Health & Fitness
Healthy Food Guide

Healthy Food Guide February 2018

Healthy Food Guide is a monthly magazine that makes it easy for anyone to make healthy eating choices. Every issue contains practical advice from expert dieticians and nutritionists, dozens of tips and ideas to help consumers and those with special diets choose the right products at the supermarket. Plus a month’s worth of healthy recipes, all with a complete nutritional analysis showing kilojoules, fat, protein, carbohydrate, sodium and more.

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12 Issues

in this issue

1 min.

Did you know that the average Aussie spends $1,548 a year on buying lunch? And just four per cent of us bring a packed lunch to work? Growing up, I fondly remember watching my dad prepare a week of work lunches every Sunday. It wasn’t anything fancy — just a cold meat and salad roll. He ate these every day for 40 years! These days, that’s unheard of. From sushi to salads and pub schnitzels, lunch today can be whatever we like, whenever we like. But look at all the money we’re spending, not to mention the impact on our waistlines! So, it’s time to get back to the good old desk lunch (not actually eaten at your desk, mind you). Turn to page 40 for plenty of healthy lunch ideas that…

1 min.
why you can trust

Healthy Food Guide (HFG) magazine is your complete guide to healthy eating. Our recipes use easy-to-find, affordable ingredients. Cook with HFG, and you’ll always enjoy a nutritious meal. You can trust our advice. All our health information is supported by solid scientific evidence, not media fanfare. We smooth out any confusion caused by ‘pseudoscientists’. We give unbiased opinions and are not affiliated with any food manufacturers. All branded food in HFG has been approved by our dietitians. Advertisers cannot influence editorial content. Dietitians review all our articles so that they’re always accurate and up-to-date. We also publish our references in the magazine and online at healthyfoodguide.com.au Every recipe in Healthy Food Guide is healthy Our recipe writers work with qualified dietitians to develop all our meals. A nutritional analysis is provided for every recipe. We…

2 min.
your say

Bon appétit! I enjoyed the article ‘Bring back the joy in eating’ (Oct, 2017). Instead of sitting in front of the TV absently eating, we now sit at the table and savour every mouthful, smelling the aromas, tasting the flavours and enjoying the textures. Food is much more pleasurable. Debby Burns, QLD WHAT A LIFESAVER! How great are the ‘5pm panic’ dinners in under half an hour! It’s been absolutely crazy in the lead-up to the festive season, working long hours, present shopping, social functions, sorting out Christmas lunch etc. This has been an absolute godsend, knowing that I can make a quick, easy and healthy dinner in a flash. Thanks for always saving the day, HFG! Kimberley Bishop, WA Helping hand I loved the latest feature on the healthiest products for 2017 (Nov, 2017),…

2 min.

PLANT POWER! Q Can we save the planet by eating well? A Yes! Dutch scientists have estimated Australians could help cut greenhouse gas emissions by 13–25 per cent by sticking to the national dietary guidelines and reducing our intake of meat, dairy, fats and sugars. PNAS, 2017 healthy homebodies You don’t have to join the gym to live longer, a study has found. Gym workouts and ‘home exercises’, like sit-ups and push-ups, equally reduce the risk of early death by 20 per cent. The University of Sydney, 2017 Put a ring on it The jury is still emphatically out, but marriage may be linked to lower dementia risk, a new study has found. Researchers speculate it might help partners to exercise more, eat a healthier diet, drink less, smoke less and socialise more. Journal of Neurology, Neurosurgery…

1 min.
ask the expert

QI’ve been getting a lot of reflux after a meal, especially at night. Are there certain foods I should avoid? Lucy W, via Facebook That uncomfortable burn can be a real anti-climax to a delicious meal. It’s natural to point the finger at foods which may trigger reflux — and coffee, alcohol, fatty and spicy foods are the common culprits. To avoid stomach acid from flowing backwards into your oesophagus, it helps to review the three Ps when eating: posture, pace and portion. 1 POSTURE Eating while reclined or lying down soon after are triggers. Instead, sit upright during the meal and avoid heading to the couch for a lie down after eating. 2 PACE Speed eating is a shortcut to reflux, especially if you shovel in a big meal. Good digestion requires thorough chewing, so declare…

1 min.
top reads for february

River Cottage Much More Veg by Hugh Fearnley-Whittingstall $45.00, Bloomsbury Publishing Australia Three things we love about this recipe book: vegies are the heroes; many dishes are gluten-free; and half the recipes require 20 minutes or less hands-on time. Veggie-licious by Caroline Trickey $45.00, healthyhomecafe.com Dietitian Caroline Trickey offers nutrition advice and delicious plant-based recipes to help you eat more vegetarian meals at home. Learn about lentils, sprouting, tofu and more. Green Burgers by Martin Nordin $29.99, Hardie Grant Books Who says vegie burgers are boring? Martin Nordin’s cookbook features more than 30 burger recipes, as well as creative side dishes and a chapter on how to make your own buns.…