Health & Fitness
Healthy Food Guide

Healthy Food Guide April 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.
why you can trust australian

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…

1 min.

Earlier this month I spent a week in Germany for a work conference. I tasted all kinds of national delicacies, from schnitzel and Bratwurst, to sauerkraut and spaetzle. Given the sub-zero temperatures, the hearty food was welcome, but the lack of fresh produce got me thinking how lucky we are in Australia to have such an abundance of fruit and vegies. As you can see from page 42 onwards, our recipes are packed with an array of vibrant veg, from the humble tomato and carrot, to fancy fennel and watercress. But don’t turn up your nose at frozen veg! As Dr Tim Crowe explains on page 16, frozen produce is a convenient and inexpensive way to meet your daily fruit and vegetable targets. On another note, this month we are celebrating the…

1 min.
your say

Poster’s a winner! Thank you so much for the back-to-school poster ‘How to build a balanced lunch box’ that came with your February 2018 edition. My daughter has had so much fun being independent in packing her own school lunch box using the step-by-step guide. Her lunches look so colourful and well balanced. She’s happy as well as me. A win-win for all! Tina Hennessey, QLD Vegie recipes hit the spot My family and I went vegetarian a few months ago, and I must say the kids have been amazing trying new recipes. However I was running out of ideas until I got the email telling me that HFG’s March magazine was on sale. On the cover I saw the ‘Vegetarian Special’. It was meant to be — I ran straight out to…

3 min.
news bites

Happy days! A Tasmanian study has found that a diet high in fruit, vegetables, fish and whole grains protects against depression in adolescents by lowering body weight and inflammation. Now that’s worth smiling about! Menzies Institute for Medical Research, 2018 Hit the stairs If you don’t have the time or money for a gym membership, why not try the stairs? A new study shows that stair climbing not only lowers blood pressure, it can also build leg strength, especially in post-menopausal women. Menopause, 2018 LUNCH BOX LESSONS A typical ham and cheese sandwich delivers almost a whole day’s recommended salt for 4-to-8 year-olds, the Heart Foundation reports. But if you pack the kids an egg-and-avocado or chicken-and-avocado sandwich, they’ll receive just one-third of the salt! Heart Foundation, 2018 Simple as ABC? Teenagers who watch more than three hours…

1 min.
ask the expert

Q I’ve recently started drinking skim milk. But I’ve heard that skim milk has more sugar than full-fat milk. Is this true? Lynne M, via email Skim milk can be a good option for your health, providing less kilojoules and saturated fat than regular cow’s milk. In the old days, unhomogenised milk came in glass bottles with a distinct high-fat ‘cream’ layer sitting on top of the milk. To make skim milk, the ‘cream’ that usually makes up 4 per cent of regular milk is completely ‘skimmed’ off the top. This means that the companies that produce a 2-litre carton of milk would need to add 80ml of low-fat milk to replace the fat that has been removed by the skimming process. As a result, the lactose, the protein and calcium content…

3 min.
fressh vs frozen which is best?

The results are in — and Aussies fare poorly in coming anywhere near to the recommended target for fruit and vegies each day. Recent surveys reveal that just 7 per cent of us are eating the recommended five servings of veg each day, while just half are consuming the recommended two servings of fruit. Frozen fills the gap One way to overcome the big fruit and vegie consumption gap is to make them more accessible and convenient. The limited shelf life of fresh produce means you can’t always have plenty on hand. The situation can be even more of a problem for those living in remote areas. So, do people who have plenty of frozen produce available eat more fruit and vegies? Using food and nutrient intake data gathered from two large dietary surveys conducted…