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Health & Fitness
Healthy Food Guide

Healthy Food Guide September 2020

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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Nextmedia Pty Ltd
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12 Issues

in this issue

1 min.

What a whirlwind of a month it’s been. I think we can all be forgiven for feeling frazzled and stressed lately as we keep trying to balance life amid a pandemic. For the HFG team things have also been a bit of a blur, so you're definitely not alone! I’ll admit to some brain fog following a few sleepless nights, and after telling the same story twice to a workmate within five minutes, I realised I needed to take a break and reset — so I went for a walk. Taking a walk isn‘t just great for clearing your head, it‘s an ideal way to ease yourself back into exercise if you've been sedentary for a while. And if you’re in need of extra motivation to get moving, check out Get Back…

1 min.
your say

Healthy takeaways Thank you HFG for your article on healthy work lunches! As a busy working mum, I always send the kids to school with a healthy meal, but often run out of time to make one for myself. Your page gave me lots of tips on what to look for when buying takeaway — so I can enjoy guilt-free meals on the go. K. Kearny Mushroom magic I look forward to this magazine every month. I thoroughly enjoy the information and amazing recipes. Mushrooms are my favourite vegetable and I love any recipe with them — please give us more! Hannah Scanlon [Ed] Hannah, you’re in luck! Celebrity chef Miguel Maestre has shared two mouth-watering mushroom meals with us on page 72. Australian Healthy Food Guide @hfgaustralia #cookwithhfg hfgaustralia @HFGAustralia…

1 min.
win! 1 of 3 windowsill microherbs grow kits

Biome’s windowsill planter kit is designed to help you grow restaurant-style microherbs in any home or urban landscape. Try basil, parsley and chives — it’s fun and easy. These delicate greens are full of nutrition and flavour, a delicious and beautiful accompaniment to many meals. Makes a great gift! Visit biome.com.au * Congratulations to all of our letter writers this month — who have each won a Biome Mushroom Kit grow pack valued at $65.90. Have your say at healthyfoodguide.com.au and click WIN, or send to Locked Bag 5555, St Leonards NSW 1590 Note: ‘Your say’ letters may be edited for length and content.…

1 min.
news bites

Broc on! A compound called ‘indole’ – found in broccoli, cauliflower, kale and Brussel sprouts – can help prevent non-alcoholic fatty liver disease and reduce cancer risk by lowering fat in liver cells. It’s time to broc around the clock! Hepatology, 2020 PORTION PERFECTION Take the guesswork out of healthy portions with this handy guide! 10 to–12 meals is the number of go-to dishes the average Aussie has in their cooking repertoire. For some new inspo, check out the easy recipes in 5pm Panic on page 62. Mars Food Australia, 2020 GLUTEN FREE EXPO online With large gatherings on hold this year, the Gluten Free Expo has moved online at glutenfreeexpo. com.au It has webinar and video content from leading health professionals, monthly recipes, exhibitors’ links to click on, and monthly featured products and offers. Wake up,…

2 min.
news bites

WINNER-WINNER! If you’ve started walking or cycling more lately, your higher body energy needs could lead to an increase in food production-related emissions. The good news is that by reducing your meat consumption and shifting your eating towards more veg, legumes, whole grains and fruit, you will be boosting your health and the environment. Scientific Reports, 2020 80% of end-of-aisle displays in our supermarkets contain unhealthy items, a Deakin University survey of 104 stores throughout Victoria has found. That means it pays to be especially on your guard when you’re turning that trolley round the aisle. Inside our Supermarkets: Australia 2020 This tribe’s got your back Although the Hazda tribe in Tanzania are sedentary for up to 9–10 hours a day — about the same as in the West — they don’t have the same chronic…

1 min.
bake you day!

Many of us have used the recent extra time at home to create delicious baked goods. But ‘extras’ can mean extra kilos. Try HFG’s easy baking tips to help keep things light ‘n’ healthy: • Swap half your white flour for wholemeal flour (higher fibre means you’ll eat less). • Use one-third less sugar in sugary cake and biscuit recipes, or replace some with fruit purée or dates. • Choose macadamia oil (for its healthy monounsaturated fat) in place of other oils — or even butter. (You can swap 150g butter for 100ml macadamia oil.) • Use baking recipes that contain fruit, vegetables and oats, and are naturally sweetened with dried or fresh fruit.…