Health & Fitness
Healthy Food Guide

Healthy Food Guide October 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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12 Issues

in this issue

1 min.

It goes without saying that we at HFG love food! We especially love seeing the fresh produce arriving in store for spring — which has inspired this issue. You’ll find seasonal fruit and veg dotted throughout our recipes this month, including broccoli, cauliflower, leek, spinach, peas and other spring goodies to help lighten your plate and leave winter stodge behind. Spring is also a great time to re-evaluate your pantry and fridge to make sure you have what you need to make lighter, healthier meals. Take a look at our Smart Swaps (p89), our bread vs wraps comparison (p84) and our guide to spreads (p 82) for some ideas. And if food is getting the better of you lately (hey, we all have a lot on our minds right now!) and you’re…

1 min.
your say

Waste not! I really enjoyed reading the Garden Kitchen Potted Herbs article in the August issue — it inspired me to use more herbs in my cooking. I am confident in using basil and oregano in my cooking, but always seemed to end up throwing out a lot as I didn’t know how to incorporate it in my meals. This article gave me ideas on how to use the different herbs, and I’m pleased to say that I haven’t thrown out any since! Jade Klaebe Healthy start I love all of the healthy and tasty recipes you feature, but I especially loved the Brekkie Chia Puddings in the September issue. I normally don’t think too much about healthy breakfast options in the mornings just after I’ve woken up, but these were so tasty! Katie Foster Fibre…

1 min.

TheThermos® Trailsman is the ideal outdoors or work companion, keeping your food and drinks hot or cold for hours. The 6.6–litre cooler is made from durable plastic with thick, insulated walls, with a 1-litre vacuum flask crafted from stainless steel. The Lunch Lugger™ features an adjustable strap to secure and carry the flask — ideal for work or leisure! Congratulations to all of our letter writers this month — who have each won a Biome windowsill microherbs planter kit worth $49.95. 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.…

3 min.
news bites

Did you know? Fresh strawberries aren’t just a spring delight – growers in Queensland keep Australia supplied from May to October, according to industry body Queensland Strawberries. To try four ways to make the most of these low-kJ health heroes, turn to page 79. 200% Just a single serve of sweet potato (1 cup) gives you double your daily vitamin A requirements — important for helping you boost your vision. Check out sweet potato recipes at healthyfoodguide.com.au WHAT A CAPER! A compound found in pickled capers activates proteins important for human brain and heart health, new research shows. The compound quercetin may even be helpful in research to treat diabetes, cardiac arrhythmia and epilepsy. Communications Biology, 2020 3 reasons to quaff kefir Kefir — a fermented milk drink similar in texture to thin yoghurt — has a…

1 min.
top october health reads

Easy Gluten Free Helen Tzouganatos ($39.99, Plum/Pan Macmillan Australia) You’ll find gluten-free pizza, pasta and breads in this 100–recipe book, along with soups, salads, hearty mains, desserts, information on how to use various gluten-free flours, and a guide to cooking grains and seeds. Pantry tips too. The Heart Health Guide Catherine Itsiopoulos ($34.99, Macmillan Australia) Using up-to-the-minute research, Dr Itsiopoulos helps readers counter heart disease with lots of practical, everyday advice and 80 recipes featuring the heart-friendly Mediterranean diet, plus detailed meal plans to make it work. The CSIRO Low-Carb Diabetes Diet & Lifestyle Solution Grant Brinkworth & Pennie Taylor ($36.99, Pan Macmillan Australia) The latest in CSIRO’s low-carb series helps those at risk of, or living with, type 2 diabetes, but its recipes, pantry guides and exercise plans will benefit all.…

1 min.
live well

How sweet it is! Science has supported Indigenous wisdom by identifying a rare, healthy sugar in Aussie stingless bee honey not found in any other food. University of Queensland’s Mary Fletcher says stingless bee honey was long thought to be good for diabetes — “and now we know why. Having a lower GI means the ‘trehalulose’ sugar takes longer to be absorbed into the bloodstream, so there’s not a spike in glucose that you get from other sugars.” So keep an eye out for stingless bee honey products incorporating trehalulose sugar — though be prepared to pay about what you would for Manuka honey. But … it doesn’t cause tooth decay!…