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Healthy Food Guide

Healthy Food Guide January 2021

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
$5.49(Incl. tax)
$44.99(Incl. tax)
12 Issues

in this issue

1 min
how much do i need to eat?

Your individual intake will vary depending on your age, gender, height, weight and physical activity level. We use 8700kJ (2100cal) as an average daily intake, as this is the value prescribed by the Australia New Zealand Food Standards Code. You’ll find this on food labelling. While these numbers are one way of tracking healthy eating, it’s important to focus on the quality of the foods we eat. Eating a wide variety of healthy, real foods makes it easy to meet all our daily nutrition needs, as well as balancing energy intake. Use these recommended daily intakes as a general guide only. For personalised advice, visit daa.asn.au to find an Accredited Practising Dietitian. PER SERVE 1586kJ/337cal Protein 29.6g Total Fat 12.7g Sat Fat 3.1g Carbs 30.6g Sugars 5.9g Fibre 8.6g Sodium 939mg Calcium 158mg Iron 3.6mg SODIUM If you have heart disease or are at…

1 min
your say

Falafels can’t be beet! I loved the falafel recipe in the November issue of HFG. This was the first time I’d tried them with beetroot hoummos, and they were so delicious! And finding out which products were the best in the Healthy Food Guide Awards was so helpful. I just love trying out new healthy products, and so far I have loved all the products I’ve tried. So I will definitely be sampling the other foods in the next couple of weeks. Claudia Khalil, NSW Iron Woman My food goal this month was to increase my iron intake, as I’m not a big meat eater. Thank you so much for your story on what plant foods include iron! I had no idea chickpeas contained so much — I’m going to whip up batches of…

5 min
lazy summer nights

Chicken shawarma wraps with quick pickled onions & tahini sauce Serves 4 Cost per serve $5.20 Hands-on time 15 min Cooking time 10 min ✔diabetes friendly ✔dairy free 2 small red onions, sliced1 tablespoon apple cider vinegar½ teaspoon sugar1 tablespoon Moroccan orMiddle Eastern spice mix, or make your own, see below500g skinless chicken breasts2 small Lebanese cucumbers, finely diced2 large tomatoes, finely diced1 red or yellow capsicum, finely diced3 small radishes, sliced1 cup fresh parsley, mint and/or coriander, finely chopped1 large handful rocket3 tablespoons freshly squeezed lemon juice2 tablespoons tahini1 garlic clove, crushed4 large wholegrain wraps 1 Start by pouring boiling water over onions to just cover. Set aside for 5 minutes. Then drain, mix with vinegar, sugar and set aside. Mix the spice mix with a drizzle of olive oil in a bowl,…

1 min
emmanuella's tips

→ BREATHE EASY Anxiety floods our bodies with many physical sensations and there seems to be no hope of thinking clearly. Breathing helps to regulate our arousal, and weakens the attention given to those threat-focused thoughts. → SLEEP Disruption to sleep can make anxiety worse. Our brain needs to know that it’s safe to relax. Relaxation strategies like Progressive Muscle Relaxation (PMR) can help reduce anxiety in the longer term. → DECATASTROPHISE The more we worry, the more we don’t want to give worry up. We have a bias towards over-valuing thoughts of future threat, but thinking of the ‘what ifs’ actually maintains our worry levels. Facts are not fake news, but our thoughts can be. Be objective and identify the evidence that will discredit worrying thoughts. → DITCH ‘CHECKING’ & REASSURANCE SEEKING These behaviours breed doubt…

1 min
why you can trust australian healthy food guide

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. 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. 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’. 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 healthyfood.com 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
how to manage anxiety

Modern life is enough to test anyone’s mental health, so we can be forgiven for feeling stressed from time to time. But when these feelings of stress don’t ease up and start to get out of proportion, it may be a sign of an anxiety disorder. The good news is that for many, there are ways to ease anxiety, and what we eat can play a role. What is anxiety? In prehistoric times, the ‘fight or flight’ response saved humans from predators or other dangers. This prehistoric instinct is still useful in keeping us safe, but today this reaction is triggered more by thoughts rather than external threats. The chemical reaction underlying perceived threats, however, remains the same — and it leads to stress. During periods of stress, hormones are released to prepare…