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Healthy Food Guide

Healthy Food Guide February 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
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12 Issues

in this issue

2 min
your low- kj meal plan

‘Stay energised with this fuss-free, delicious menu!,Caroline Trickey, Dietitian MONDAY Breakfast • Bircher muesli ¹/ ³ cup rolled oats, 1 tsp ground linseeds, ½ cup milk, ½ apple, grated, & ½ cup frozen berries. Soak overnight. Top with 1 tbs yoghurt & 6 walnuts• 1 small skim latte (1657kJ/395cal total) Lunch • Hoummos, egg & feta salad sandwich 2 slices soy-lin bread, 2 tbs hoummos, 1 boiled egg, small cube feta & salad• 1 cup green tea (1926kJ/459cal total) Dinner • Japanese savoury pancake (p61) • 12 strawberries(1707kJ/406cal total) Snacks • 20 raw almonds• 1 x 170g tub reduced-fat plain yoghurt (1028kJ/245cal total) Daily total: 6300kJ (1510cal) TUESDAY Breakfast • Avo & tomato toast 2 slices multi-grain sourdough toast, topped with ½ small avocado,1 medium tomato, sliced, handful baby spinach• 1 regular skim latte (1772kJ/422cal total) Lunch • Leftover Japanese savoury pancake • 1 peach• 2 Brazil nuts(1975kJ/470cal total) Dinner • Chicken, black bean & mango…

2 min
how much sugar is in snacks kids’ ?

Even if you’re a kid, it’s okay to consume sugar as part of a balanced diet full of fruit and vegies. But given that many children prefer packaged snacks to healthier options like fruit, they’re at risk of consuming a much higher daily intake of sugar than at any other stage in life. Tiny tummies Kids have little tummies that fill quickly. This limits how much they can eat at a meal, so more than adults they rely on snacks to help them reach their daily nutrient targets. Plus, some children who don’t eat all day at school because they’re ‘too busy’ arrive home ravenously hungry and in desperate need of a quick snack. This makes the quality of the snack that they eat very important. Confusing labels It’s certainly good practice to check…

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…

1 min
meal for one

Cheesy mushroom & eggplant pasta Serves 1 Cost per serve $6.50 Time to make 20 min ✔diabetes friendly ✔gluten free ✔vegetarian ¾ cup pulse pasta1 shallot, sliced1 garlic clove, finely chopped150g mushrooms, sliced½ medium eggplant, diced in 2cm cubes2 cups baby spinach2 tablespoons grated parmesanFresh herbs, to garnish 1 Cook the pasta according to the packet instructions. Drain, saving ½ cup pasta water. 2 Meanwhile, make sauce. Spray a large pan with oil and set over |a medium-high heat. Add spring onion and the garlic and cook for 1 minute. Add mushrooms and cook, stirring, for 2 minutes, until browned. 3 Add eggplant to pan and spray again with a little oil. Cook, stirring occasionally, for 15–20 minutes, until the eggplant is very soft. 4 Add spinach to pan with a dash of pasta water and…

3 min
news bites

Time for coffee? The healthiest way to enjoy your coffee? After breakfast, according to UK scientists, otherwise the caffeine may disrupt your blood sugar control. British Journal of Nutrition, 2020 Pack in nut protein Nuts are full of muscle-building protein, with a palmful being a healthy serve. Check out their hero protein content! 8% That’s how much you may reduce your risk of coronary heart disease if you eat a piece or two of chocolate (not the whole bar!) up to three times per week. European Journal of Preventative Cardiology, 2020 Fish YOU’RE FANTASTIC Eating omega-3 foods is strongly linked with reduced risk of coronary heart disease, a massive 40-study review has found. Fish – particularly fatty fish like salmon and sardines – is the best way to get vital EPA and DHA omega-3s, while omega-3…

1 min
win! an avocado oil gift set

With 16 avocados per bottle, Grove Avocado Oil is a natural source of antioxidants and healthy fats. Grove’s extra-virgin avocado oil has a mild flavour and is safer for cooking at high temperatures than other oils, due to its very high ‘smoke point’. Write to Your Say and you could win three bottles of Grove Avocado Oil & a Maxwell & Williams ceramic salad bowl. Prize valued at $65.95. * Congratulations to Anita Tavendale of South Australia, this month’s Your Say winner, who has won a $70 Prana Chai gift. Have your say at healthyfood.com and click WIN, or send to Locked Bag 5555, St Leonards NSW 1590…