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Healthy Food Guide

Healthy Food Guide March 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

2 min
foods to reduce inflammation

1 Fresh fruit & vegetables An overwhelming number of studies demonstrate the valuable contribution vegetables play in the promotion of good health and disease prevention. Yet most people continue to fall short of eating the amount that would benefit them. The recommended intake is five serves of vegetables a day and two serves of fruit a day. Fruit and veg are a good source of phytonutrients that have beneficial anti-inflammatory and antioxidant effects. Always aim to eat a varied selection because the more colours you consume, the more nutrients you receive (see chart opposite). 2 Legumes & wholegrains High-GI foods (carbohydrates that are broken down quickly) spike blood sugar levels, which in turn spike insulin levels. And both high sugar and high insulin levels can encourage inflammation. Legumes and wholegrains, however, are a…

1 min
win! a panasonic microwave

Write to us at ‘Your say’ and you could win a Panasonic NN-SD79L 44 Litre Cyclonic Inverter Microwave valued at $549. This family-sized appliance cooks, reheats and defrosts in minutes, which means preparing healthy meals for your family is a breeze. With its genius sensor for optimal cooking results, plus a stainless steel interface and ergonomic control dial, it’s a modern, stylish addition to any kitchen. * Congratulations to Jodi Panozzo, this month’s Your Say winner, who has won a $65.95 Grove Avocado Oil gift set. Have your say at healthyfood.com and click WIN, or write to Locked Bag 5555, St Leonards NSW 1590…

1 min
grant brinkworth

Q My doctor recommended I try the CSIRO Low-Carb Diet, but I always feel tired when I cut back on carbs. How is this diet different from other low-carb plans? Lorraine, via email A It’s true that all low-carb diet plans are not the same! Some severely restrict carbs, while others eliminate all carbs, which may leave you feeling tired. The CSIRO Low-Carb Diet recommends limiting your total carbs to 50-70 grams per day, and making sure they come from good-quality, low-GI and high-fibre sources. The CSIRO Low-Carb Diet was developed using the latest scientific evidence and nutrition principles for health and weight management. Compared to a traditional high-carb, low-fat diet that typically recommends consuming 200-300 grams of carbs per day, research shows the CSRIO diet has a similar effect on energy,…

1 min
blueberry thrills

Keep the lids of old jam jars to make these individual serves easily portable Blueberry cheesecake jars Makes 4 x 250ml jars Time to make 20 mins plus chilling Cost per serve $1.80 4 gingernut biscuits110g extra-light spreadable cream cheese1¼ cups reduced-fat plain yoghurt2 tablespoons icing sugar1 teaspoon vanilla paste (or extract)1¹/³ cups fresh or frozen blueberries2 tablespoons blueberry jam (see Cook’s tip) 1 Break biscuits in half, put in a food processor and blitz until crumbs form. Divide crumbs evenly among jars. 2 Combine cream cheese, yoghurt, icing sugar and vanilla paste in a small bowl, pressing out lumps with a fork. 3 Cook blueberries and jam in a small saucepan over medium heat for 3 minutes or until berries start to release their juices. Remove pan from heat and allow to cool slightly. 4 Swirl…

2 min
meal for two

Crispy sesame-crusted mushroom bowl Serves 2 Time to make 35 mins Cost per serve $5.60 ✔vegetarian ✔diabetes friendly 2 tablespoons white sesame seeds1 tablespoon black nigella seeds¹/ ³ cup panko breadcrumbs1 egg1 tablespoon milk200g button mushrooms1 bunch broccolini¹/ ³ cup frozen edamame beans, defrosted1 cup pre-cooked brown rice1 avocado, sliced¾ cup red cabbage, thinly sliced1 small cucumber, thinly sliced4 radishes, thinly sliced2 spring onions, thinly sliced, to servePickled ginger, to serve Dressing 1 teaspoon white miso paste3 tablespoon mirin1 teaspoon peanut butter3 teaspoons extra-virgin olive oil 1 Place sesame seeds, nigella seeds, breadcrumbs and a pinch of sea salt in a large bowl, mixing to combine. In another bowl whisk together egg and milk. Pour 2 tablespoons olive oil into a large non-stick frying pan and heat over medium heat. 2 Working in batches, dip mushrooms into…

2 min
dangers of dr google

It’s a busy day at the office and your left eye has been twitching uncontrollably. So, out of curiosity and irritation, you Google it. Various benign causes — stress, exhaustion, too much caffeine — put your mind at ease initially. But you don’t stop there. You keep searching and soon you find out eye twitches could be a symptom of something more sinister, causing you to panic. You ruin the rest of your day trawling through web pages and forums, read countless frightening stories and end up convincing yourself you’re seriously ill. For many of us, this cycle has become a common occurrence and can cause anxiety and unnecessary contact with health services. In extreme cases, it can impact our day-to-day functioning. The good news is that recent research offers insight into what…