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Healthy Food Guide

Healthy Food Guide April 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
how many kilojoules are in readymade meals?

There’s nothing healthier than a homemade meal, but sometimes life gets overly busy, leaving you with no time (or energy) to whip up something to eat for dinner. Then there are the times you might be cooking only for one, which can leave you uninspired in the kitchen. That’s when a store-bought, ready-prepared meal you can just pull out of the freezer and reheat becomes a convenient option. Room to improve The demand for ready-to-eat packaged meals is growing fast. As consumers become more savvy with ingredients and nutritional information, the choice among healthier convenience meals is expanding too. In particular, there’s been a surge in higher-protein and plant-based meals. There’s still a way to go, though, because many convenience foods still contain far more saturated fat, salt and energy (expressed as…

1 min
types & ingredients

White Refined white flour, high GI and low in fibre. It’s not as filling or nutritious as wholegrain types. Low-GI or high-fibre white Refined white flour with fibre added. A good option for kids who won’t eat wholemeal. Wholemeal Often made from wholemeal and refined white flour. Can be just as good as wholegrain bread. Choose high-fibre options. Multigrain Refined white flour with grains added. The more visible the grains, the better! Wholegrain Made from wholemeal flour with grains added. Low GI and high in fibre, it contains more nutrients, especially B vitamins, vitamin E and fibre, than those made with only white flour. Soy & linseed Refined white or wholemeal flour with either soy flour or whole soy beans and fibre-rich linseeds added. Usually has a low GI, making it a suitable choice for type 2 diabetics. Rye Usually includes a portion…

1 min
easter treat

Carrot & date cake with ricotta icing Serves 10 Time to make 1 hr 15 mins Cost per serve $1.18 4 carrots, peeled, cut into 3cm pieces130g fresh dates, pitted, chopped roughly3 eggs, lightly whisked¼ cup maple syrup¼ cup light olive oil1 teaspoon vanilla extract1½ cups white spelt flour1 teaspoon baking powder1 teaspoon bicarb soda¼ teaspoon ground nutmeg½ teaspoon ground cinnamon300g smooth ricotta2 teaspoons date syrup, to serve 1 Preheat oven to 170°C. Line base and sides of a 20cm round cake tin with baking paper. 2 Place carrots in a metal colander, then place colander over a saucepan of boiling water. Steam carrots for 5 minutes or until softened. Drain and mash until smooth. Set aside to cool. 3 Transfer carrot mash to a large mixing bowl. Add dates, eggs, maple syrup, olive oil…

1 min
fibre & bowel cancer

While we eat roughly the same amount of fibre as other Western populations, bowel cancer is the second most common cancer diagnosed in Australia. Research has revealed that, as a nation, we eat a lot of wheat-based products, so it seems we’re getting enough insoluble fibre. This suggests we should be focusing instead on eating a wider variety of fibres, in particular, more highly fermentable fibres such as soluble fibre and resistant starch. Resistant starch is so called because it resists digestion in the small intestine and moves on to the large intestine, where it ferments and feeds healthy bacteria. Most importantly, its fermentation produces butyrate, the short-chain fatty acid that protects the bowel wall and reduces your risk of developing bowel cancer. It also supports healthy digestion and optimal immune function. The…

1 min

With so many good cooks in the office, lunchtime in the HFG kitchen is a visual feast – there’s always something to salivate over! And this month’s cover story on gut health is having a real influence on our lunch choices. After reading it you may, like us, be rethinking what you put on your plate as you become fascinated with how daily food and lifestyle choices can affect the health of gut bacteria, and may even determine your overall health and longevity. In the office, we’ve become particularly fond of a mixed bean salad. It not only tastes amazing, it’s also a great filling dish to satisfy hunger and promote a healthy gut. Speaking of good food, this month’s delicious recipes include easy-to-make flavourful dumplings (p58), crispy crumbed dinners (p70)…

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. 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’. 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. Dietitians review all our articles so 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.…