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Healthy Food Guide

Healthy Food Guide May 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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12 Issues

in this issue

1 min
susie’s top picks

SunRice Super Grains Multigrain Blend Easy to prepare and packed with whole grains like brown rice, quinoa and buckwheat. Coles 7 Ancient Grains Containing 98 per cent whole grains, this quick-cook option is rich in protein and dietary fibre. Chef’s Choice Wild Rice One of the few wild rice options available, this is rich in proteins and nutrients. Seeds of Change Brown & Red Rice This combination of brown and red rice has the bonus of added linseeds and quinoa. SunRice Black Rice As well as looking stunning in mixed salads, this is high in protein, fibre and nutrients such as magnesium.…

1 min
10 of the best breakfast cereals

1 Freedom Foods Barley+ Muesli Apple & Sultana The amount of fibre, salt and sugar can vary greatly, so always check the ingredients list Per 100g serve: 12.3g protein, 1.3g sat fat, 24g sugars, 26.1g fibre, 12mg sodium 2 Carman’s 5 Grain & Seed Granola Almond, Vanilla & Cinnamon Per 100g serve: 10.8g protein, 2.2g sat fat, 9.7g sugars, 15.9g fibre, 50mg sodium 3 Be Natural Breakfast Cereal With Pink Lady Apple & Flame Raisin Per 100g serve: 8.2g protein, 0.7g sat fat, 22.8g sugars, 12.8g fibre, 205mg sodium 4 Jordans Low Sugar Granola Almond & Hazelnut Per 100g serve: 16.1g protein, 2.4g sat fat, 2.9g sugars, 7.9g fibre, 10mg sodium 5 Sanitarium Weet-Bix Blends Multi-grain+ Per 100g serve: 10.7g protein, 1.7g sat fat, 9.6g sugars, 8.9g fibre, 267mg sodium 6 Uncle Tobys Plus Fibre Apple & Sultana Per 100g serve: 7.9g…

1 min
other things that may help

IMPROVE POSTURE To reduce the appearance of a prominent belly, try standing and sitting ‘tall’ to prevent yourself from slouching. Poor posture can make a belly look much bigger than it actually is. BEAT BLOAT Hormonal changes can cause bloating, but some foods may exacerbate it, as can too much salt. We’re all different, so if you’re prone to bloating, keep an eye out for food triggers. REDUCE CARBS Refined carbohydrates are energy-dense and low in nutrients. Eat more nutrient-rich, low-kilojoule foods to help shift excess belly fat.…

1 min
take it slow

As the weather cools, turn up the heat with delicious savoury and sweet bakes, chill out and savour the joys of weekend slow-cooking, and be soothed by tasty, anti-inflammatory meals. To make life easier, we’ve done the healthy eating hard yards for you. Every main meal contains at least two serves of vegies. Each dish meets our dietitians’ criteria to ensure it doesn’t contain too much energy, saturated fat, sugar or sodium. Recipes all come with a nutritional analysis, with the table on page 95 showing how they meet daily nutritional needs. Our food writers work with qualified dietitians to develop these recipes for maximum health benefits. For more about our recipe badges, see p99.…

3 min
tarts with heart

Roasted carrot & caramelised onion galette Serves 4 Time to make 1 hr Cost per serve $3.75 ✔vegetarian ✔diabetes friendly 1 tablespoon maple syrup, plus extra to brush1 tablespoon extra-virgin olive oil2 teaspoons fresh thyme leaves12 baby carrots, trimmed, scrubbed, halved lengthways2 large red onions, thinly sliced2 teaspoons balsamic vinegar, plus extra to drizzle1 sheet reduced-fat puff pastry1 egg, whisked²/ ³ cup reduced-fat ricotta50g Danish feta, crumbled¼ cup chopped fresh herbsRocket and spinach leaves, to serve2 tablespoons toasted hazelnuts, chopped, to serve 1 Preheat oven to 180°C. Line a large baking tray with baking paper. Combine maple syrup, 2 teaspoons olive oil and thyme in a large bowl. Add carrots, tossing to coat. Arrange carrots in a single layer on prepared tray, then bake for 30 minutes or until golden and tender. 2 Meanwhile, heat…

6 min
5 pm panic!

MONDAY Cheesy cauliflower carbonara 30 mins Serves 4 Cost per serve $2.50 125g rindless shortcut bacon, chopped2 red onions, cut into thin wedges1½ tbs fresh thyme leaves400g small cauliflower florets1½ cups reduced-fat milk½ cup finely grated parmesan350g dried wholewheat spaghetti1 cup frozen baby peas 1 Preheat oven to 200°C. Line a baking tray with baking paper. Fill a large saucepan with water and bring to the boil. Meanwhile, place bacon, onion and thyme on tray. Drizzle with a little olive oil and toss to coat. Bake for 15 minutes or until onion is tender. 2 Meanwhile, place cauliflower and milk in another large saucepan and bring to a simmer over medium heat. Reduce heat to low, then cover and cook for 6 minutes or until tender. Remove pan from heat and, using a stick blender,…