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Healthy Food Guide

Healthy Food Guide June 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 gluten- free meal plan

MONDAY Breakfast • Muesli, fruit & yoghurt ¼ cup gluten-free muesli, 1 x 170g tub plain yoghurt & 2 passionfruit • 1 regular latte (2500kJ/600cal) Lunch • Tuna, cheese & avocado toastie 2 slices gluten-free soy-linseed bread, 1 x 95g can tuna in oil (drained), ½ avocado, 1 sliced tomato & 1 slice cheddar (2400kJ/570cal) Dinner • Quinoa & feta impossible pie (p44) (1500kJ/360cal) Snacks • 2 hard-boiled eggs, 1 cucumber & 1 tbs hoummos • 1 carrot & 3 corn cakes with 1 tbs peanut butter • 1 orange & 1 cup popcorn (2300kJ/550cal) Daily total 8700kJ (2080cal) TUESDAY Breakfast • Savory ricotta toast 2 slices gluten-free soy-linseed toast topped with ½ cup ricotta, 1 sliced tomato & drizzle of balsamic glaze • 1 regular latte (2500kJ/600cal) Lunch • Leftover Quinoa & feta impossible pie (p44) • 1 pear (2000kJ/480cal) Dinner • Middle Eastern lamb pizza (p48) (1800kJ/430cal) Snacks • Homemade smoothie…

1 min
how much do i need to eat?

Your individual daily nutrition intake will vary depending on age, gender, height, weight and level of physical activity. We use 8700kJ (2100cal) as the recommended average daily energy intake because this is the figure prescribed by the Australia New Zealand Food Standards Code. While tracking numbers is one way to health eating, focus on the quality of the foods you eat, too. Enjoying a wide variety of whole foods will make it easier to meet your daily nutrition needs, as well as balance energy intake. Use our recommended daily nutrition intake as a guide only. For personalised advice, visit dietitiansaustralia.org.au to locate an accredited practising dietitian near you. PER SERVE 1529kJ/366cal Protein 23.7g Total fat 17.1g Sat fat 4.5g Carbs 24.6g Sugars 11.2g Fibre 9.5g Sodium 363mg Calcium 192mg Iron 4.4mg SODIUM If you have heart disease or are at high risk of this…

1 min
your say

Budget delights The meals under $5 in the April issue of HFG were made for me – as soon as I saw them my heart (and tummy) skipped a beat! I made the Satay chicken noodle stir-fry recipe, and have since used it as my inspiration to make satay chicken on a bed of steamed rice with added pineapple and capsicum. Both dishes got a big thumbs up from around the dining table, and I can’t wait to try out more new recipes. Thanks for always delivering a great magazine every month. Vicki Bousles, NSW Staying updated I will be 89 years old this year, and since discovering HFG I’ve kept every issue. I often flick through them and sometimes, when I have the energy, even make one of the recipes. I love…

1 min
coeliac disease vs non-coeliac gluten sensitivity

Coeliac disease and NCG/WS share some of the same symptoms, as well as having some that are unique. Both conditions can cause: → Gastrointestinal upset such as diarrhoea, constipation, nausea, cramping, bloating and abdominal pain → Fatigue, weakness or lethargy → Skin rash → Iron deficiency or anaemia. But coeliac disease can also cause: → Severe or recurrent mouth ulcers → Early onset osteoporosis → Unexplained infertility or recurrent miscarriage. And NCG/WS can also cause: → Joint or muscle pain, also known as fibromyalgia → ‘Brain fog’ → Depression or anxiety.…

1 min
vitamin c

In winter, the demand for vitamin C usually increases as we boost our immunity to ward off colds and flu. But a recent international study found supplementing with vitamin C is ineffective in preventing colds and flu, and only has a minor effect on symptoms, reducing the time you’re ill by just 10 per cent – so colds lasting 10 days would only last nine. While it might disappoint on the cold front, vitamin C is still vital for good skin and blood vessel, cartilage and bone health. Since we can’t store it in the body, we need a regular intake. Boost your intake this winter by eating more citrus fruits, berries and cruciferous vegies like broccoli and cauliflower.…

3 min

SCIENCE UPDATE Beat bowel cancer Want to reduce your chance of developing bowel cancer? Since it takes more than 15 years for the cancer to develop, researchers analysed 80 studies from 1980 to 2019 and discovered people who consumed at least 255mg of magnesium a day had a 23 per cent lower risk of developing it. Magnesium-rich foods include bananas, pumpkin seeds, almonds and spinach. Similarly, eating dairy products was associated with a 19 per cent lower risk, and folate (found in broccoli and leafy green veg) with a 15 per cent lower risk. Gut 8% That’s the amount of premature deaths and non-infectious diseases worldwide caused by a lack of physical activity. Research reveals doing less than 150 minutes of moderate-intensity exercise (or 75 minutes of high-intensity exercise) per week is linked…