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Healthy Food Guide

Healthy Food Guide July 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

1 min
ask the expert… alan barclay

Q&A I know low glycaemic index (GI) foods can help people with diabetes, who need to regulate blood sugar levels, but do they also benefit people without diabetes? Joan, via email Low-GI foods are simply healthier carbohydrates. So, yes, they are good choices for everyone, whether you have diabetes or not. The sugar glucose is the preferred fuel for the brain, nervous system, kidneys, red blood cells and muscles. Therefore our body needs to carefully regulate blood glucose levels for optimal health. High-GI carbs that are rapidly digested, absorbed and turned into glucose make the pancreas work harder to keep blood glucose in the normal range. Low-GI carbs are much more slowly digested, absorbed and/or metabolised to glucose, so put less strain on the pancreas. Research confirms eating a diet based on low-GI…

2 min

DITCH DIETS FOREVER Bangalore S et al. 2017. Body-weight fluctuations and outcomes in coronary disease. NE J Med. 376:1332–1340. Elfhag K & Rossner S. 2005. Who succeeds in maintaining weight loss? A conceptual review of factors associated with weight loss maintenance and weight regain. Obes Rev. 6: 67–85. Hall K & Kahan S. 2018. Maintenance of lost weight and long-term management of obesity. Med Clin N Am. 102: 183–197. Jacka F et al. 2014. Dietary patterns and depressive symptoms over time: examining the relationships with socioeconomic position, health behaviours and cardiovascular risk. PloS one. 9(1): e87657. HOW TO REVERSE INSULIN RESISTANCE Bouchonville M. 2014. Weight loss, exercise or both, and cardiometabolic risk factors in obese older adults: results of a randomized controlled trial. Int J Obes. 38(3): 423–431. Cerf ME. 2013. Beta cell dysfunction and insulin resistance.…

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 2227kJ/533calProtein 49.8gTotal fat 16.3gSat fat 6.6gCarbs 42.9gSugars 18.8gFibre 15.9gSodium 629mgCalcium 201mgIron 7mg SODIUM If you have heart disease or are at high risk of this…

3 min
your guide to sweeteners

If you’ve got a sweet tooth, you might be thinking of switching from traditional sugar to the latest sweeteners, like stevia or monk fruit. Available in tablets, powders and liquids, there are plenty of sweeteners stocked on supermarket shelves nowadays. But are they good for you? Or should you steer clear? Read on to find out. The sweetener suite SWEETENERS FALL INTO THREE BROAD GROUPS: 1 NATURAL INTENSE SWEETENERS The current ‘it’ group of sweeteners — stevia and monk fruit — are classified as natural intense sweeteners because they’re derived from nature and are exponentially sweeter than traditional sugar (but very low in kilojoules). Stevia is extracted from the Stevia rebaudiana plant. On the ingredients list, it is listed as steviol glycosides or the number 960. Monk fruit extract is extracted from monk fruit (or luo…

1 min
managing chronic pain

From a scraped knee and occasional bump or burn to childbirth, bursts of pain are a normal part of life. Pain is your body’s way of telling you something needs attention, and helps to keep you safe. It’s a signal to the brain to stop, change your behaviour or investigate the cause. Almost everyone knows what pain is, but everyone’s experience of pain can differ. Sometimes it’s short lived, like when you have a stubbed toe or headache. At other times, pain can be chronic and debilitating. When pain lasts longer than three months, it’s called ‘chronic pain’ What is chronic pain? “Chronic pain is pain that persists for longer than three months,” explains Carol Bennett, CEO of Painaustralia. “It can be intermittent or ongoing. For example, migraine pain comes and goes, whereas…

1 min
7 signs of insulin resistance

→ FATIGUE This is the most common symptom of insulin resistance, since the body is not processing energy efficiently. → SUGAR CRAVINGS Because insulin and sugar levels are fluctuating widely during the day, craving sugar is another common symptom. → INCREASED BELLY FAT Insulin causes fat to be stored specifically around the abdominal area, which is why people with insulin resistance often have a large belly. A waist measure of up to 80cm for women and 94cm for men is within the healthy range, so anything greater is cause for concern. → INABILITY TO LOSE WEIGHT Other signs include an inability to lose weight despite a healthy diet. → BLOATING Excess insulin can damage the kidneys, which have to work overtime to filter blood. The kidneys end up holding on to salt and water, which can cause bloating. → EXCESSIVE…