Health & Fitness
Healthy Food Guide

Healthy Food Guide December 2018

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.

What’s your earliest food memory from Christmas? For me, it’s making shortbread with my mum and grandma — a food I love and enjoy to this very day! When I posed the same question to Activewear queen Lorna Jane Clarkson (p16), she said chocolate Advent calendars! We all have a favourite festive food that brings back fond childhood memories, so why then do so many of us feel guilty eating these same foods at Christmas? Not any more! This month we explain how mindful eating allows you to tune in to your body, so you can enjoy Christmas without the guilt — or the belly ache (p34)! If you're catering for people with special dietary needs this year, our clever team have been flat out testing (and tasting) delicious allergy-friendly desserts. From our…

1 min.
why you can trust

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 that they’re always accurate and up-to-date. We also publish our references in the magazine and online at healthyfoodguide.com.au…

1 min.
your say

Australian Healthy Food Guide @hfgaustralia #cookwithhfg hfgaustralia @HFGAustralia LETTER OF THE MONTH SHARE THE LOVE! I love to share so many of the interesting articles from your magazine with my teenage daughters. We enjoy cooking together and really welcomed the delicious ‘5pm Panic’ recipes in your November issue. Easy to make and to remember for us studying and working girls! Suzanne Sinclair, WA Helping hand Once again you have provided incredibly useful information! I loved the article setting out the top 10 buys for meals in minutes (Sept, 2018). Shopping can be a stressful exercise, let alone with two toddlers. It’s great to have some go-to products which can be turned into fast, nutritious meals when little tummies start to rumble unexpectedly. Thank you! Elizabeth Streten, QLD Let them eat cake! I agree that diets don’t work (Oct, 2018). All foods are…

1 min.
win a tefal multi cooker

The Tefal Multicook & Grains is the ultimate healthy cooker, allowing you to enjoy more nutritious cooking of rice and grains. Its unique technology speeds up grain-soaking by 10 times — removing the need for overnight soaking — and releases the full potential of nutrients during the cooking and steaming phases. Choose from 80 cooking programs for full meals, pasta, soups, yoghurts, jams and desserts. * Congratulations to Suzanne Sinclair from WA — our winner this month — who has won a Victorinox Block & Knife Set valued at $322.85. Have your say at healthyfoodguide.com.au and click WIN, or send to Locked Bag 5555, St Leonards NSW 1590…

2 min.
news bites

TAI-RIFFIC! A form of tai chi known as tai ji quan is more effective at reducing risk of falls in older adults than other stretching, aerobic, strength, balance and flexibility exercises, US researchers have found. Participants also reported that their physical and mental abilities improved. JAMA Internal Medicine, 2018 35% That’s the drop in blood glucose levels when you swap carbs like potatoes and rice for lentils. Spuds and rice can stay on the menu, but lift your intake of legumes like lentils, chickpeas and beans. Journal of Nutrition, 2018 APP OF THE MONTH Foodswitch From CSIRO, available at Apple and Google playstores With a tap of the screen, Foodswitch users can scan a packaged food’s barcode, see its nutritional rating and identify similar, healthier supermarket foods. It even shows you red, yellow and green traffic lights. ON YOUR…

1 min.
ask the expert

Q I struggle a bit with constipation, especially in summer. I’ve heard the tale that prunes help, but is there anything else I can do? Rebecca, via email Up to one in five people over 30 will suffer from constipation at some point — so good question! Side effects can include pain, bloating, wind, tiredness and even poor appetite. While it’s usually nothing serious, it’s important to visit your GP if your toilet troubles persist. Prunes are a good start, as they contain fibre, plus a natural substance with a mild laxative effect. But there’s more you can do to relieve the pain: 1 EAT ENOUGH FIBRE It helps to keep things moving. • Eat plenty of whole grains, such as grainy bread, rolled oats and brown rice. • Aim for two serves of fruit and…