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Health & Fitness
Healthy Food Guide

Healthy Food Guide January 1, 2016

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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Country:
Australia
Language:
English
Publisher:
Nextmedia Pty Ltd
Frequency:
Bimonthly
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$5.49(Incl. tax)
SUBSCRIBE
$44.99(Incl. tax)
12 Issues

in this issue

1 min.
what healthy food guide can do for you

• Healthy Food Guide (HFG) magazine is your complete guide to healthy eating. • HFG recipes use easy-to-find, affordable ingredients, so you can enjoy healthy meals every day. Cook with HFG, and you’ll always enjoy fresh food that excites your taste buds. • HFG recipe writers develop all our meals in collaboration with qualified dietitians, so you’ll see a nutrition analysis alongside every recipe. All our recipes are in line with Australian Dietary Guidelines. We also test each recipe twice to ensure it works and tastes great! • You can trust our advice. All our health information is supported by solid scientific evidence — we don’t look to media fanfare or celebrity endorsements. • Dietitians review all our stories, and we cite all our references in the magazine and online at healthyfoodguide.com.au • Any branded…

1 min.
welcome

On summer holidays I used to forego my regular morning coffee for a glass of fresh fruit juice, then wonder why, by 11am, I had a thumping headache. Being out of our regular food habits can cause all manner of unpleasant surprises when we’re on holidays, as our dietitian Brooke Longfield explains in this month’s cover story (p36). So if constipation is one of your biggest holiday gripes, or if you’re feeling bloated at the very time of year when you want to feel and look your best, Brooke’s story may change the way you eat — and boost your enjoyment this summer. As we ring in the new year, we also look at some of the food trends heading our way (p21). Speaking of trends, you may have seen that healthy…

2 min.
your say

Dishing out something new Thanks to Healthy Food Guide, I have managed to keep my new year’s resolution of having one new dish every single week for an entire year! We have thoroughly enjoyed a delicious variety of meals, especially the vegetarian options. I also love your ‘5pm panic’ section — in particular, the photos of additional packaged ingredients required (for example, curry powders and sauces) as some brands are infinitely better than others! Sue Keating, NSW Size really matters The article on portion sizes (‘the Perfect Plate’ Nov 2015) has changed the way I cook and plate a meal. Thanks so much. Every month there is a new article that takes my fancy and your recipes are always a winner. Linda Kelleher, VIC What a shame! I enjoyed reading the 2015 Hall of Shame (Nov…

3 min.
news bites

46% … is how much you can reduce your chance of dying early if you increase your daily step count from 1000 to 10,000 steps, according to Aussie researchers. That’s good news if you were gifted a pedometer or Fitbit for Christmas! PLoS ONE, 2015 BRAIN FOOD People on a Mediterranean-style diet rich in fish, olive oil, nuts and vegies have bigger brains, which could slow age-related memory loss and multitasking skills. Researchers say the difference in brain size equates to about five years of ageing. So, get some fish on your fork! Neurology, 2015 FULL OF BEANS Think meat is essential for a hearty dinner? Think again. A new US study has found beans satisfy our appetite just as well. It turns out that beans have less protein but have four times the fibre —…

1 min.
ask the expert

Q I often wake up in the middle of the night with painful leg cramps. I was once told it’s because I’m dehydrated — is this true? Are there any foods I should eat to avoid muscle cramps? — Cheryl, via email Anyone who has suffered from leg cramps will know how excruciatingly painful they can be, not to mention the way they disrupt your sleep. These sudden, involuntary muscle spasms have a number of different causes, and one of these is dehydration. Muscles need fluid to help them contract and relax. And if you have exercised your muscles in hot weather, chances are you may be a little dehydrated. So try to drink plenty of water throughout the day, especially as the temperature heats up. What you eat is also important, as…

1 min.
a twist in the tale

Many claims are made about the benefits of lemon-infused water, but is it as healthy as it’s cracked up to be? CLAIM #1 Lemon water ‘melts away fat’. Lemons do contain pectin, a soluble fibre, which creates a feeling of fullness, but you’d have to suck a lot of lemons to feel full enough to lose weight. CLAIM #2 Lemon water improves digestion. There is some evidence to show that citric acid aids digestion by stimulating digestive enzymes. CLAIM #3 Lemon water is detoxifying. Happily, our bodies have their own built-in detox systems — our liver and kidneys. If adding lemon to your water helps you drink more, this will increase urine output which helps the kidneys remove some of the body’s toxins.…