Health & Fitness
Healthy Food Guide

Healthy Food Guide June 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.

As we enter the first month of winter, it’s only fitting we talk about colds and flus. Research tells us that the average Aussie battles through four colds a year, so some of you might even be reaching for the tissue box as you read this. You’ll be relieved to find out there’s so much more you can do to fight off germs and bugs than loading up on vitamin C and chicken soup. On page 20, we examine the important role your gut bacteria play in your immune system. And on page 65 you will find delicious recipes using gut-friendly, probiotic-rich ingredients like miso and kimchi. While luckily I don’t catch many colds, I do suffer from headaches. Often deciphering little niggles like headaches and dry skin can be…

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 Every recipe in Healthy Food Guide is healthy Our recipe writers work with qualified dietitians to develop all our meals. A nutritional analysis is provided for every recipe. We…

1 min.

Australian Healthy Food Guide @hfgaustralia #cookwithhfg hfgaustralia @HFGAustralia Glass half full Your article on the best milks for vegans (Oct, 2016) was great. I have really struggled with this as there are just so many options available right now, which is both pleasing and confusing. The article helped me realise I need to be looking out for calcium, protein and vitamin B12 in my milk. This info will help guide my future milk purchases. Thank you! Rebecca McKenna, NSW Good mood food I loved your feel-good meal plan (April, 2018). The recipes were so easy to follow and I didn’t have to worry about counting calories. Everything was delicious, and I didn’t have any extra cravings! The good mood foods helped improve my mood too! Alison Lee, WA…

1 min.
news bites

Facts on fat A high-fat diet decreases our sensitivity to the taste of fat so we eat more of it to feel full, a Deakin University study of Australian twins has established. It found our genetics or body weight do not determine our appetite for fat. American Journal of Clinical Nutrition, 2018 You PASTA THE TEST! Eating pasta as part of a low-Glycaemic Index (GI) diet does not contribute to weight gain or an increase in body fat, a UK study has found. Unlike most refined carbohydrates, pasta’s low GI means it causes smaller increases in blood sugar levels. Buon appetito! BMJ Open, 2018 BREAKFAST LIKE A KING People with obesity and type 2 diabetes who eat a high-energy big breakfast, average lunch and small dinner reap multiple benefits, compared to those who consume six small meals…

1 min.
ask the expert

Q Bowel cancer runs in my family. Is there anything I can do to help prevent it happening? Bronwyn Wilcock, via email It’s a good question, and definitely worth having a think about It’s estimated 15,000 Australians per year are diagnosed with bowel cancer. While you can’t avoid some risk factors, like being older or having a family history, there are lifestyle changes you can make to minimise your risk, so good on you for being proactive! WHAT TO DO MORE OF … • Exercise You should do at least 30 minutes of vigorous activity daily, or 60 minutes of moderate activity. • Maintain a healthy weight Aim for a Body Mass Index (BMI) of between 18–24.9. • Eat a diet rich in fibre which includes: • Whole grains, such as wholemeal bread, brown rice and oats • At…

1 min.
top health reads for june

Our Meal, Their Meal by Aaron Harvie $35, New Holland Publishers Why prepare two meals for parents and toddlers when one will do? This cookbook features simple, economic recipes that little ones and adults can enjoy together. The Busy Mum’s Guide to Weight Loss by Rhian Allen $34.99, Pan Macmillan Australia Rhian Allen has combined her 28–day eating program with more than 100 recipes, key nutritional guidelines, shopping lists and workouts for busy mums on a budget. Catherine Saxelby’s Complete Food and Nutrition Companion by Catherine Saxelby $39.99, Hardie Grant In this updated edition, learn how to stay healthy and live longer, with more than 500 entries on whole foods, additives, nutrients and supplements.…