Health & Fitness
Healthy Food Guide

Healthy Food Guide March 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.
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.

How many hours do you spend sitting down in a day? Apparently the average Aussie sits for 10 hours a day! And we’re not just couch potatoes — we’re car potatoes, too, with nearly three-quarters of us travelling by car to work. Just writing that makes me want to stand up and stretch! Perhaps the most shocking part is that all of this sitting is one of the main reasons we’re tired all the time (p20). This is why I’ve started taking a quick power walk outside at lunch. Research shows that exercising outdoors in the sunshine can help elevate your mood and energy levels for the afternoon. Another way to boost energy is to eat more carbs, and I don’t mean banana bread! This month we’re celebrating legumes and we share…

2 min.
your say

Moment of change My wife has been bringing home HFG magazines for some time now. I recently picked one up and now I know where my wife has been getting all these fantastic food facts from! I was particularly impressed with the feature ‘Lose the Belly’ (Jan, 2018) — what an ‘AHA!’ moment for me. Thanks for the info and keep up the jam-packed issues. David Spriggs, NSW LIGHTEN THE LOAD With several vegetarians, and dairy intolerant family members to cook for, ‘Your stress-free Christmas’ (Dec, 2017) was a godsend at this busy time. With all of your sensible advice and handy suggestions, my planning was eased immeasurably! Thanks so much! Sue Collins, QLD Hit on a stick The article ‘Abrakebab-ra’ (Dec, 2017) has changed the way I barbecue. I have never been a big…

2 min.
news bites

Take a walk Is this another reason we feel fitter and healthier in summer? Breakthrough research has shown fat cells just beneath our skin shrink when exposed to sunlight — and as a result store less fat. University of Alberta, 2017 FIBRE builds bones A fibre-rich diet can help fight chronic inflammatory diseases like arthritis and boost bone density, a German study has found. It says eating foods like muesli in the morning, and fruit and veg during the day, helps promote the rich variety of bacteria needed to fight joint disease. Nature Communications, 2017 Get reddy! An apple that’s red on the inside will debut in Australia after 20 years R&D by international breeders’ and growers’ consortiums. Aussie company Montague hopes to launch ‘Kissabel’ apples here some time after 2020. Australian Food News, 2017 Don't…

1 min.
ask the expert

Q I’ve heard of the Glycaemic Index before, but what is the Glycaemic Load? Emma P, via email Great question! For those who aren’t up to speed, the Glycaemic Index (GI) is a ranking of how quickly the glucose contained in carbohydrates breaks down and enters the bloodstream. Foods with a lower GI, such as lentils and wholegrain bread, are released slowly, helping you to stay full for longer, compared to high-GI foods like white bread and jelly beans. On the other hand, the Glycaemic Load (GL) considers not just the quality of carbohydrates, but the quantity of carbohydrates in your overall serving, and how this affects your blood sugar levels. In practical terms, this means that if you eat a large portion of low-GI foods in one sitting, your body still…

3 min.
is your job making you fat?

Shift work is becoming increasingly popular because of the high and growing demand for workplace flexibility and productivity in modern society. The flexibility of shift work brings with it a downside, however. A swelling pool of research links it with adverse health problems that include obesity and metabolic conditions like diabetes. The latest research A recent scientific review has zeroed in on the strength of the link between shift work and the prevalence of obesity. ‘Shift work’ was said to occur when the employee regularly switched between daytime and overnight schedules, or worked exclusively overnight shifts. The review investigated 28 studies that put the health impact of shift work under the microscope. It found the link between shift work and obesity was strong, with the permanent shift workers experiencing up to 30 per…