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Health & Fitness
Healthy Food Guide

Healthy Food Guide October 1, 2015

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
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12 Issues

in this issue

1 min.

Have you ever had that ravenous feeling, yet nothing you ate seemed to fill the gaping hole? Knowing how to satisfy hunger without gaining weight is important, so don’t miss our story ‘The Fullness Factor’ on p36 (and our feel-full 7-day meal plan on p88). In the meantime, if you’ve been diagnosed with coeliac disease and have been told to eliminate gluten from your diet, there’s never been a wider range of gluten-free (GF) foods available. Many new GF products are sent to our office on the assumption that, because they’re gluten-free, we’ll happily share them with you as better choices. Unfortunately, some of these foods are just as high in kilojoules, fat and sugar as the regular brands. So beware! Preparing your own meals remains the healthiest option, whether you’re gluten-free or…

1 min.
your say

Little foodie loves to learn This isn’t the first time I’ve found Saskia, our 16-month-old, reading HFG! We also put the portion poster (Sept 2015) on the fridge, and she points out the foods she likes. Is this your youngest reader, I wonder? J Taylor, NSW Perfect portions Thank you for the portion size guide (Sept 2015). I have it hanging on the fridge for easy reference for me and the family! Thanks for the great magazine every month! Lucy Robbins, VIC Pass the sweet treats The carob, pistachio and date truffles (Aug 2015) are a real treat for me and my gym buddies. We are all addicted to them now! They are sooo amazing!!! Stephanie Roberts, QLD via Instagram Super proud of my vegie-packed Pad Thai made from scratch without a packet mix! Thanks to @hfgaustralia! @missbreezie1108 via…

3 min.
news bites

18% That’s how much you could be increasing your risk of diabetes by having just one sweet drink a day. Even if you’re not overweight, a daily drink can raise your chances, according to new findings. While sugary drinks increase the risk the most, artificially-sweetened ones may worsen your risk by 8 per cent. So only enjoy sweet beverages as an occasional treat. BMJ, 2015 BE A BAG LADY! Grocery shopping with your own bags makes you more likely to purchase healthy and organic food, according to a new US study. But beware — researchers also found that shoppers tended to buy junk food as a reward for being environmentally-friendly. (All the more reason to take a grocery list and stick to it!) Journal of Marketing, 2015 DID YOU KNOW Kids who grow vegies are four times…

1 min.
5 foods to avoid during menopause

Spicy food Hot flushes can be triggered by the heat in chilli. Instead, try using lemon, herbs and mild spices to add loads of flavour to meals. Alcohol Having more than the recommended one drink per day can also increase hot flushes. Fast food Minimise menopausal weight gain by avoiding high-kilojoule takeaway foods such as burgers, pies, hot chips and pizza — their sodium levels can also cause fluid retention and bloating. Caffeine Using coffee as a pick-me-up can worsen hot flushes and disrupt sleep, causing fatigue and irritability. Non-fortified milk alternatives Menopause raises the risk of osteoporosis so you’ll need to increase your calcium intake. If you prefer soy, almond or rice milk, go for one that’s calcium-fortified.…

1 min.
ask the expert

Q Is coconut oil better for me than other oils? —Hennie Lawrence, via email Coconut oil attracts a lot of attention for its health-benefit claims. However, many of these claims represent marketing forging ahead of science. Being an oil, coconut oil naturally contains no sugar. But keep in mind, the same can be said for all vegetable oils. You will only find sugar in oil when it’s specifically added as part of a recipe. Another popular myth is that coconut oil is lower in kilojoules than other cooking oils. In reality, the difference in kilojoules is insignificant. (For more facts on fat and sugar, see table below.) Coconut oil is very high in saturated fat, at around 90 per cent. Advocates claim that the type of saturated fat in coconut oil is healthier for us…

1 min.
how to use … lemongrass

Where would our favourite Thai foods be without this zingy citrusy flavour? In spring, fresh stalks of lemongrass shoot into life. Use this simple 3-step guide to prepare lemongrass for your next Thai dinner: 1 Cut off the lower bulb (about 5cm) and peel away the tough outer leaves. The best part is the tender mid-section. 2 Bruise the woody stalks by bending or bashing them with the back of a knife (this will release the aromatic flavour). 3 Finely slice it, grate it or pound to a pulp in a mortar and pestle. Wrap leftovers in cling film and store it in the fridge — trust us, you won’t want to waste this fragrant stalk!…