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Health & Fitness
Healthy Food Guide

Healthy Food Guide September 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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Nextmedia Pty Ltd
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12 Issues

in this issue

1 min.

You may know how it feels to eat something really delicious only to be struck down with tummy pains soon after. Irritable Bowel Syndrome (IBS) affects one in five of us, and for some people, it’s a recurring nightmare. It is now understood that food is just one of the main triggers behind this debilitating condition. How anxious or stressed we are can also play a major role in triggering IBS. This month, we speak with former world swimming champ Hayley Lewis as she shares her own battles with IBS, which began when she was training and smashing world records. See her personal story on page 44. Meantime, we’ve also created special recipes for you that avoid the known trigger foods for IBS, while ticking all the health and taste boxes, too.…

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 food in HFG…

2 min.
your say

An ideal travel companion Love the food in a jar idea (July 2016). This would be awesome when travelling! Sue Hutchings, VIC Filtering out the oil myths I really enjoyed ‘Your guide to a healthier oil’ (July 2016). It gave me very clear information on a subject that has fallen to some questionable marketing ploys. Michelle Payne, NSW Carbs is not a ‘dirty’ word I loved the ‘Low carbs vs slow carbs’ article (July 2016). I think it is important that we are aware of the stigma that not all carbs are bad — and that they are, in fact, our body’s main source of fuel to keep it pumping and firing … as long as we fuel it with the right ones! Regan Donadelli, QLD *Congratulations to this month’s winner – Sarah Ky from QLD – who has…

3 min.
news bites

GRAINS OF GOODNESS While most of us know that whole grains are good for us, many of us still aren’t eating enough. Eating just three serves of whole grains a day can reduce the risk of dying from cardiovascular disease by a massive 25 per cent, according to a Harvard University study. So how can you get your serves of whole grains? Try these: •¼ cup untoasted muesli •1 slice soy-linseed bread (or any bread with visible whole grains) •½ cup cooked quinoa or brown rice Circulation, 2016 1in4 overweight or obese people think they are a normal weight, according to a study from The University of Sydney. And women are slightly more realistic about being overweight than men. Australian and New Zealand Journal of Public Health, 2016 home Nothing beats home cooking! Studies show that eating 5–7 homemade dinners…

1 min.
this month – spring clean your pantry!

Has the same jar of dried oregano or can of beans been sitting in the back of your pantry for years? Spring is a good time to spruce up your pantry. Use the opportunity to restock your kitchen cupboards with healthier options such as wholemeal flour, brown rice, canned chickpeas and lentils, and no-added-salt tomatoes. Check use-by dates *Herbs and spices Over time, these lose their flavour. Dried herbs can last 1–3 years, while spices last up to 4 years. *Flour Lasts 12 months unopened and 6–8 months opened. Store in an airtight container to keep weevils out. *Rice White rice will keep up to 10 years, but brown rice goes rancid after 6–8 months because of its natural oils. *Canned food Acidic foods, like tomatoes and fruit, last for 12–18 months, while canned veg and beans…

1 min.
shopping news

Shelf watch The coming of SPRING provides us with a variety of fresh greens ‘Big Apple’ brekkie Tired of toast for brekkie? Mix it up with Abe’s Bagel Bakery Magnificent Multigrain ($4.95 per 4-pack). Per bagel: 989kJ (237cal), 10.3g protein, 4.3g fibre, 351mg sodium Glass half full The Complete Dairy: High Protein Light Milk ($2.99 per 1L) has more protein than regular milk to keep you full. Per 250ml: 542kJ (130cal), 15g protein, 2.5g sat fat, 435mg calcium Wholesome baking Give your baking a high-fibre, gluten-free makeover with McKenzie’s All Natural Lentil and Chick Pea Flours ($3.59 per 330g). Per 50g (Lentil Flour): 695kJ (166cal), 12.7g protein, 8.0g fibre EAT NOW! These vibrant spring green vegies are arriving in stores, so make the most of them!…