Healthy Food Guide - Australia (March 2020)

RECIPES, EXPERT ADVICE & LOW-KJ MEAL PLAN!



AUSTRALIAN










healthyfoodguide.com.au MARCH 2020 $6.50 (incl. GST)


FULL FAT vs





LOW FAT






Why the rules have


changed!







What to eat for
women’s


health



manage hormones

lose belly fat
get more energy!





EXPERT ADVICE
Best foods for

type 2 diabetes



HIGH
PROTEIN
Speedy
vegie burgers
4 ways! p44



MEAT-FREE


special is ue! QUICK FRIED RICE PESTO LASAGNE






PLUS... Healthiest muesli bars Fish oil supplements DIY trail mix



W e












Have you rch?
What abo eems
the plant- ng
larger an
In last t the
science behind the question ‘How much
meat is too much?’, because the reality is, meat can be part
of a healthy, balanced diet. But the other reality is that just
7 per cent of us meet our daily vegetable target!
So, clearly, adding a few more vegies, and perhaps a few
more meat-free meals to our week, is a good idea. But it’s
not always that easy to convince the rest of the family (hello
meat-loving hubby!). So this month we bring you pages of EDITOR’S TOP PICK
delicious vegetarian meals that are family-friendly, good
for you, and taste delicious too. From creamy Thai curry
soup to bean quesadillas, you won’t be disappointed!
Another topic making headlines recently is saturated fat.
There is so much confusion over which is best — full fat vs
low fat? We speak to nutrition expert, Dr Tim Crowe, who
translates the lastest research and guidelines (p22).
Finally, if getting active is at the top of your to-do list in
2020, turn to page 32, where you’ll find 20 simple ways to
move more — at work! Have a happy, healthy month!
Classic meatloaf
just got a whole lot
healthier with loads
of hidden vegies!

p58
Brooke Delfino, Editor






Join our Subs Club to WIN prizes every month!



Subscribe to HFG mag today and you’ll go into the draw to win great
prizes every month! SUBSCRIBE NOW and you could WIN healthy
cookbooks — a prize pack valued at more than $100! See page 92.

MARCH 2020 HEALTHY FOOD GUIDE 3

contents











march 2020
51



















80







live well





FIVE SIMPLE RULES FOR A PLANT-BASED DIET
16 If a plant-based diet sounds too restrictive, get
ready to be surprised. Here�s all you need to know!


IS FULL FAT BACK? Using the latest science,
22 nutrition expert Dr Tim Crowe cuts through
the full-fat versus low-fat debate.
WHAT WOMEN NEED: YOUR ULTIMATE



26 GUIDE TO WOMEN�S HEALTH How the food
choices you make can directly impact your health.

RECIPES, EXPERT ADVICE & LOW-KJ MEAL PLAN!
AUSTRALIAN DESKERCISE: 20 WAYS TO GET MOVING
32 Want to exercise more but just too busy?
healthyfoodguide com au MARCH 2020 $6.50 (incl GST)
FULL FAT vs We show you easy ways to get in more steps at work.
LOW FAT
Why the rules have
FISH OIL SUPPLEMENTS Fish oil is one of
changed!
What to eat for
women’s 36 Australia�s most popular supplements, but
health
manage hormones
lose belly fat do you really need them? HFG investigates.
get more energy!
EXPERT ADVICE
Best foods for
type 2 diabetes on the cover
HIGH
PROTEIN
Speedy
vegie burgers
4 ways! p44
MEAT-FREE Full fat vs low fat...22 What to eat for women�s health...26
special is ue! QUICK FRIED RICE PESTO LASAGNE
PLUS... Healthiest muesli bars Fish oil supplements DIY trail mix Best foods for type 2 diabetes... 86 Meat-free special issue... 16
4 healthyfoodguide.com.au

cook fresh





40 5pm PANIC Meat-free meals
ready in 30 minutes or less!
49 MEAL FOR ONE Spicy miso
chicken with four serves of veg

50 MEDITERRANEAN MAGIC
Dive into a sea of Med flavours
58 PUMP UP THE VEG! These
meatloaves are packed with veg

64 TRAIL BLAZERS Beat the
3pm slump with tasty trail snacks
68 ROLL PLAY! Our easy lunch
rolls are great for home or work

70 QUICK VEGO MEALS Full of
healthy fibre to keep you satisfied 41
76 FLOWER POWER The kids 76
will love these banana cupcakes




shop easy regulars





79 TOTAL SMOOTHIE! New 3 WELCOME
ways to boost the fullness 6 YOUR SAY
factor of your fave smoothie
10 NEWS BITES
80 SHOPPING NEWS Five 90 MEAT-FREE
great reasons to make the MEAL PLAN
most of tasty in-season figs
92 SUBSCRIPTION Subscribe
82 HOW MUCH SUGAR IN SPECIAL OFFER
KIDS SNACKS? Healthier
choices for the lunch box 94 HOW MUCH DO for your chance
I NEED TO EAT?
85 SEEDS OF GOODNESS to WIN 1 of 3
Try these 10 easy ways to add 96 REFERENCES NutriBullet
healthy seeds to your meals 98 ASK THE EXPERT Blenders

86 GUIDE TO LOW-GI FOODS 99 RECIPE INDEX
We shine the spotlight onto Turn to p92
to subscribe!
the best low-glycaemic foods
88 10 OF THE BEST SNACK
BARS Find out the top choices
for adults and back-to-school

MARCH 2020 HEALTHY FOOD GUIDE 5

yoursay Got something to share? Connect with us …











Australian Healthy @hfgaustralia hfgaustralia @HFGAustralia
Food Guide #cookwithhfg




LETTER OF THE MONTH

My year to turn my health around!

After a tough year and not making my health a priority, I decided
2020 was the year to reverse the damage I’ve done ... but where to PRIZE

start? Your January 2020 issue was a godsend! So many fantastic WORTH
recipes and articles. I especially appreciated ‘20 ways to reach $249
your goals in 2020’. I’m subscribing to HFG and look forward to

a healthier new me! Jennifer Radford, VIC


Lovely leftovers WIN!
live well
Best &worst I really enjoyed the ‘Waste less,
diets save more’ story in your January a Sunbeam
of 2019
Keto vegan fasting are these trending diets really
nutritious or just the latest food fads? HFG diet tian 2020 edition. It reminded me of
Over 2.3 million Melissa Me er g ves popular diets a reality check oven & fryer
Aussie adults are the diet
on a diet to lose 16:8
weight or for rom ditching carbs o iming the claim what I can do with those leftover
health reasons F has had i s fair share of �super� In ermittent fas ing promises everything from weight loss through
meals and going vegan 2019
where you are encouraged to eat during
This fas ing method
diets — but not a l are as healthy as to be ter diabetes management and even improved mood
they’re made out to be Thanks to an eight hour self chosen window each day and fast for the other
a drumbeat of misinformation 16 hou s promises a flex ble and sustainable way of eating
on social media from self- bananas and carrots. I’ve made
appointed ‘wellness gu us’ the evidence
separating good from bad Intermi tent fasting can help with weight loss although it is no
advice can be tricky So more e fec ive than following a raditional calorie controlled
— it�s ime to step aside diet A growing body of evidence shows that inte mittent fas ing
from all the cacophony may be beneficial for those with diabetes and could also protect This Multi Function Oven
and eveal 2019‘s real the b ain from neuro degenerative diseases But going for long
diet winners periods without ea ing is not for everyone and the long term
effects of he diet st ll remain unknown smoothies and carrot muffins for
HFG Score 7/10 Plus Air fryer combines
my little one’s breakfast — and
26 27
she is totally loving it! the versatility of an oven
The right track with the speed and health
I’ve just finished reading the Emily Chuang, VIC of an air fryer. The built-in
article about the ‘Best and worst air fryer makes everything,
diets of 2019’ (Dec, 2019). Having Choc-full of advice from healthier versions of
just been to visit my niece in the The Freddo Frog comparison in fries and chicken nuggets,
eating disorders clinic at the January 2020 was great! I loved to cakes and pizzas. The content.
hospital, I am convinced it’s the simple comparison to shock air fry uses 99.6 per cent and
really important to emphasise me into staying away from some less oil, while the mesh
a balanced diet, incorporating of the ice cream treats. I’ve even basket makes the fryer length
a large variety of unprocessed started making my own easy to use and clean. for
options. I’m really concerned healthy frozen treats Silver stainless steel finish!
about the pressure that young this summer. Thanks, Congratulations to all of edited
people today face to be seen and let’s have some our letter writers this month — be
who have each won a Biome
a certain way and to present a more Freddo Frog canvas tote valued at $24.95. may
certain image. I love that your comparisons!
magazine offers a wide range Helen Attrill, WA Have your say
of topics and ideas. at healthyfoodguide.com.au Note: ‘Your say’ letters
Tonya Owen, VIC and click WIN, or send to
Locked Bag 5555,
St Leonards NSW 1590



6 healthyfoodguide.com.au

DELICIOUSLY GOOD FOR YOU CRUNCHY, TASTY


SUPER SEED AND GRAIN CRACKERS, MADE FROM


OVER 75% SEEDS AND GRAINS .











































































AVAILABLE AT ALL SUPERMARKETS

Why you can trust AUSTRALIAN









EDITORIAL TEAM
Group Editor — Health & Food Titles
Andrea Duvall Healthy Food Guide (HFG) We give unbiased opinions
Editor Brooke Delfino, Dietitian (APD), magazine is your complete and are not affiliated with
BSc (Nutrition) (Hons), BAppSc (Ex&SpSc) guide to healthy eating. any food manufacturers. All
editor@healthyfoodguide.com.au Our recipes use easy-to-find, branded food in HFG has been
Dietitian Melissa Meier (APD), affordable ingredients. Cook approved by our dietitians.
M Nutr Diet, BAppSc (Ex&SpSc) with HFG, and you’ll always Advertisers cannot influence
Art Director Nerida Shield enjoy a nutritious meal. editorial content.
Subeditor Dan Winter
Digital/Social Media Coordinator
Elly Glendenning
Contributors
Julz Beresford, Jo Bridgford, Dixie Elliott, You can trust our advice. All our Dietitians review all our
Annette Forrest, Chrissy Freer, Melanie health information is supported articles so that they’re always
Jenkins, Michaela Le Compte, Amanda by solid scientific evidence, accurate and up-to-date. We
Lennon, Liz Macri, Andre Martin, Tracey not media fanfare. We smooth also publish our references
Meharg, Mark O’Meara, Sally Parker, out any confusion caused in the magazine and online at
Kerrie Ray, John Paul Urizar by ‘pseudoscientists’. healthyfoodguide.com.au
Contributing dietitian
Katrina Pace
Every recipe in Healthy Food Guide is healthy
ADVERTISING SALES
cook fresh
National Advertising Manager Our recipe writers work with
— Health & Food Titles WITH PISTACHIOS MANGO PASSIONFRUIT M NT CHOC CHIP qualified dietitians to develop
‘NICE’ CREAM (p75)
& COCONUT
‘N CE’ CREAM (p74)
Serves 8 Cost per serve $0 60
BERRY ‘NICE’ CREAM
Se ves 8 Cost per serve $1 15
Time to make 15 min + freezing
Be ry ‘nice’ c eam Serves 8 Cost per serve $0 90 Time o make 15 min + freezing  gluten f ee  vegetarian
wi h pistachios Time to make 15 min + f eezing  glu en free  dairy free  diabe es friendly
 gluten free  dairy f ee
 vege a ian  diabetes friendly
Melissa Fernley, (02) 9901 6191  vegetarian  diabetes friendly 3 large bananas chopped 7 large bananas chopped all our meals. A nutritional
¼ teaspoon na ural
peppermint ex ract
3 large bananas
350g frozen mango diced
chopped
coconut m lk
coconut mi k
350g f ozen mixed 1 cup unsweetened 1 cup unsweetened
berries
Pulp of 2 la ge passionfruit
1 d op of mint green
plus ex ra to serve
food colouring
mfernley@nextmedia.com.au 100ml unsweetened Fresh mango to serve ¹⁄ ³ cup mini dark analysis is provided for every
almond mi k
¼ cup chopped
chocolate chips
pistachio kernels
1 Place banana in single layer
to serve
on a baking ray or con ainer
on a baking t ay or con ainer
Cover and freeze unt l frozen 1 Place banana in single layer
1 Place banana in single layer 2 Partia ly haw f ozen banana 2 Cover and freeze until frozen
Advertising Manager Cover and f eeze until frozen a blender Process un il fruit is then place in a blender wi h recipe. We test each meal
on a baking tray or container
Pa tia ly haw frozen bananas
and he mango then place in
2 Partially thaw frozen banana
peppermint extract Process
well combined
and mixed ber ies then place
3 Add m lk and process un il
unt l well combined
smoo h and of a so bet- ike
3 Add mi k and p ocess unt l
in a blender Process the fruit
cook s tip until we l combined consis ency occasiona ly the mix u e is smoo h and of
3 Add almond m lk and process
scraping down he sides of
Bianca Rampal, (02) 9901 6327 add a burst of colour ex u e occasiona ly scraping 3–4 minutes the sides of processor This twice to ensure it works and
a so bet- ike consistency
F esh & frozen berries
the processor This can ake
occasiona ly scraping down
unt l mooth and of a sorbe -l ke
4 Spoon mango ‘nice cream’
can ake 3–4 minutes Tint
natural sweetness &
down the sides of processor
healthy nutrients to
stir in chocolate chips
his low k lojoule This can take 3–4 minutes into a 4–cup capacity airtight wi h the food colouring and
container or loaf in Swirl the
4 Spoon the ‘nice cream‘ into
dessert a 4–cup air ight con ainer or pas ionfruit pulp through c eam 4 Spoon the ‘nice c eam‘
Cover and freeze Serve topped
into a 4–cup capaci y air ight
brampal@nextmedia.com.au Sprinkle i c io nuts and serve with with extra passionfruit and the container or a loaf tin Cover tastes great! Turn to p99 to
a loaf tin Cover and freeze
f esh mango
and freeze
Advertising Manager (VIC) read about our recipe badges.
76 77
Claire Mullins, 0433 796 247
cmullins@nextmedia.com.au HIGH
Advertising Manager (NZ) PROTEIN
Emma McDermott, +6421 495 302
Production Manager Peter Ryman  dairy free  diabetes friendly  gluten free vegetarian
Production & Digital Services Manager
Jonathan Bishop EDITORIAL ADVISORY BOARD
Subscription Enquiries
Toll Free: 1300 361 146 or +612 9901 6111 Professor Jennie Brand-Miller, Professor of Human Nutrition, The University
Email: subscribe@mymagazines.com.au of Sydney; Catherine Saxelby, Accredited Practising Dietitian and nutritionist
at Foodwatch Nutrition Centre; Dr Helen O’Connor, Accredited Practising
or go to mymagazines.com.au Dietitian; Dr Janet Franklin, Senior Clinical Dietitian at Metabolism
International Licensing and Syndication and Obesity Services, Royal Prince Alfred Hospital, Sydney;
Phil Ryan, phil.ryan@hlmedia.co.nz Dr Tim Crowe, Advanced Accredited Practising Dietitian;
Associate Professor Antigone Kouris, Accredited Practising
Dietitian and Adjunct Professor, Department of Dietetics
at La Trobe University, Melbourne.
nextmedia Pty Limited Note: The advisory-board members do not necessarily review every article in Healthy Food Guide
Locked Bag 5555, St Leonards NSW 1590 magazine and make no warranty as to the scientific accuracy of the magazine. Healthy Life Media
Phone (02) 9901 6100 Pty Ltd and the Editorial Advisory Board do not necessarily endorse advertised products.
Managing Director Hamish Bayliss Healthy Food Guide is a Programme Partner of
Publisher Carole Jones the Dietitians Association of Australia. To find an
Accredited Practising Dietitian, visit daa.asn.au
8 healthyfoodguide.com.au

Soyco Tofu









simply delicious!



























Stir-fried vegeta
with Japanese to



Serves 4 Hands-on time 25 min 1 eat the oil in frying
Cooking time 10 min pan on medium and heat
up sliced tofu for 1 minute
1 x 200g packet Soyco on each side.
Japanese Tofu, sliced 2 In a wok or large frying
1 tbsp sesame oil pan, heat oil on high, put
½ tbsp garlic, crushed the garlic in and stir for
3 shitake mushrooms, roughly 1 minute until it
soaked, then sliced looks brownish.
1 small onion, sliced 3 Add onion and
½ small red capsicum, capsicum, and stir for
cut into thin strips another 1 minute.
½ carrot, cut into thin strips 4 Add the tofu and the
1 celery, chopped rest of the vegetables,
1 bunch baby bok choy, sliced then stir.
1 small broccoli, sliced 5 Add soy sauce and
¼ Chinese cabbage, sliced pepper, stir for 2 minutes
1 tbsp light soy sauce until all heated through,
1 pinch of white pepper and serve.




Rich source of protein Nutritious Cholesterol free Non-genetically modified
All eight essential amino acids Contains cancer-fighting phytoestrogens

Low in saturated fats Easy to digest Very versatile




Available from selected Coles and independent supermarkets.
For further information and recipes please visit
www.nutrisoy.com.au or phone 02 9316 5171

what's new




newsbites












Keep Up-To-dATe wiTh The lATeST in heAlTh And food newS.





Crunch time



for peanuts!





South Australian researchers are developing

the world’s first peanut allergy vaccine after
winning the funding to take the project to
a human trial. The vaccine is designed not

just to cure a peanut allergy — but to help
prevent one occurring. Tests start in 2021.

University of South Australia, 2020




























Portion Perfect

Take the guesswork out of healthy
portions with this handy guide!

1 cup popcorn
=



1 baseball





10 healthyfoodguide.com.au

NOW TRENDING

plant-based

flour



McKenzie’s
Tigernut Flour
This gluten-free,

nut-free flour
is made from
tigernuts – small
root vegetables
that are similar
to potatoes. Use
it as you would
almond meal.
Per 100g: 1960kJ
(469cal), 4g protein,
6g sat fat, 62g carbs,
15.5g fibre

Macro Green
Banana Flour MY kids’
Rich in a special Bye-bye

type of fibre KITCHEN RULES!
called resistant Kids are almost three times more likely bingeing!
starch, green to make healthy food choices after

banana flour acts watching child-oriented cooking shows The new Australian
as a prebiotic to that use healthy — rather than draft guidelines
keep your good unhealthy — ingredients. for alcohol have
gut bugs happy. been announced,
Journal of Nutrition Education and Behavior, 2020 suggesting we
Per 100g: 1470kJ
(351cal), 4g protein, cap our drinking
<1g sat fat, 77.1g at four standard
carbs, 7.8g fibre alcoholic drinks in
one session — and
Lucky no more than 10
Australian drinks a week.
Almond Meal Cheers!
A great way to National Health and
boost your intake Medical Research
of health-giving Council, 2020
nuts, almond
meal is gluten
free and high in That’s the lower risk of cardiovascular

protein and fibre. 34% death for people who eat chilli pepper
Per 100g: 2533kJ four or more times a week.
(605cal), 21.1g
protein, 3.8g sat fat, Journal of the American College of Cardiology, 2019
9.7g carbs, 8.9g fibre

MARCH 2020 HEALTHY FOOD GUIDE 11

what's new






newsbites








Chicken winNer



Women who eat the most red meat
have a 23 per cent higher risk of breast
cancer than those who eat the least, a
study has found. The good news? Those
who ate the most poultry had a 15 per
cent lower risk of breast cancer than
those who ate the least.

International Journal of Cancer, 2019




















Sugar high!


A good night’s sleep starts with what you eat.

Women who eat more veg, fibre and fruit are less
likely to develop insomnia compared to those 1 in 5
who eat a lot of refined carbs — particularly sugar.

American Journal of Clinical Nutrition, 2019
Aussies buy takeaways on

38 years










is the maximum natural lifespan of humans
– based on the human genome. The average

Australian now lives into their 80s, thanks
to advances in medicine and lifestyle.

CSIRO, 2020




12 healthyfoodguide.com.au

4











years Running a marathon for the first time co
buy you four extra years of heart health.

Journal of the American College of Cardiology, 2020



Brain fuel Generation




Women who are under-hydrated or Why?
over-hydrated display poorer cognitive Still feeling the effects
performance, a new study has found. of the silly season?
Drinking eight glasses of water a day New research shows
meets most people’s hydration needs.
the age group that
European Journal of Nutrition, 2020 suffers from hangovers

the most frequently is
not 20–somethings —
it’s people in their 30s!
Entity Health, 2020
TOP MARCH HEALTH READS






Shopping

on empty?

Over one-third of
Aussies report that
— at least half the
time — their fridge

Text: Dan Winter & Brooke Delfino. Photos: iStock.
Plan Buy Cook Thinsanity The Feel-good or freezer was just
Gaby Chapman Glenn Mackintosh Family Food Plan too full to store
any more food!
& Jen Petrovic (Hachette Australia, $29.99) Dr Joanna McMillan
(Hardie Grant Books, $29.99) Psychologist Glenn & Melissa Clark
Do you shop three Mackintosh transforms (Murdoch Books, $35)
or four times a week? how we think about
With 60 weeknight
‘Plan once, eat well all weight management dinners, 4 weeks
week’ is the mantra by starting with the of meal plans, plus
of this book, which mind, sharing ways plant-rich recipes,
incorporates planning, to make peace with there’s something
buying and a variety food, fall in love with for everyone in this
of cook-from-scratch physical movement, beautifully presented
habits, along with and how to love your book. Out 3 March,
80 easy recipes. body. Inspiring! available for pre-order.

MARCH 2020 HEALTHY FOOD GUIDE 13



live WELL















women’s health update | move more at work | fish oil supplements



















WALK THE WALK !

There’s no time for dawdling
— not if you want to live a
long and healthy life!
New studies have shown
that people who walk at a
moderately fast pace enjoy
a 20 per cent increase in life
expectancy compared with
walking at a slow pace. But
when you step it up to a fast
pace, that rises to an even
more impressive 24 per cent!
And it just gets better as you
get older: people over 60
who engage in brisk walking
slash their heart disease risk
by 55 per cent.
The secret is to walk fast
Text: Dan Winter. Source: University of Sydney, 2018.
enough so that you have to
huff and puff a bit. So, while
it’s a great idea to walk the
walk with a friend, it might
be best to talk the talk
afterwards, over a coffee!


















MARCH 2020 HEALTHY FOOD GUIDE 15

live well



























simple





Five rules for a


>
plant-based








diet













‘Plant-based’ might not ou can’t turn around these days without
hearing the term ‘plant-based’. It’s the new
mean what you think it Y buzzword used to describe everything from
does. If the thought of a meat-free burgers to pea protein powders. It has
plant-based diet sounds been adopted by the vegan community to describe

too hard or restrictive for their way of eating. And it’s been taken up by many

you, read on — because an opportunistic manufacturer in a bid to cash in
on the money-making trend.
it’s actually very simple. But what does ‘plant-based’ actually mean? Well, if
you think you have to become a vegetarian or vegan,
think again. Here’s everything you need to know so
you can reap the powers of plants.
















16 healthyfoodguide.com.au

12%




of Aussies say that
they now eat all or

almost-all vegetarian
foods in their

daily lives











WHAT DOES
‘PLANT-BASED’
REALLY MEAN?

A plant-based diet
is an eating pattern
centred on plant foods
— think vegetables,
fruit, legumes, grains,
nuts and seeds. It
doesn’t mean meat
is off the menu, so
it’s not the same as a
vegan or vegetarian
diet. Instead, it includes
mostly plants, and
smaller amounts of
animal foods. This is in
line with how people
eat in the healthiest
regions of the world.























MARCH 2020 HEALTHY FOOD GUIDE 17

live well












What the science says

health





It’s long been established that
eating lots of plants is good
for our health. A plant-based,
Mediterranean-style diet has
been shown to lower our risk of
heart disease, diabetes, cancer
and obesity, while eating 30 or
more different plants per week
boosts gut bacteria diversity.
In one study, the authors
analysed six different diets: low
carb, low-fat vegetarian, low GI,
Mediterranean, ‘mixed/balanced’,
paleo and vegan. They concluded
that these different ways of eating
shared many key properties —
and their health benefits too.
Some common factors were:
limited refined carbs, limited
added sugars, limited fats of a
certain type, and an emphasis on The world’s
whole plant foods. This applied to best dieT?
all the diets, “with or without lean
meats, fish, poultry and seafood”. HFG believes plant-based
A phrase coined by Michael is the best way to eat. But
Pollan fits the bill: “eat food, not we don’t advocate that
too much, mostly plants”. plant-based eating should
A plant-based diet doesn’t be plant-only. It certainly
have to be a plant-only. The can be — and we know that
Heart Foundation and Cancer well-planned vegan or
Council both recommend diets vegetarian diets are two
full of plant foods for their health plant-based choices that
benefits. Both express caution can certainly be healthy.
about including animal products, But you can also enjoy
especially processed and red a diet based on plants that
meat, but neither bans these includes animal products
foods. The Australian Dietary in moderate amounts.
Guidelines are the same. To See page 20 for some
live healthily, we don’t have to easy rules to help guide
be plant-only, we just have to your eating choices.
eat lots of plants.


18 healthyfoodguide.com.au

What the science says

sustainability





It’s not just our health we need to think about
these days. We increasingly need to consider the
planet when we choose what to have for dinner.
Experts are now also emphasising the inextricable
links between the health of the planet and the
health of the people.
Major new reports, including one released by the
United Nations Intergovernmental Panel on Climate
Change, emphasise that opting to move to a more
plant-based diet by eating less meat is a vital step to
take globally for the health and long-term survival of
the planet and its people.
That’s because the global production of animal
protein is inefficient. It uses large amounts of
precious land and water — and all those animals
generate lots of methane.
Partly in response to this challenge, the landmark
‘EAT-Lancet’ report published last year presented a
‘planetary health’ diet, one which allows us to feed
10 billion people by 2050, with both human health
and eco-sustainability in mind.
The authors said this involves globally reducing
our intake of meat and sugar by 50 per cent, and
doubling our intakes of vegetables, legumes and
nuts. The report set a very low target for red meat
intake, just 14g a day. (A palm-sized steak is about
100g, so that’s about one of these per week.) It
advised animal foods be heavily restricted. It wasn’t
quite recommending a vegan diet — but almost.
Here in Australia, our meat and dairy producers
say they’re doing a better job than other countries
of producing animal protein more sustainably, and
they’re working hard at doing it even better. But we
can all do our bit to help the environment by not
relying too heavily on animal foods.

march 2020 HEAlTHy Food GUIdE 19

live well






30




That s the number of
Five rules for a full health benefits of
different plants to eat
each week to reap the
plant-based veg-based eating





diet










Think ‘plants first’
#1Whether you eat meat, fish, dairy or none
of the above, the most important part of your diet
is the plants. Think about the plant component
of your meals first. If you’re used to basing your
meals on a protein — say chicken or steak — it can Think variety as
take a bit of a mind shift to start with the vegetables. #4 well as volume

But after a while you’ll find it becomes second Eating lots of plants is one thing, but it’s equally
nature, and you might just find your meals become important to eat lots of different plants. The more
more interesting as a result. variety you have in your plant-based diet, the
more chance you have of getting all the protective
benefits of this style of eating, from the vitamins
Avoid ultra-processed foods and minerals you need, to the gut-friendly fibre.

#2 Whether you eat animal foods or not, we Don’t think of plants as just vegetables and fruits.
know processed foods, particularly those that have Remember there are whole grains and legumes
come to be known as ultra-processed, are not our (beans, chickpeas and lentils) too, along with the
friends. These are foods that are highly refined, wonderful world of nuts and seeds. To find more
sugary, salty and fatty, and usually a combination inspiration on how to pack your week with plant
of these. It’s perfectly possible to find vegan and foods, see our 7–day meat-free menu on page 90.
vegetarian foods that fit this unhealthy mould, too,
so beware. Just because you see ‘vegan’ on the
label, doesn’t mean something is a health food. Limit ‘faux’ meats
Stick to mostly whole foods, whatever your style #5 While the category of manufactured
of eating, to be a heathy plant-based eater. plant-based protein foods is now exploding in
popularity, very few of these are truly healthy at
the moment. In fact, some are rightly described
Treat meat as a garnish as ultra-processed foods. If you can, limit these
#3 If you eat meat, don’t think of it as the faux-meat protein substitutes. Base your meals on
main component of your meal. We know a healthy whole protein sources instead. In the vegetable
plate is at least half colourful vegetables, a quarter world, thats legumes, nuts, seeds, tofu and whole
carbohydrate food and a quarter protein. Think grains. It can also mean small portions of red
of the protein last of all, as a finishing touch to a meat, chicken, fish, eggs or dairy. Check out
meal, not the main event. our healthy plant-based recipes from page 39.


20 healthyfoodguide.com.au

Your plant-based shopping list





Want to add more plants to your family’s menu but don’t know where
to start? Use our shopping list next time you’re at the supermarket.
These ingredients regularly appear in HFG recipes, too.





VegEtables Whole grains Meat



Asparagus Barley alternatives
Avocado Brown rice Falafel

Baby spinach Quinoa Firm tofu
Beans Rolled oats Marinated tofu
Canned tomatoes Wholegrain bread Tempeh

Capsicums Wholemeal couscous
Carrots Wholemeal pasta Nuts & seEds

Cherry tomatoes Wholemeal wraps Chia seeds
Chilli Wild rice Mixed nuts
Corn Nut butters

Cucumbers Legumes & Pine nuts
Garlic pulseS Slivered almonds
Mushrooms

Olives Canned 4–bean mix
Onions Canned red

Sweet potato kidney beans
Tom Chickpeas
Zucc d dried)

d
Fru beans
Text: Niki Bezzant & Brooke Delfino. Photos: iStock.
App
Ban ed
Fro

Gra

Kiw

Lem
Me
Or

Pa




MARCH 2020 HEALTHY FOOD GUIDE 21

live well














FULL FAT
Is






BACK?










Let’s talk about fat. It’s the nutrient

that seems to move in and out of
favour faster than last year’s hot

fashion fad. To cut through all

the confusion, we sit down with
nutrition expert Dr Tim Crowe to
Q For years, we’ve been taught to
find out what you need to know.









fear fat, and that fat will make us
unhealthy. Is this still the case?


Nutrition science is undergoing a seismic shift.
Whereas it once focused mainly on nutrients,
it has now become much more food-focused.
The simple reality is we eat foods, not nutrients.
If you get the foods right, then the nutrients will
take care of themselves.
By focusing solely on fat, we lose sight of the
various health effects of different types of fat, and
the other nutrients found in food. No one ever
eats ‘saturated fat’ — they eat a whole combination
of different types of fat at one time. Even super
heart-healthy olive oil contains a small amount of
Dr Tim Crowe is an saturated fat. Our national dietary guidelines
Advanced Accredited
Practising Dietitian and — and the Heart Foundation�s new dairy, egg
nutrition research scientist. and meat recommendations — address foods
Connect with him at and their effects on our health, not nutrients.
thinkingnutrition.com.au



22 healthyfoodguide.com.au

Q











A recent study found saturated fat and
heart disease may not be so closely
related. Is this study wrong?

Here’s why it’s important to focus on foods rather
nutrients — and why scientific studies can result
in different conclusions. When saturated fat is
replaced by wholegrain foods (such as grainy Q
bread, oats and wholemeal pasta), heart disease
risk goes down. But replace the same saturated
fat with highly refined carbohydrate foods ( such
as white bread, processed cereals, biscuits), and
the risk stays the same.
Likewise, replacing saturated fat with plant-based
monounsaturated fat from foods like olive oil and So, does eating
avocados is associated with a reduced risk of heart saturated fat
disease. Whereas, if the source of monounsaturated lead to high
fat you consume is animal-based, then no benefit cholesterol and
relating to heart disease risk is seen. heart disease,
If you’re confused, here’s a better way to think or have we all
about all this. Focus on eating more foods that help been fooled?
cut the risk of heart disease, rather than just having It’s true that saturated
a tunnel-vision focus on eating less of one nutrient fat raises cholesterol
such as saturated fat. levels, particularly the

more harmful LDL
cholesterol. But it’s
important to realise
there are different
types of saturated fat,
and their effects on
cholesterol differ. So,
it’s complicated. This
explains why even
with the changes in
HFG tip! cholesterol that sat fat
consumption causes,
Swap butter & coconut sat fat does not always

oil for heart-friendly appear to lead to a
fats like extra-virgin greater risk of getting
olive oil, avocado heart disease.
& nut butters
Photo: iStock.







mArch 2020 HeaLTHy FooD GuIDe 23

live well




Q













We know not all carbs are equal
— rolled oats, for example, are much Q
better for our health than cake.
Is the same true for saturated fat?
Is all saturated fat bad for you?

Just as all carbs are not the same, the same goes for
saturated fat. It�s the food ‘matrix’ the saturated fat
is found in that is more relevant. The ‘food matrix So, if I’m healthy,
effect’ means that the nutrient content of a food do I need to limit
does not necessarily predict its health properties. saturated fat?
There’s a big difference nutritionally in foods such
as yoghurt and cheese compared to chocolate and It’s not so much that
saturated fat needs to
potato crisps — yet they all contain saturated fat.
be limited, rather that
we should limit many
of the discretionary
foods that are high in

You were part of the expert panel it. A lot of saturated
Q for the recently updated Heart fat that the typical
Foundation recommendations around Australian eats comes
saturated fat and heart health. Can from cakes, biscuits,
you explain the changes to us? pastry, pizzas and
other takeaway foods.
A key shift in the recommendations by the Heart When trying to reduce
Foundation is to more strongly promote eating a how much saturated
variety of healthy foods rather than fixate on one fat you eat, the foods
specific food or nutrient. The combined evidence you replace it with are
finds that making whole diet changes — not just much more important.
altering one nutrient — is required to promote Eating more fruits,
heart health. A heart-healthy diet is one that vegetables, whole
contains plenty of vegetables, fruits and whole grains and fewer foods
grains. It also includes a variety of healthy protein high in added sugar
sources, especially fish and seafood, legumes will naturally displace
(such as beans and lentils), nuts and seeds. If less healthy high sat
you’re choosing red meat, make sure the meat fat food from the diet.
is lean and limit it to one–to–three times a week.
For healthy people, the risk of developing heart
disease is not significantly increased by eating and
consuming full-fat unflavoured milk, cheese and
yoghurt as part of a heart-healthy diet. That means
that there is no longer any need to opt for the
reduced-fat varieties of these foods.


24 healthyfoodguide.com.au

In light of the new Q











Which is the
Q best — full-fat What about butter versus margarine?
The change in Heart Foundation advice, which
or low-fat milk?
now endorses full-fat milk, yoghurt and cheese,


Heart Foundation does not apply to butter. Butter has a strong effect
on raising the more harmful LDL cholesterol.
position, full-fat milk This effect can be even stronger in people with
is back on the menu. a high level of LDL cholesterol to start with. These
Combine that with people may benefit more by opting for margarine
a general shift away over butter, especially the cholesterol-lowering
from prescriptive margarines with added plant sterols. Or you could
‘low-fat’ advice for consider a more ‘natural’ alternative to butter like
everyone, and it then olive oil, avocado and nut butters, which provide
comes down to your unsaturated fats, minimal saturated fats, and are
personal preference of all linked to having a healthier heart.
what type of milk you
wish to have. Cow’s
milk is a great source
of protein, calcium For healthy adults,
and a range of other
nutrients — and this full-fat yoghurt,
trumps its fat content.
Q
milk & cheese

do not increase


What are the
heart disease risk Q healthiest

fats to include
in our diet?

Why do some dietitians still Avocados, tahini, nuts,
recommend a low-fat diet? flaxseeds, chia seeds,
oily fish like salmon and
A dietitian’s role is to provide individualised advice. For tuna, eggs, olives, and
some people, reducing how much fat they eat can of course olive oil, are
be a viable way to eat more healthily and achieve all great sources of
their goals — be it weight loss or reducing the risk healthy fats.
of heart disease. For other people, focusing on
reducing the quantity of carbohydrates eaten
may be the most realistic option.
There is no one single way to eat that is best for
everyone. Advice on recommending a low-fat diet
is never given in isolation, and it usually considers
the quality of the entire diet, other lifestyle and
health factors, along with personal preferences.

march 2020 HeALTHy FOOD GuiDe 25

live well
























WHAT









WOMEN





































Your ultimate guide




to women’s health





Women can be so busy loo

that their own health takes a
dietitian Melanie McGrice h

choices can have a big i







26 healthyfoodguide.com.au

THE ISSUE
Irregular periods



POSSIBLE REASON
Polycystic Ovarian

Syndrome (PCOS)


PCOS is a hormonal condition associated with
irregular periods, high levels of androgen
hormones and cysts on the ovaries. It affects
one in eight women of child-bearing age and,
unfortunately, almost 70 per cent of cases go
undiagnosed. Common symptoms include
irregular periods, weight gain, acne and facial
hair. PCOS can also increase your risk of
depression, type 2 diabetes and infertility.
The condition is most often caused by insulin
resistance (insulin is a hormone used to digest
carbs in our food). Fortunately, the condition is
often treatable with a healthy lifestyle.

Ea m re…


rom heavy periods through Low-glycaemic index (GI) foods (such as sweet
to those hormonal mood potato, apples and yoghurt), small, regular meals
Fswings and hot fl ushes, it and daily exercise can improve your insulin levels,
sometimes seems women get which helps improve PCOS symptoms. Include

the short end of the stick. Plus, some protein foods such as chicken, fish or nuts,
as our bodies change, we need and low-starch vegetables, such as broccoli,
a variety of different foods and capsicum or cucumber at each meal.
nutrients to help us feel our
best and give us the energy to Lim / ea les ...
live life to the full. The good
news is — what you eat can help If you have PCOS, reduce your intake of foods
you manage many important that are high in sugar, and limit carb-rich foods
women s health challenges. like pasta or rice to one-quarter of your plate.

MARCH 2020 HEALTHY FOOD GUIDE 27

live well















the issue
Difficulty falling pregnant



possible reason
Endometriosis


Endometriosis is an inflammatory condition that affects one in nine
Australian women. It’s a condition where cells similar to those which
line your uterus are found outside the uterine cavity, and can cause
severe menstrual pain, heavy periods and difficulty getting pregnant.
There is currently no known cure, although the condition does go
away after the onset of menopause.
Although researchers haven’t yet been able to determine the cause of
endometriosis, they have found that foods that decrease inflammation
and regulate estrogen levels may help improve symptoms.


Eat more…


Focus on eating plenty of fresh fruit and vegies to boost your
antioxidant intake, and include good fats such as fish, avocado
and extra-virgin olive oil to decrease inflammation. Make sure
you’re consuming at least 25g of fibre each day to help your
body eliminate any excess estrogen — so, leave the skin on fruit
and vegetables, snack on nuts, and choose wholegrain cereals.


Limit / eat less...


To regulate your estrogen levels, you may need to avoid large
quantities of phytoestrogens (plant-based estrogens) found in
soy foods, so limit yourself to one soy latte or meatless soy burger
per day. And avoid inflammatory saturated fats found in foods like
chocolate, biscuits and chips. Alcohol also increases inflammation,
so aim to keep it to a minimum.
























28 healthyfoodguide.com.au

30%




of women experience Help!
severe premenstrual What’s going on?

tension, with 8 per cent Learn how food
enduring reduced can help ease other
quality of life common complaints.

Hot flushes
Boost your intake of

phytoestrogens (plant-based
THE ISSUE estrogens) by having a glass
Moodiness & skin breakouts of soy milk each day.


Recurring thrush
POSSIBLE REASON Cut back on processed
Premenstrual Syndrome (PMS) sugars from foods such as


Premenstrual Syndrome is a combination of symptoms that some chocolate, ice cream or juice.
women experience in the ‘luteal phase’ (days 14–28) of their period. Sugar cravings
Symptoms may include headaches, bloating, moodiness, skin Try sprinkling cinnamon
breakouts and cramping, but are relieved when your period starts. over a few tablespoons
Women with PMS are hypersensitive to their hormonal fluctuations of Greek yoghurt.

during their menstrual cycle. It’s believed that PMS is caused by
increasing levels of the hormone progesterone, provoking chemical Painful periods
messengers in the brain (called neurotransmitters). Many vitamins, Increase your intake of

minerals and essential fatty acids are involved in this process, which omega-3 by eating fish
is why making dietary changes may help PMS. three times per week.
Having underlying dietary conditions like diabetes, irritable bowel Tiredness / fatigue
syndrome or food allergies can make a woman more prone to PMS.
Ask your doctor to
Ea m re… check your iron and
vitamin B12 levels.
A diet rich in foods containing thiamine and riboflavin has been Anxiety

found to decrease PMS, so eat plenty of wholegrain cereals, m
and legumes. Calcium and vitamin D have been found to help,
include two-to-three serves of dairy, such as milk, yoghurt or chee

each day. Foods rich in omega-3, such as oily fish, flax and chi

seeds, can also help PMS. A low iron or zinc intake may increa
your risk of PMS, so ask your doctor to check these.


Lim / ea les ...


Although you may crave alcohol, sugar and treats, research
suggests these foods can actually make PMS worse, so try
to limit your intake. It’s also important to note that it can take
3–4 months to see an improvement in your symptoms after
changing your diet, so try to be patient.

MARCH 2020 HEALTHY FOOD GUIDE 29

live well








the issue
51 Uncomfortable


bloating
is the average age when
women�s periods come possible reason
to an end, with weight Irritable Bowel
gain a frequent Syndrome (IBS)

side effect

IBS is a gastrointestinal disorder
which causes bloating, cramping,
passing wind, diarrhoea and/
or constipation. It is thought
to stem from increased nerve
sensitivity around the gut and
irregular muscle contractions
the issue in the bowel wall.
Stubborn belly fat Elevated levels of depression
and stress often can exacerbate

possible reason the condition, so in addition to
Menopause looking at dietary strategies, it’s
also important to consider your
Menopause marks the cessation of menstruation and may result in a psychological health.
range of symptoms including hot flushes, insomnia, vaginal dryness
and weight gain. These are caused by your body producing less Drink more…
estrogen, which causes a cascade of hormonal changes.
Most women find their periods come to an end between 40 and 58 Water. Bloating can often be
years of age, with the average being 51 years. It’s almost impossible to exacerbated by IBS-related
predict how severe or prolonged your symptoms will be. Each of us constipation. A shortfall of
will experience menopause differently. fluids can result in harder,
constipated stools. If you
Eat more… have IBS-diarrhoea, you will
be losing fluid in your motions,
Focus on fish to provide healthy omega-3 fats — and whole grains, leaving you dehydrated and
nuts and vegetables for fibre — to counteract increasing cholesterol exacerbating the diarrhoea/
levels. The recommended number of serves of dairy foods increases constipation cycle.
from 2.5 to 4 after menopause in order to provide protein and
calcium to help prevent osteoporosis.
Limit / eat less...

Limit / eat less... Foods rich in ‘FODMAPs’ can
exacerbate IBS symptoms, so if
You don’t need as many kilojoules after menopause — so start by you have been diagnosed with
reducing your portion sizes. Keep treat foods, such as alcohol and IBS, your doctor or dietitian may
biscuits, to a minimum, to help keep your kilojoule intake down. As recommend a low-FODMAP diet.
you will no longer be losing iron when you bleed each month, your Common culprits include garlic,
iron requirements decrease, meaning that you will no longer need onion, lentils, mushrooms, apples,
to eat as much meat. cauliflower or wheat.


30 healthyfoodguide.com.au

WHAT WOMEN NEED…



Our nutritional needs change throughout our life.

Focus on these key nutrients at each life stage:





Adolescence and excess weight gain. Boost trimesters as your baby grows.


Calcium is essential in your your vitamin D intake with Ensure that you are meeting
teens and 20s as you build eggs a few days each week. your iron requirements by
your ‘peak bone mass’. After including lean red meat on
you’ve reached this peak, Trying to conceive your plate 3–4 times per week.
calcium will continue to be Folate becomes essential for Vitamin D Researchers have
lost from your bones through building your baby’s neural found that vitamin D plays
the rest of your life. Dairy tube (brain and spinal cord), a particularly important role
foods such as milk, yoghurt which will occur even before during pregnancy. It helps
and cheese are some of the you know you are pregnant. you reduce your baby’s risk
richest sources of calcium, Start a folic acid supplement of developing a range of
so enjoy a smoothie or glass and ensure you eat some conditions, including food
of milk each day. Add some green leafy vegetables such allergies and asthma.
cheese to a sandwich, and as broccoli or kale each day.
enjoy a tub of yoghurt as an Iodine You'll also want to boost Menopause
easy go-to snack. your iodine stores before you Calcium requirements soar
Iron Now that you’ve begun conceive, so include bread, from 1000mg per day to be
menstruating, you’ll need seaweed or fish in your diet. 1300mg each day following
more iron than before. You Omega-3 is great for egg menopause, so include an
can boost your iron intake health, so in the three months extra glass of milk, slice of
by including lean red meat leading up to conception, cheese or tub of yoghurt in
3–4 times per week. include oily fish like salmon your meal plan.
or sardines in your meal plan Fibre is never more vital
Adulthood three times each week. than after menopause, so
Vitamin C is important to help make sure that you choose
maintain a healthy immune Pregnancy high-fibre foods such as oats
system. Potatoes, citrus fruits Folate continues to be very or chickpeas, and snack on
and green leafy vegetables important throughout the first 30 grams of nuts each day.
are some of the richest food trimester of pregnancy, so Omega-3 fats Cholesterol
sources of vitamin C. ensure that you continue to levels will increase after
Vitamin D is a fairly common include plenty of green leafy menopause, which makes
nutritional deficiency in adults. vegetables in your diet. If you omega-3 intake increasingly
Not only is it essential for can’t stomach them due to important to decrease the
healthy bones and muscles, morning sickness, try a green risk of heart disease. The
but emerging research now juice instead. best source of omega-3 is
Photos: iStock. reduce the risk of diabetes during your second and third plan 2–3 times each week.
fish, so include it in your meal
Iron Your iron needs skyrocket
suggests that it may help to




MARCH 2020 HEALTHY FOOD GUIDE 31

live well












































































Did you

know?

Exercise reduces
stress hormones &
stimulates production

of endorphins to
promote relaxation











32 healthyfoodguide.com.au

Desk









20 wAyS To geT MovIng










Don’t be a sitting duck! HFG

dietitian Melissa Meier helps
you get in more steps at work.





he average Australian sits for about
10 hours a day. That’s right — nearly
T half our day is spent with our bum
on a seat — and that’s a real worry, given
that excessive sitting has been linked to
conditions like heart disease, diabetes and
even poor mental health. If you’ve got an
office job, chances are that most of your
sitting is done at work — which makes your
9–to–5 workplace the perfect spot to start
becoming a little more active. To give you
a helping hand, here are 20 simple ways
to boost your step count at work.




Head outside during your lunch break
and take a walk or jog in a nearby park.
1If you’re lucky, there might even be
outdoor gym equipment waiting for you!


Ask your employer to consider investing
in a standing desk, so you can break up
long periods of sitting with standing.
Photos: iStock. 3of inside the boardroom.
Arrange a ‘walking meeting’ outside
a couple of times each month instead



march 2020 HeAlTHy FooD guIDe 33

live well












S re ch


If leaving the office for a walk isn’t a

realistic option, organise a ‘standing YOUR LIMITS
4 meeting’ instead. Sitting for long periods
can cause discomfort
Step away from your desk to eat. Walk and even injury. Here
to the kitchen or a pleasant outdoor are three stretches you
space to mindfully enjoy your lunch. can do from your desk

to reduce pain.
Do you email colleagues who are close
by? Get up from your desk, walk over NECK STRETCH
6and speak to them face-to-face instead. Look straight ahead,
then gently tilt your
Hop off the bus or train a stop (or head to the left and
two or three!) early on your way to then towards the right,
7work and walk the rest of the way. holding the pose for
15 seconds each side.
Set a mid-morning and mid-afternoon
reminder to stand up and stretch (see BACK TWIST
box on right). Get your colleagues to join in! Place your hands on
the opposite chair arm,
Nothing beats a little competitive twist your back, hold for

spirit, so why not start an office step 10 seconds, then repeat
9challenge or lunchtime tournament? on the other side.


TRICEP STRETCH
Extend your right arm
to the ceiling, then bend
at the elbow to bring your
right palm to the centre
of your back. Use your
left hand to gently push
your elbow down. Repeat
on the other side.







p on it! 30-min 15-min walk on your commute


ould all be brisk walk + to work (eg, get o the bus +
a day? before work two or three stops early)
That might seem like a challenge, = =
especially in an office, but breaking it 3,500 1,800
down makes it much more do-able: steps steps




34 healthyfoodguide.com.au

Say goodbye to the lift. Climbing
stairs for just 10 minutes burns
10 500 kilojoules (120 calories).


Stand up to read large documents
rather than sitting down.

Keep a small glass of water on your
desk each day. As well as hydrating
12 you, it will give you a good reason
to walk over to the water cooler regularly.

Aim to get up out
Divert work calls to your mobile
— so you can stand up and walk
13 around while you’re on the phone. of your chair at
least every hour to
Are you part of a team of coffee
drinkers? Why not volunteer for
a mid-morning coffee run now and then. stretch your legs


When nature calls, use a toilet
on another level. It’ll help you Set hourly reminders that prompt
15get in a few extra sets of stairs you to get up and move about
during the course of the day. 18 the workplace for a minute.


Remove the paper bin beside your Need to use the photocopier or
desk, and walk to a communal bin to pick up some printing? Walk a
16 a bit further away each time you 19 lap around the office before you
have rubbish to dispose of. return to your desk.

If you drive to work, park far enough Move those muscles while you type!
away so that you have to walk about There are plenty of gentle desk
10–15 minutes to get to the office. Wear your exercises, like seated heel raises, seated
joggers and change shoes at the office. crunches, or bicep curls with your handbag!






5-minute 15-minute 5-minute 15-minute walk
mid-morning + walk at + mid-afternoon + on your commute DAILY TOTAL
=
stair walk lunchtime stair walk home from work
= = = = 10,000
550 1,800 550 1,800 steps
steps steps steps steps



mArch 2020 HeAlTHy Food Guide 35

live well














































to buy or not to buy...

fish oil






supplements













Fish oil is Australia’s most commonly taken supplement, but do you really
need them? HFG fishes out the truth about omega-3 fish oil supplements.






ore than 40 per cent of Australians have What are omega-3 fats?
recently purchased nutrition supplements, Healthy omega-3 fats are an important member of
Msome of which promise the earth as you the polyunsaturated fats family, which in turn are
wade through mountains of colourful bottles in members of the bigger unsaturated fats family.
pharmacies or supermarket aisles. One of the most Omega-3s work to lower blood pressure and
popular supplements is fish oil. For years, we’ve reduce blood triglyceride levels. They also support
been told by doctors and health professionals your eye and brain health, and can help prevent
to increase our intake of healthy omega-3 fats, age-related cognitive decline.
but could popping fish oil pills be a big waste Omega-3 fats are classified as essential, which
of money? Here’s what you need to know. means you must have them in your diet, as your


36 healthyfoodguide.com.au

What you

do fish oil supplements work? need to
look for

Omega-3 supplementation is reduce blood triglyceride levels,
not routinely recommended along with a heart-healthy diet Fish oil capsules are the
for the general population — including fish and a variety of most common form of
but it has its place for some: plant-based omega-3s. omega-3 supplements,
but you can also buy fish

➜ Those who have ➜ PeoPle who oil in liquid form by the
an inadequaTe dieT have arThriTis bottle. Before you buy,
Whether you have an allergy, Omega-3s are anti-inflammatory, check the label and look
follow a vegetarian diet or just so they can ease inflammatory for the highest level of
don’t like the taste of seafood, arthritic conditions, such as EPA + DHA. Note that
fish oil supplements can help rheumatoid arthritis. Arthritis the total amount of fish
you to boost your intake of Australia recommends 2700mg oil is not the same as
marine omega-3s. of combined EPA + DHA per the amount of EPA +
day — which is up to 14 standard DHA you’re getting per
➜ PeoPle wiTh coronary 1000mg fish oil capsules — to capsule – a standard
hearT disease reduce the inflammation and 1000mg fish oil capsule
Taking fish oil supplements pain of rheumatoid arthritis. contains only 300mg
doesn’t prevent heart attacks, EPA + DHA.
Text: Melissa Meier & Brooke Delfino. Photo: iStock.
but there may be some benefit ➜ women who Fish oil can also come
to your health if you’ve already are PregnanT with added extras, like
had one. The Heart Foundation It is currently not standard vitamin E to reduce the
recommends people with heart practice to recommend use rate that the oil becomes
disease eat 2–3 serves (150–200g) of omega-3 supplements by rancid, while others
of fish per week, and to consider pregnant women, but promising coat the capsules in a
omega-3 fish oil supplements research is taking place in this special film that helps
as an additional therapy. area. A recent review of the it bypass the stomach
scientific evidence found that without causing a fishy
➜ Those wiTh high increasing the amount of aftertaste or reflux. If
Triglycerides omega-3s in a pregnant you’re thinking of taking
4000–5000mg of combined EPA woman’s diet reduced her risk an omega-3 supplement,
+ DHA is recommended to help of having a premature baby. speak to your doctor first.






body can’t produce them. They’re found naturally day, which can be achieved by eating 2–3 servings
in seafood (especially oily fish like salmon, tuna of oily fish a week.
and mackerel), nuts and seeds, and to a lesser Plant-based omega-3s from foods like chia seeds,
extent in meat and eggs. flax seeds, walnuts and canola oil make up a slightly
Fish and seafood contain two types of omega-3s, different category, and are called ALA.
eicosapentaenoic acid (EPA) and docosahexaenoic ALA can be converted to EPA and DHA in the
acid (DHA). Research has shown that these types body, but the conversion rate is low.
of omega-3 fatty acids offer the best therapeutic All Australians should aim for 1g of plant-sourced
benefits. The Heart Foundation recommends adults omega-3 (ALA) each day. This equates, for example,
consume 250–500mg of combined EPA + DHA per to 30g walnuts per day — approximately a palmful.

march 2020 HEALTHy FOOD GuiDE 37



cook FRESH















easy vegetarian meals | meatloaf with hidden veg | new lunch ideas




















Rosemary chilli
prawns with nutty
freekeh salad
(See recipe on p57)
Living on the veg!

Vegies proudly take a bow
this issue with our best-ever
meat-free 5pm Panic meals,
flavour-packed Med dishes,

meatloaf makeovers, plus
our quick vegetarian dinners
feature. Try our baby banana
tropical cupcakes too!
To make life easier, we’ve
done the healthy eating hard
yards for you! Every main
meal contains at least two
serves of vegies. Each dish
meets our dietitians’ criteria
to ensure it doesn’t contain
too much energy, saturated
fat, sugar or sodium. Recipes
all come with a nutritional
analysis, with the table on
page 94 showing how they
fit daily nutritional needs.









Our food writers work with qualified
HIGH
dietitians to develop these recipes for PROTEIN
maximum health benefits. For more
about our recipe badges, see p99.  gluten free  dairy free  diabetes friendly  vegetarian

cook fresh








cook’s tip


Make this lasagne
gluten free by using
gluten-free lasagne
sheets, and check that
the pesto is also
gluten free






















30




mins


















































40 healthyfoodguide.com.au

5 you’ll need …
Bes -ev r


MEAT-FREE
pm
SPECIAL!





panic!











Want to try more vegetarian FRESH LASAGNE SHEETS

meals but don’t know where
to start? Whip up these tasty

dinners in under 30 minutes!




BABY TRUSS TOMATOES


Sarah Mayoh. M nday





prep: Serves 4 Cost per serve $4.65  diabetes friendly vegetarian
FREE-FORM INDIVIDUAL TOMATO & RICOTTA LASAGNE
Grinham. Food 4 fresh lasagne sheets, and set aside. Cook remaining BABY SPINACH




each cut into 6 squares
tomatoes for 3–4 minutes. Gently
Yael 400g baby truss tomatoes, crush and remove from pan. Set
left on vine, cut into threes
aside. Add spinach to pan in two
O’Meara. Styling: 300g baby spinach batches, and toss to wilt. Remove REDUCED-FAT RICOTTA
1 cup reduced-fat fresh ricotta
pan from the heat.
¼ cup basil pesto
3 Assemble on serving plates by
Mark 2 tablespoons shaved parmesan layering the lasagne squares with
crushed tomatoes, spinach and
2 tablespoons pine nuts, toasted
4 cups mixed leaves, to serve
blobs of ricotta and pesto. Top
Cameron-Lee. Photography: 1 Cook lasagne sheets in a pot and remaining truss tomatoes. BASIL PESTO
with shaved parmesan, pine nuts
of boiling water for 5 minutes,
Serve lasagne with salad leaves.
or until al dente. Drain; then
cover with warm water so the
sheets don’t stick together.


Megan 2 Meanwhile, spray a large PER SERVE Sugars 5.8g plus
1589kJ/380cal
non-stick frying pan with olive
+ pine nuts
Fibre 6.3g
Protein 18.7g
oil and set over medium heat.
+ parmesan
Total Fat 19.6g
Sodium 401mg
Recipe: Add half the baby tomatoes, Sat Fat 5.9g Calcium 280mg + mixed leaves
Carbs 29.3g
Iron 3.6mg
cook for 1–2 minutes. Remove
MARCH 2020 HEALTHY FOOD GUIDE 41

Bes -ev r


MEAT-FREE
SPECIAL!



you’ll need …










Tuesday 15
TOMATOES


mins

VEGIE QUESADILLAS
Serves 4 Cost per serve $3.85 vegetarian


2 medium tomatoes, chopped with a fork. Stir through chilli
RED KIDNEY BEANS 1 small red onion, powder and red capsicum.
finely chopped 4 Spread one-quarter of the
½ bunch coriander, bean mixture over half of a
finely chopped tortilla. Top with one-quarter
Juice of 1 lime of the grated cheese and ½ cup
1 avocado, mashed of baby spinach. Fold the tortilla
1 x 400g can no-added-salt red over to cover. Repeat process
kidney beans, rinsed, drained with remaining tortillas.
MEXICAN CHILLI POWDER 1 teaspoon Mexican 5 Place a large non-stick frying

chilli powder pan over medium heat. Place
1 small red capsicum, 2 folded tortillas in pan. Put
finely chopped a plate over the top to weigh
4 large wholegrain tortillas down. Cook for 2 minutes each
½ cup grated side, carefully flipping with a
reduced-fat cheese spatula halfway through, until
WHOLEGRAIN TORTILLAS 2 cups baby spinach tortillas are golden. Repeat
¼ cup reduced-fat with remaining 2 tortillas. Recipe: Megan Cameron-Lee. Photography: Mark O’Meara. Styling: Julz Beresford. Food prep: Kerrie Ray.
sour cream, to serve 6 Cut each vegie quesadilla into
4 cups mixed salad 4 wedges and top with tomato
leaves, to serve salsa, the mashed avocado and
a dollop of sour cream. Serve
1 To make tomato salsa: Mix the with mixed salad leaves.
tomato, red onion, coriander and
HIGH
MIXED SALAD LEAVES half of the lime juice together in PROTEIN
a small bowl. Set aside.
plus PER SERVE
+ red onion & coriander 2 Combine remaining lime juice 2123kJ/508cal Sugars 12.8g
+ lime & avocado with the mashed avocado in a Protein 20.9g Fibre 13.8g
+ capsicum & cheese bowl, and set both bowls aside. Total Fat 19.9g Sodium 717mg
+ spinach & sour cream 3 Place red kidney beans in a Sat Fat 6.5g Calcium 292mg
medium bowl and mash gently Carbs 53.0g Iron 5.0mg


42 healthyfoodguide.com.au

cook fresh


















































































cook’s tip


Quesadillas can also be
cooked in a sandwich
press for 2 minutes,
or until golden









MARCH 2020 HEALTHY FOOD GUIDE 43

Bes -ev r


MEAT-FREE
SPECIAL!



you’ll need …












SWEET POTATO

25



Wednesday mins





CHICKPEAS
CHICKPEA BURGERS WITH SWEET CHILLI SAUCE
Serves 4 Cost per serve $5.40 vegetarian


400g sweet potato, Combine with shallots, cumin,
peeled, chopped chilli flakes and lemon zest.
1 x 400g can no-added-salt Gently stir in eggs and parsley.
chickpeas, rinsed, drained 2 Spray a large non-stick frying
GRAINY ROLLS 2 shallots, finely chopped pan with olive oil, place over a

1 teaspoon ground cumin medium-high heat. Divide the
¼ teaspoon chilli flakes chickpea mixture into four and
1 teaspoon lemon zest form 10cm-diameter patties.
2 eggs, beaten Cook patties for 2–3 minutes
2 tablespoons chopped on each side, or until golden
flat-leaf parsley and cooked through. Combine
BABY SPINACH 2 tablespoons sweet sweet chilli sauce and lemon
chilli sauce juice in a small bowl. Recipe: Chrissy Freer. Photography: Andre Martin. Styling: Annette Forrest. Food prep: Amanda Lennon.
1 tablespoon lemon juice 3 Top toasted rolls with baby
4 grainy rolls, spinach, then tomato, patties,
halved, toasted avocado and feta. Drizzle with
2 cups baby spinach chilli sauce, then top with the
1 large tomato, sliced other half of roll and serve.
½ small avocado, sliced
HIGH
AVOCADO 50g reduced-fat feta PROTEIN
plus PER SERVE
+ shallots & lemon 1 Steam, boil or microwave the 2063kJ/494cal Sugars 17.6g
+ ground cumin & chilli flakes sweet potato for 8–10 minutes, Protein 22.5g Fibre 13.9g
+ eggs, tomato & parsley or until very tender. Blend sweet Total Fat 11.2g Sodium 802mg
+ feta & sweet chilli sauce potato with chickpeas in a food Sat Fat 2.9g Calcium 220mg
processor, until roughly crushed. Carbs 67.3 g Iron 6.0mg


44 healthyfoodguide.com.au

cook fresh


































































COVER
RECIPE










4easyvaria ions



1 For a milder flavour, serve burgers
with tomato chutney instead of chilli
2 To make it vegan, omit the egg and
feta. Use a little of the chickpea liquid
to bind the patties.
3 For a lower-carb option, serve burgers
‘open‘ without the bun lid.
4 Use pumpkin and canned lentils
instead of chickpeas and sweet potato.


MARCH 2020 HEALTHY FOOD GUIDE 45

cook fresh








































































































46 healthyfoodguide.com.au

Bes -ev r


MEAT-FREE
SPECIAL!



you’ll need …













RED CAPSICUM
25




Thursday mins






BROWN RICE
QUICK FRIED RICE WITH TOFU, CHINESE CABBAGE & PEAS
Serves 4 Cost per serve $3.20
 dairy free vegetarian  diabetes friendly

Ray. 2 teaspoons sesame oil and garlic, for 1 minute, or until

Kerrie 4 shallots, thinly sliced, fragrant. Add the carrot, peas
and the capsicum. Stir-fry for
plus extra, to serve
prep: 2 teaspoons grated fresh ginger 2 minutes, or until almost tender. CHINESE CABBAGE
2 garlic cloves, crushed
2 Add rice, cabbage, tofu and
Beresford. Food 2 large carrots, peeled, soy sauce. Stir-fry for 1–2 minutes,
shredded
or until heated through and the
cabbage is wilted.
1½ cups frozen green
peas, thawed
Julz 1 large red capsicum, 3 Meanwhile, spray a large
non-stick frying pan with oil and
O’Meara. Styling: 2½ cups cooked brown rice place over medium-high heat. Fry MARINATED TOFU
deseeded, diced
eggs until cooked to your liking.
150g Chinese cabbage,
4 Divide the fried rice between
coarsely chopped
topped with a fried egg, extra
Mark 200g marinated tofu, sliced four serving bowls. Serve rice
sliced shallots, sliced chilli and
1 tablespoon reduced-salt
Freer. Photography: 4 eggs plus EGGS
soy sauce
coriander leaves.
Sliced fresh chilli and
coriander leaves,
to serve
Chrissy 1 Heat sesame oil in a large wok PER SERVE Sugars 11.5g + sesame oil & shallots
1883kJ/451cal
+ ginger & garlic
Protein 24.4g
Fibre 11.5g
+ carrot, peas & coriander
Total Fat 13.1g
Sodium 543mg
Recipe: or non-stick frying pan over high Sat Fat 2.4g Calcium 115mg + soy sauce & chilli
Carbs 49.1g
Iron 5.3mg
heat. Stir-fry the shallots, ginger
MARCH 2020 HEALTHY FOOD GUIDE 47

Bes -ev r


MEAT-FREE
SPECIAL!



you’ll need …












BROWN LENTILS






Friday 20


mins

MIXED MUSHROOMS
MUSHROOM STROGANOFF WITH GREMOLATA
Serves 4 Cost per serve $3.80 vegetarian


1 large brown onion, 2 Mix cornflour with 2 tablespoons
thinly sliced of evaporated milk until smooth.
500g mixed Add to pan, with tomato paste,
mushrooms, sliced stock powder and the remainder
LIGHT EVAPORATED MILK 1 teaspoon cornflour of the milk. Add the lentils; stir

1 x 375ml can light until heated through and slightly
evaporated milk thickened. Add 2–3 tablespoons
2 tablespoons reduced-salt of water to thin sauce, if needed.
tomato paste 3 Meanwhile, cook the pasta
1 teaspoon reduced-salt according to packet instructions,
vegetable stock powder or until al dente. Mix parsley with
PAPPARDELLE 1 x 400g can no-added-salt lemon zest to make gremolata. Recipe: Megan Cameron-Lee. Photography: Mark O’Meara. Styling: Julz Beresford. Food prep: Kerrie Ray.
brown lentils, drained, rinsed 4 Divide pasta among four bowls.
200g pappardelle Top with mushroom stroganoff
2 tablespoons flat-leaf parsley, and sprinkle with the gremolata.
coarsely chopped Serve with green beans.
2 teaspoons lemon zest HIGH
2 cups steamed green PROTEIN
beans, to serve
TOMATO PASTE
1 Spray a large non-stick frying
plus PER SERVE
+ onion & parsley pan with olive oil and set over 1662kJ/398cal Sugars 15.9g
+ cornflour medium heat. Sauté the onion Protein 24.5g Fibre 10.6g
+ vegie stock powder for 2 minutes, or until it has just Total Fat 3.4g Sodium 602mg
+ lemon & beans softened. Add the mushrooms Sat Fat 0.7g Calcium 319mg
and sauté for a further 3 minutes. Carbs 61.3g Iron 3.7mg


48 healthyfoodguide.com.au

cook fresh







Meal for one










This satisfying meal for one takes only 20 minutes to throw together.




Spicy miSo chicken with
rice & SeSAme VeGieS
Serves 1 Cost per serve $5.10
Time to make 20 min
 dairy free  diabetes friendly


1 teaspoon miso paste
1 teaspoon Sriracha
chilli sauce
1 x 150g chicken breast fillet
1 shallot, sliced
1 cup broccoli florets
¼ cup shelled
edamame beans
2 cups baby spinach
1 teaspoon sesame oil
½ teaspoon reduced-salt
soy sauce
1 x 125g tub microwavable
brown rice, heated
1 teaspoon sesame
seeds, to garnish

Recipe & styling: Jo Bridgford. Photography: Melanie Jenkins.
1 Preheat the oven to 200°C.
Line an ovenproof dish with
baking paper.
2 Combine the miso paste and
chilli sauce in a bowl to make
a marinade. Place the chicken
breast on the prepared dish and
spoon over marinade. Place in Add spinach, cook for 1 minute.
the oven and bake for about Remove from the heat. Combine
hiGh
10–15 minutes, or until chicken the sesame oil and soy sauce in protein
is cooked through. a small bowl, and add to vegies.
3 Meanwhile, spray frying pan Toss well to coat. Per Serve
with olive oil and set over a 4 Slice the chicken and serve it 2280kJ/546cal Sugars 4.9g
Protein 46.8g
Fibre 13.4g
medium-high heat. Add shallots, on top of heated brown rice, with Total Fat 13.2g Sodium 532mg
broccoli and the edamame, and vegetables on the side. Sprinkle Sat Fat 2.7g Calcium 131mg
cook, stirring, for 2–3 minutes. with sesame seeds. Carbs 50.1g Iron 5.3mg

mArch 2020 HeALTHy Food GuIde 49

cook fresh








































































































50 healthyfoodguide.com.au Recipes: Liz Macri. Photography: John Paul Urizar. Styling: Michaela Le Compte. Food prep: Dixie Elliott.