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EvEry rEcipE is diEtitian approvEd practical ideas from the experts


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L spec✓RiA ecipes

✓Ideas ✓Adve i4c6 e pag

march 2014 $5.60 (incl. GST)

expert advice

How to get rid of

belly bloat Your guide to

low-Gi foods

trend alert

the truth about

coconut oil how to eat well at Uni

Low kJ! Beef, tomato & basil pizza, p43

pinG p o h s y h t l a E h yoUr GUidE to • Are you supersizing your breakfast cereal? • Lighter dairy desserts 60 • The best cool drinks Veg & cheese kebabs


Fritters in pitas


Raspberry muffins



Weight-loss questions

ANSWERED! You’ve shared your pressing weight-loss concerns with us, so we put a few key questions to our nutrition experts. Read on for their simple, helpful strategies.


“Why are some people so easily able to stay ‘lean and mean’, while others (like me!) are always dieting and exercising?” Our size and shape partly depend on our genetic make-up. To a certain extent, we have to accept that we’re not all born with the genetic inheritance of supermodels—some of us are born with an innate capacity to develop longer limbs and more muscle. (Men have an automatic advantage here, as they naturally carry more muscle.) Ageing is also key, says HFG nutritionist Rose Carr. “As we get older, our muscle mass decreases as our fat mass increases. This means the number of kilojoules we burn at rest also drops, so we need to slightly adjust our food intake to account for that.”


It’s also possible that years of yo-yo dieting have a negative impact on metabolic responses, but this is still an unknown.

“That said, there are things you can do to be leaner and meaner,” says Carr. “The more muscle you have, the more energy you burn, even at rest.”

So tone those muscles with moves that challenge them. “Any extra physical activity burns more energy, so think about creating opportunities to move more, whether it’s doing a new gym class or taking the stairs,” says Carr. (Why not start with our holiday-exercise tips on p26?)

Additional information: Kate Marsh



“When you get to your goal weight, your body doesn’t always accept it, often regaining at least 5kg. Why?”


Your weight naturally see-saws from day to day, depending on what you’ve eaten, how well hydrated you are, and whether it’s that time of the month. As a result, you’ll probably be unable to maintain a specific weight all the time.


“My weight can fluctuate by as much as 2kg in one day! What makes this happen?”


“Our body weight naturally varies throughout the day,” explains Carr. “We add to it by eating and drinking, and then dispose of metabolic waste by sweating and going to the toilet.” Add to that a set of potentially inaccurate bathroom scales, and you have a very good case not to weigh yourself too often—and certainly not at different times during a single day. Women who retain fluid during their menstrual cycle also need to acknowledge these extra grams when they’re deciding whether and when to weigh themselves.

In fact, your own body may be an even better gauge than the scales: measure your waist (at the narrowest point above your hips), or simply monitor the way your clothes fit, such as how tight a favourite pair of jeans feel.

“If you’re stepping onto scales to track your weight, stick to a weekly weigh-in that’s always at the same time of day,” says Carr. “And remember to take natural variations into consideration, too.”

The best way to lose weight is slowly—whichever method you use to measure changes, try not to check it too often.

“If you’ve been following a fairly restrictive diet to reach a goal weight, returning to a more relaxed way of eating can see the weight creep back on,” says HFG nutritionist Claire Turnbull.

“If you restrict carbohydrate as part of a weight-loss strategy, you will lose fat. However, when you’re short on carbs, you also store less water, so you appear to weigh less on the scales. A few weeks after you’ve reached your goal weight, you relax a little, eat a bit more starch (albeit healthy types) and regain some weight. Still, you haven’t necessarily gained fat, just water.” It’s counterproductive to base a weight-loss goal on a specific number of kilos, says Turnbull. “Scales can create an unhelpful process of self-judgement. It’s better to focus on how you feel and on developing your abilities and self-confidence,” she says. “You need to eat and exercise in a sustainable way so you can stay at your goal weight for the rest of your life.” If you struggle to lose weight, consider seeking personalised nutritional advice—the answer is different for everyone.

JANuARy 2014 HeAlTHY FOOd GuIde



trapped in a cycle of mealtime tears and tantrums? there are strategies available to help




“When should i worry?” it’s a common question from parents of small children, as most kids go through a phase of rejecting certain foods. Here, experts tell when to seek help and what you can do.

text: nutritionist Jennifer Bowden and paediatric dietitian debbie iles


he eating patterns we develop in childhood can have a strong influence on what we choose to eat as adults. So if your child refuses to eat fruit and vegetables, it’s quite natural to fear that he or she will grow into an unhealthy adult who lives on pizza, pasta and bread. Most kids have an issue or two with specific foods at some stage. So if you’re faced with a child who’s resistant to eating greens or any other essential foods, the first thing to do is recognise that some degree of food fussiness is normal. But if you’re trapped in a vicious cycle of mealtime cajoling that escalates into anger, tears and tantrums, you’ll be happy to hear that there are strategies available to help shift these stubborn patterns. the good news? Not all fussy eaters become fussy adults. Many youngsters merely go through a phase and grow out of it.

Fussy, but normal as you may have noticed, most preschoolers show some dislike to certain foods, particularly fruits and vegetables. Fussy eating habits can occur at any stage up until 6 years of age, often starting from around the time toddlers begin to walk. in one sense, these habits reflect that the child is stepping into the world and exerting a new-found autonomy in one of the few ways he or she can. unwelcome as it may be, this finicky behaviour can even protect children from eating harmful foods. thankfully, most kids outgrow their aversion to bitter flavours, and you can play a key role in encouraging this development. a clever and consistent parental influence and good behavioural management can help kids move beyond fussy eating and go on

to enjoy food in an adventurous and healthy way. (For solutions to the most common fussy-eating problems, turn to p35.)

✪ Just a picky eater Some children maintain strong food likes and dislikes beyond the ages we normally associate with fussy eating. these kids are also called ‘selective eaters’. Food presents children with a variety of sensations, including taste, texture, odour and colour, all of which have a huge impact on their preferences. other major influences are the eating habits of peers and family members, as these can easily sway a child’s decisions about food. Picky eaters have strong food preferences and aversions, and they may even require special preparation of their foods.

february 2014 HealtHy Food Guide



dinner for one

Treat your body to a high-fibre herb-topped fish dish and relax— it’s on the table in a flash!

Mediterranean summer fish

Serves 1 Cost per serve $1.90 Time to make 10–15 min




Mediterranean summer fish

Net healthy omega-3 fats and antioxidant veg!


Per Serve 1621kJ/388cal Protein 38.9g Total Fat 6.9g Sat Fat 0.5g Carbs 35.8g

Sugars 6.5g Fibre 10.5g Sodium 402mg Calcium 86mg Iron 4.7mg

1 Put potato and 2 tablespoons water in a microwave-proof dish. Microwave on high for around 3.5 minutes, or until almost tender. Remove half of the potato and set aside. Push remaining potato to one side of dish. 2 Add fish to dish and top with Mediterranean seasoning. Mix remaining vegies in a large bowl; top fish with veg mixture. Season with cracked black pepper and spray with cooking oil. 3 Place reserved potato around fish in dish. Cover dish with a lid and microwave on high for 2–3 minutes, then leave to rest for a few minutes. Serve fish with lemon wedges.

Recipe, Styling and Food Prep: Sarah Swain. Photography: Devin Hart.

4 new potatoes (200g), chopped 150g white fish fillet, such as ling 2 teaspoons Gourmet Garden Mediterranean Seasoning 1 baby cos lettuce, shredded 1 shallot, sliced ¹⁄³ cup frozen peas and sweet corn ½ cup cherry tomatoes, halved Cooking-oil spray Lemon wedges, to serve

hfg shoPPiNG

smart swaps

dairy desserts Craving a creamy custard, pudding or ice-cream fix? These super stand-ins offer a healthy bonus (or two!). lose that …

choose this!

Wicked Sister crème caramel

Say bonjour to Nestlé Soleil Diet crème caramel. Each tub contains only a third of the kilojoules and 12.8 fewer grams of total fat.

YoGo Choc Rock dairy snack

Snap up That! wild-chocolate dairy snack to help the kids dodge 131kJ (31cal), 6.1g sugar and 1.6g total fat. (It’ll lift their calcium levels, too.)

Streets Blue Ribbon chocolate ice-cream

Savour a scoop of Sanitarium So Good chocolate-bliss frozen dessert along with just a third of the sat fat. It’s also dairy free.

OMG! raspberry & white chocolate Mud’n Mousse

Peel open a Pauls Custard & Fruit strawberry snack pack, and sidestep 480kJ (115cal) and a quarter of the fat!

Nestlé Golden Rough dairy dessert

Dip into Nestlé Soleil Diet dark-chocolate dessert to cut half of the kilojoules and 80 per cent of the total fat.

Bulla Creamy Classics caramel fudge sundae

Pick up a Streets vanilla Paddle Pop to keep 679kJ (162cal) and 5.6g sat fat from sneaking into your diet. march 2014 HealTHy Food Guide


5pm hfg RECIPES


Come home to one of these easy healthy dinners.

Chargrilled steaks with hazelnut gremolata Serves 4 Cost per serve $3.90 time to make 30 min

gluten free dairy free diabetes friendly

4 medium new potatoes 4 corncobs, husked, cut into 4cm lengths 4 x 125g beef fillet steaks 1½ tablespoons (30g) finely chopped hazelnuts 1 garlic clove, finely chopped 1½ tablespoons finely chopped flat-leaf parsley 2 tablespoons lemon zest 75g baby spinach 1 Place potatoes and corn in a large saucepan and cover with cold water. Cook for 10 minutes, or until just tender, then drain. 2 Press potatoes lightly with a masher to slightly flatten. Spray a large grill pan with cooking oil and set over medium heat. Cook potatoes for 10 minutes, or until crisp and golden.

Chargrilled steaks with hazelnut gremolata

3 Meanwhile, spray another large grill pan with cooking oil. Cook corn and steak for 5–7 minutes, or until corn is charred and steak is done to your liking. 4 Meanwhile, mix nuts, garlic, parsley and lemon zest in a small bowl to make gremolata. top steak with gremolata. Serve with corn, potato and baby spinach.

Pump up your iron with this nutty version of meat and three veg



Per Serve 2030kJ/486cal Protein 36.9g total Fat 15.8g Sat Fat 4.0g Carbs 43.1g


you’ll need


beef fillet steaks

+ new potatoes + garlic + flat-leaf parsley + lemon



+ corncobs

Sugars 3.3g Fibre 11.1g Sodium 80mg Calcium 85mg iron 7.0mg

baby spinach


Cajun fish fillets with capsicum, bean & tomato salsa

This fish dish provides omega-3s, protein and a vegie-packed salsa!

Recipes: liz Macri. Photography: Mark o’Meara. Styling: annette Forrest. Food Prep: amal Webster.

Try this filling low-kJ dish!

Cajun fish fillets with capsicum, bean & tomato salsa

²⁄³ cup small flat-leaf parsley leaves 2 tablespoons fresh lime juice

Serves 4 Cost per serve $7.60 time to make 20 min

gluten free dairy free diabetes friendly

2 x 175g punnets mini capsicums, halved, seeded 4 x 150g flathead fillets, trimmed 2½ tablespoons Cajun seasoning 1 small red onion, thinly sliced 400g assorted baby tomatoes, quartered 1 x 400g can black beans, rinsed, drained

1 Set a medium grill pan over high heat. Cook capsicum for 5–7 minutes, or until charred and tender. Chop roughly and place in a large bowl; set aside. 2 Sprinkle both sides of fish with Cajun seasoning. Spray a medium grill pan with cooking oil and set over medium heat. Cook fish for 2–3 minutes per side, or until just cooked through. 3 Meanwhile, place remaining ingredients in capsicum bowl

and toss lightly to make salsa. top salsa with fish and serve. Note Canned black beans are available at select delicatessens and grocers. Can’t find them? use a can of no-added-salt kidney beans instead. high


Per Serve 1374kJ/329cal Protein 40.9g total Fat 7.1g Sat Fat 1.7g Carbs 20.2g


you’ll need

+ limes

Sugars 7.0g Fibre 8.5g Sodium 465mg Calcium 83mg iron 3.0mg


+ flathead fillets

red onion

black beans

+ mini capsicums + Cajun seasoning + assorted baby tomatoes + flat-leaf parsley

march 2014 HealtHy Food Guide


hfg shopping

10 of the best

2 Orgran Essential Fibre Crispibreads with a teaspoon of natural peanut butter on each. Per serve, there are around 400kJ.

Gluten-free snacks

Sometimes, finding a gluten-free alternative for the traditional gluten-containing snack that is also quick, easy and delicious can be tricky. Here are our favourites!

Ajitas natural Vege chips make a great crunchy alternative. Per 21g snack pack, there are 410kJ.


Food for Health fruit free bars are great for the lunchbox. Per bar, there are 370kJ.

Photography: elise Hancock.

Table of Plenty dark chocolate Mini Rice Cakes are a sure way to cure a chocolate craving. Per serve (about seven rice cakes), you’ll get 308kJ.

Cobs sea salt popcorn is a filling low-kJ snack. Per 20g bag, there are only 382kJ, and also 2.7g fibre.

2 Real Foods soy & linseed corn thins with 2 tablespoons light ricotta and tomato. Per serve, there are only 381kJ.

Prod selected ucts b dietitiany HFG Wilson Zoe on nutritbased ion merit. al

Sweet William original dairy-free chocolate – perfect for those with multiple allergies. Per mini bar, you’ll get 216kJ.

White Wings Smoothest vanilla custard powder. Per ½ cup of prepared custard, there are 275kJ.

Golden Days mixed nut Nut Snaps for the 3pm munchies. Per pack, there are only 332kJ.

Kez’s Free Almond Toffee biscuits are a special afternoon indulgence. Per 2 biscuits, you’ll get 490kJ.

september 2013 HealtHy Food Guide


hfg shopping

how much

fat is in that chip?

Chips and fat go hand in hand. But all is not lost! there are ways to reduce the fat content in your chip bag. Just follow our easy ‘teaspoon’ guide, then make the healthier choice.


ow do you like your potato chip? these tasty snacks come in a variety of shapes, sizes and flavours, along with cooking options – baked, fried or air-popped. Chips can be a high-kilojoule snack if you’re not careful. Many brands are packed with fat, including unhealthy saturated fat. and they’re also salty. Plus, fancy flavours tend to contain lots of additives like artificial flavours, colours and preservatives. Because chips are so high in kilojoules, a serve is considered to be the size of a small snack pack (25g), or about 11 chips! to choose the healthiest chip and reduce the fat, especially saturated fat, look for those made with canola rather than palm oil and opt for baked or air-popped rather than fried. to give you an idea of just how much fat you may be eating from your favourite bag of chips, we’ve compared the amount of fat in a 25g serve of these popular brands to teaspoons of butter. So, how many spoonfuls are in your chip bag?


Natural Chip Company sea salt chips 9g fat per 25g

Healtheries sea salt & balsamic vinegar potato Pop Bites 2g fat per 25g


teaspoons of butter

Thins original 8.1g fat per 25g


teaspoons of butter

Thins original salted Popped chips 3.3g fat per 25g


teaspoons of butter


teaspoons of butter

top tipks –

Buy multipac they contain s n healthier portio s of chip

Ajitas Natural Vege Chips 4.1g fat per 25g

Kettle sweet potato, beetroot & white sweet potato chips

Red Rock Deli sea salt potato chips 5.6g fat per 25g

8.6g fat per 25g


teaspoons of butter

Pringles original chips 8.4g fat per 25g


teaspoons of butter


teaspoons of butter


teaspoons of butter

Grain Waves sweet chilli chips

Smith’s chicken Crinkle Cut chips

5.1g fat per 25g

8.3g fat per 25g


teaspoons of butter


teaspoons of butter

september 2013 HealtHy Food Guide


Hfg sneak peek  

Healthy Food Guide March Issue 2014

Hfg sneak peek  

Healthy Food Guide March Issue 2014