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  • Healthy Food Guide2 min read
    References
    Berthelot et al. 2021. Fasting Interventions for Stress, Anxiety and Depressive Symptoms: A Systematic Review and Meta-Analysis. Nutrients. 13(11):3947. Dietitians Australia. 2023. Intermittent Fasting. Available at dietitiansaustralia.org.au/ Erlang
    Healthy Food Guide2 min read
    Love Me Tender
    Serves 6 Prep 20 mins Cook 4 hours ✓dairy free ✓diabetes friendly 1½ tablespoons olive oil 6 French-cut lamb shanks, fat trimmed 2 brown onions, diced 1 large fennel bulb, trimmed, diced 4 celery stalks, diced 2 cloves garlic, chopped 1 tablespoon c
    Healthy Food Guide2 min read
    UPGRADE MY... Diabetes friendly lunch
    Despite being a salad, Caesar is often not the healthiest choice, but with a few tweaks you can easily transform it into a more nutritious, diabetes-friendly meal Caesar dressings are traditionally made from high-fat ingredients including oil, chees
    Healthy Food Guide3 min read
    Slow-cooker Freezer Bag meals
    • Make sure you use proper freezer bags • Remove all air from the bags once they are filled • Label each bag clearly including the date of freezing • Freeze recipe bags in a group together • Keep bags as flat as possible when freezing • Remove bags f
    Healthy Food Guide1 min read
    Welcome
    Regular readers will know HFG doesn’t recommend fad weight-loss diets. We’ve seen many come and go that are variations of similar themes involving rules about avoiding certain food groups, the ratio of carbs to fat or protein, or portion sizes. They
    Healthy Food Guide1 min read
    Healthy Food Guide
    EDITORIAL TEAM Managing Editor Jenny de Montalk [email protected] Dietitians Jess Burvill APD, B Nutr Diet (Hons) Jess Moulds NZRD, BSc Hum Nutr, M Nutr Diet, Sports NutritionistNutritionist Kathleen Alleaume M Nutr, BAppSc (Ex&SpSc)A
    Healthy Food Guide1 min read
    How Much Do I Need To Eat?
    1830kJ/436calProtein 12gTotal fat 24gSat fat 7gCarbs 40gSugars 6gFibre 12gSodium 380mgCalcium 200mgIron 2mg Your individual daily nutrition intake will vary depending on age, gender, height, weight and your level of physical activity. We use 8700kJ
    Healthy Food Guide3 min read
    FOOTCARE For Diabetes
    It’s easy for us to take our feet for granted. As they're hidden from view for most of the time, we tend to pay them little mind until something happens to them. For people with diabetes though, protecting and caring for your feet is vital. Foot prob
    Healthy Food Guide1 min read
    Light And Fresh
    Serves 2 Time to make 40 mins ✔diabetes friendly 160g waxy potatoes ½ fennel bulb, thinly sliced 1 carrot, julienned or grated 6 Brussels sprouts, thinly sliced 1 lemon, zest and juice 2 tablespoons low-fat plain yoghurt 2 tablespoons reduced-fat
    Healthy Food Guide2 min read
    Classic Soups
    Serves 4 Time to make 25 mins ✓vegetarian 2 tablespoons reduced-fat spread 1 tablespoon extra-virgin olive oil 1 large onion, sliced 1 carrot, finely diced 1 stalk of celery, finely chopped 3 cloves garlic, sliced 1 teaspoon garam masala or curry
    Healthy Food Guide2 min read
    healthy food SPECIAL DIET AWARDS ★ 2024
    Shopping for healthy food is tricky, but if you have an allergy, intolerance or specific health concerns, knowing what to buy to keep yourself and your family well and happy is even more of a challenge. That’s why Healthy Food Guide is excited to pre
    Healthy Food Guide1 min read
    Winter Delights
    Hearty, homemade and wholesome. Whether it's a warming soup or slow-cooker creation, a little time in the kitchen will reward you with cosy nights and happy tummies, whatever the weather. To make life easier, we’ve done the healthy eating hard yards
    Healthy Food Guide1 min read
    10 OF THE BEST Non-alcoholic drinks
    Per 250ml serve: 152kJ (40cal), <1g protein, 0g fat, 0g sat fat, 8g carbs, 5.5g sugar, 0mg sodium Per 250ml serve: 30kJ (7cal), <1g protein, <1g fat, <1g sat fat, <1g carbs, 0g sugar, <5mg sodium Per cup sparkling water, 30ml zero alcohol rum, 1tsp s
    Healthy Food Guide4 min read
    Slow cooking 101
    To boost the money-saving power of your slow cooker, use cheaper cuts of meat and beef up your dishes with affordable beans, chickpeas and lentils. Successful slow cooking is not just a case of chucking everything into the pot and hoping for the best
    Healthy Food Guide2 min read
    Stocks And Broths
    A must-have for winter cooking, stocks and broths are a fantastic way to enhance flavour and add depth to dishes. Whether as a base for sauces, soups and slowcooks, or enriching a risotto or casserole, this versatile ingredient can be used in endless
    Healthy Food Guide1 min read
    TOP 10 takeaways
    1 Leeks are particularly rich in vitamin K, which plays an important role in building strong bones to reduce the risk of fractures (p94). 2 There is evidence that low-carbohydrate diets, particularly those high in animal foods, can worsen insulin sen
    Healthy Food Guide5 min read
    Eat Your heart Healthy
    Most risk factors for heart disease are lifestyle related. They are a result of the everyday choices we make: what to eat, how much to exercise and whether to smoke. About one in 20 Australians and one in 23 Kiwi adults have heart disease, and cardio
    Healthy Food Guide2 min read
    Upper Crust
    Serves 6 Time to make 65 mins 1 tablespoon extra-virgin olive oil 1 large onion, finely chopped 1 cup chopped button mushrooms 1 small carrot, diced 600g shredded cooked chicken (leftover roast chicken is ideal) ½ cup frozen peas (defrosted) ¾ cup c
    Healthy Food Guide3 min read
    Plant-based Dinners
    Serves 2 Time to make 25 mins ✔gluten free ✔dairy free ✔vegan 100g uncooked rice noodles 1 tablespoon sesame oil 1 red chilli, deseeded and sliced 2¼ cups (150g) mushrooms, sliced 1 red capsicum, deseeded and sliced thinly Bunch broccolini, sliced i
    Healthy Food Guide1 min read
    Ask The Expert… Jess Burvill
    Q I had a concussion a year back and am still struggling with some of the effects. I read an article saying keto is good for brain injuries. Is there any truth to it? Sam, via email & A Concussion, a mild traumatic brain injury, can cause ongoing sy
    Healthy Food Guide1 min read
    Don’t Be Fooled By Its Name!
    Buckwheat is actually a seed, not a type of wheat. Ancient buckwheat has gained popularity as a nutritious gluten-free ingredient, and is packed with high-quality plant protein. It's also a good source of gut-friendly fibre and minerals such as magne
    Healthy Food Guide1 min read
    What Our Recipe Badges Mean
    Recipes per serve contain no more than: • 1700kJ per main meal• 800kJ per dessert• 600kJ per side dish• 200kJ per 250ml fluid. Recipes per serve have at least: • 20g protein per main meal• 5g protein per side dish or dessert. Recipes per serve have a
    Healthy Food Guide2 min read
    Your Heart-health Meal Plan
    • Around 8700kJ (about 2100cal) for weight maintenance• A variety of whole grains and legumes for fibre and digestive health• 100% of your daily calcium needs for strong teeth and bones• At least 40g of fibre to support a healthy heart• An array of c
    Healthy Food Guide3 min read
    News Bites
    Shifting from red meat to forage fish has the potential to dramatically decrease death rates from noncommunicable diseases, a new study shows. Forage fish such as herring, anchovies and sardines are a rich source of omega 3s and other essential nutri
    Healthy Food Guide3 min read
    Slow-cooker Stocks
    800g beef bones (knuckle bones work well) 2 carrots, chopped 2 onions, sliced 2 sticks celery, sliced 3 cloves garlic 4 sprigs fresh thyme 8 mixed peppercorns 1 teaspoon mustard seeds 2 bay leaves 4 sprigs fresh parsley 1 Preheat oven to 200°C. In a
    Healthy Food Guide4 min read
    Scones
    Serves 16 Prep 15 mins Cook 12 mins ✓vegetarian 3 cups self-raising flour ¼ teaspoon salt 50g reduced-fat spread 1 cup reduced-fat milk, plus extra 2 tablespoons low-fat plain yoghurt 1 Pre-heat oven to 220°C. Lightly dust an oven tray with flour
    Healthy Food Guide5 min read
    5 Pm Panic!
    Serves 4 225g penne pasta 1½ tablespoons cornflour 1½ cups reduced-fat milk 325g can no-added salt corn kernels, drained 425g can tuna in spring water, drained and flaked 1 cup frozen peas 3 shallots or ½ small red onion, thinly sliced ½ lemon, juic
    Healthy Food Guide1 min read
    No Bake No Fuss!
    Serves 16 Time to make 15 mins, plus 30+ mins chilling ✔dairy free ✔vegan 1⅓ cups porridge oats ⅔ cup walnut pieces ⅓ cup desiccated coconut ⅓ cup white or black chia seeds 1 teaspoon ground cinnamon 1 tablespoon cocoa powder, sifted 2 teaspoons van
    Healthy Food Guide5 min read
    Naked vs Net carbs WHAT ARE THEY AND SHOULD YOU COUNT THEM?
    According to social media, carbohydrates come in various guises: naked carbs, net carbs, complex carbs and more. You might be wondering what these terms mean or if all carbs are really the same. If you are into carb counting or cutting carbs, it’s im
    Healthy Food Guide1 min read
    Why You Can Trust healthy Food
    Healthy Food Guide (HFG) magazine is your complete guide to healthy eating. Our recipes use easy-to-find, affordable ingredients. Cook with HFG and you’ll always enjoy a nutritious meal. You can trust our advice. All our health information is support

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