Healthy Food Guide2 min readDiet & Nutrition
References
Jianqin et al. 2015. Effects of milk containing only A2 beta casein versus milk containing both A1 and A2 beta casein proteins on gastrointestinal physiology, symptoms of discomfort, and cognitive behavior of people with self-reported intolerance to
Healthy Food Guide4 min readDiet & Nutrition
YOUR PROTEIN NEEDS By Age
The Conversation, Evangeline Mantzioris and Melissa Meier This article is republished from The Conversation under a Creative Commons license. If you are a woman around 50, you might have seen advice on social media or from influencers telling you p
Healthy Food Guide1 min readDiet & Nutrition
All In Balance
Good health and good taste can go hand in hand. We combine seasonal produce, lean proteins and simple sauces in easy meals that are so tasty you’ll forget they’re packed with essential nutrients and fibre. Enjoy! To make life easier, we’ve done the
Healthy Food Guide1 min read
Purple Foods
Purple plant foods such as blueberries, blackberries, eggplant, purple cabbage, figs and grapes get their vibrant hue from natural, water-soluble pigments called anthocyanins. Beyond adding colour, these polyphenol compounds boast some notable healt
Healthy Food Guide2 min readDiet & Nutrition
Ask The Expert… Jess Burvill
Q My adult daughter doesn’t have a dairy allergy or lactose intolerance but does seem to get an upset stomach when she drinks milk, so she’s now avoiding it altogether. I’ve heard A2 milk might be easier on the stomach than regular milk. Is this a go
Healthy Food Guide1 min readDiet & Nutrition
Smart swaps FOR MORE PROTEIN
Swap a plain salad for a salad with a hard-boiled egg to boost protein by 7g. Swap 2 slices (95g) premium ham for a small (95g) can of tuna in your lunch salad or sandwich to boost protein by around 11g. Top your usual breakfast smoothie with 2 table
Healthy Food Guide3 min read
News Bites
A little compassion can go a long way. Just eight weeks of a compassion and mindfulness-based group program has made a world of difference to participants with post-traumatic stress, seeing their symptoms move from clinical to non-clinical in severi
Healthy Food Guide2 min readDiet & Nutrition
Shopping News
Pomegranates are high in potassium, which clinical trials have shown can reduce blood pressure levels. With a rich history dating back to ancient times, these vibrant red fruits are now at their juiciest and ready to be enjoyed. The jewel-like see
Healthy Food Guide3 min readDiet & Nutrition
Ready Meals
Ready meals can be a quick and convenient alternative to home cooking when time is short. In response to increasingly busy lifestyles, supermarkets now offer a wide range of chilled and frozen meals to suit different tastes and dietary preferences. M
Healthy Food Guide2 min read
Your Women’s Health Meal Plan
• Around 8700kJ (about 2100cal) for weight maintenance• Around 90-100g plant-based protein for muscle repair and growth• 100% of your daily calcium needs for strong teeth and bones• Around 40-50g fibre to support gut health• An array of colourful fru
Healthy Food Guide1 min readDiet & Nutrition
Why You Can Trust Healthy Food GUIDE
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. We give unbiased opinions and are not affiliated with any food
Healthy Food Guide1 min read
Broccoli And The Power Of Ick
Watching someone else get the ick over certain food might put you off too, according to international researchers. The team asked 200 young women to watch a video containing clips of people eating raw broccoli with smiling, neutral or disgusted expre
Healthy Food Guide1 min readDiet & Nutrition
Healthy Food Guide
EDITORIAL TEAM Managing Editor Jenny de Montalkeditor@healthyfood.com Consulting Dietitians Jess Burvill APD, B Nutr Diet (Hons) Jess Moulds NZRD, BSc Hum Nutr, M Nutr Diet, Sports Nutritionist Nutritionist Kathleen Alleaume M Nutr, BAppSc (Ex&SpSc)
Healthy Food Guide2 min readDiet & Nutrition
Are Seed Oils Bad For You?
You may have heard on social media that seed oils are toxic and responsible for all manner of health conditions from infertility to cancer. At Healthy Food Guide we don’t tend to demonise foods and when rumours start to run wild about a particular in
Healthy Food Guide5 min read
5 Pm Panic!
30 mins Serves 4 ✓gluten free ✓dairy free ✓vegetarian ✓diabetes friendly 4 small eggplants, halved lengthways½ cup gluten-free hummus¼ cup lemon juice, plus lemon wedges, to serve1 bunch watercress sprigs1 fennel bulb, very thinly sliced1 tablespoo
Healthy Food Guide1 min read
Meal For One
Serves 1 Time to make 10 mins ✓vegetarian 75g dried spaghetti or other pasta1 cup cherry tomatoes1 cup broccoli florets2 cups spinach or rocket leaves1 teaspoon chilli flakes2 teaspoons grated parmesan½ teaspoon extra-virgin olive oilBlack pepper,
Healthy Food Guide2 min read
HFG Classic
Serves 4 Time to make 25mins ✓diabetes friendly 2 tablespoons olive oil1 large onion, sliced300g mushrooms, sliced2 large (or 3 small) zucchini/courgettes, sliced600g tender lean beef (eg porterhouse, sirloin, rump or fillet), cut into strips2 tab
Healthy Food Guide1 min readDiet & Nutrition
3pm Pick me Up Snacks
1 Trail mix Per 30g serve 620kJ (150cal), 5g protein, 9g fat, 1.3g sat fat, 11g carbs, 7g sugar, 2g fibre, 4mg sodium 2 Fancy Plants Chocolate Protein Pud Per 160g serve 848kJ (203cal), 10.9g protein, 10.1g fat, 1g sat fat, 16.2g carbs, 13.4g sugar,
Healthy Food Guide4 min read
Boost Your Levels
Serves 2 Prep time 15 mins plus overnight chilling Cook time 10 mins ✓gluten free ✓dairy free✓vegetarian ✓diabetes friendly ½ cup tri-colour quinoa250g firm tofu, sliced4 Swiss brown mushrooms, thinly sliced2 spring onions, thinly sliced¼ cup curran
Healthy Food Guide6 min readDiet & Nutrition
The Top 5 Women’s Health Issues YOU CAN FIGHT WITH FOOD
Many health conditions come complete with a list of modifiable risk factors, things you can change or avoid to lower your chance of experiencing them. In fact, a third of the disease burden experienced by women in Australia could be prevented by avoi
Healthy Food Guide2 min read
Sweet Treats
Serves 4 Time to make 10 mins plus 2+ hours cooling and setting 4 x 20g white chocolate hollow Easter eggs, carefully halved lengthwise1 sachet low-sugar raspberry jelly (we used Aeroplane)8 strawberries, diced20 raspberriesFresh mint leaves2 teaspo
Healthy Food Guide3 min read
Italian COASTAL
This is an extract from Italian Coastal - Recipes and stories from where the land meets the sea by Amber Guinness. Published by Thames and Hudson (Aust) Pty. RRP$60 Serves 4 Time to make 25 mins ✓gluten free 50g unsalted pistachios2 tablespoons ol
Healthy Food Guide2 min readDiet & Nutrition
Italian Meal
Delicious is probably the first word that springs to mind when you think of spag bol, and with some simple tweaks you can boost the nutrition too. Simply add legumes, use leaner meat and lighter cheese, choose wholemeal pasta and swap out the garlic
Healthy Food Guide1 min readDiet & Nutrition
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 Guide1 min read
Welcome
Women, for better or worse, are very good at looking after other people. In Australia, seven out of 10 primary carers are women; and New Zealand stats are similar, with women making up about three quarters of Kiwi caregivers. This is all while still
Healthy Food Guide4 min read
Magic Wok
Serves 4 Time to make 10 mins ✓dairy-free 500g skinless chicken breast, cut into strips1 clove garlic, crushed1½cm piece fresh ginger, peeled and grated2 large carrots, cut into matchsticks1 large red capsicum, thinly sliced200g snow peas, trimmed
Healthy Food Guide1 min readDiet & Nutrition
TOP 10 takeaways
1 Mostly we associate animal foods as being rich in protein, but plant foods, such as bread, grains and legumes, provide valuable sources of protein too (p30). 2 While what we eat can change the pH level of urine, it has not been shown to cause a sus
Healthy Food Guide6 min readDiet & Nutrition
The alkaline DIET
Dr Tim Crowe is a is a career nutrition research scientist and educator, and a credentialed Advanced Accredited Practising Dietitian. Read more of his work at thinkingnutrition.com.au What if you were told that all it took to lose weight, boost ener
Healthy Food Guide2 min readDiet & Nutrition
HOW MUCH Sugar IN snack Bars?
Muesli and snack bars can be a tasty option to keep you going between meals. While there are plenty of nutritious products available, some fall firmly into the treat category and can be no healthier than cakes, biscuits or confectionary. Some snack
Healthy Food Guide1 min readDiet & Nutrition
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
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