Healthy Food Guide AU 10 2024

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THE WORLD’S
HEALTHIEST
PEOPLE
What they eat to live
longer & stronger
EXPERT ADVICE
Meal prep
LIKE A PRO
Nourishing food
all week, made easy
3
KEY HABITS
to lose fat,
not muscle
+boost metabolism
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PLUS... Low-cost family dishes ● Speedy weight-loss recipes ● PCOS diet advice
INTRODUCING
OUR NEW
lthy Families
HeaPODCAST
Credible health
and nutrition advice
from our qualified experts
to help you and your family
thrive from zero to 100!
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HOSTED BY OUR EXPERTS Jess Burvill & Kathleen Alleaume

Welcome
When warmer weather and longer days
bring on the new season’s produce,
it’s a joy to reconnect with the recipes
I’ve had off rotation for ages – the ones EDITOR’S TOP PICK
bursting with fresh spring veg which I
welcome back like old friends.
It’s usually the appearance of asparagus
in the produce aisle that begins this yearly transition.
Asparagus season is short in New Zealand, where I’m
based. The arrival of pretty green spears in bunches is a
happy sign that spring is underway. Little by little, I bid
farewell to comforting winter soups, and melting stews
and casseroles and, instead, adorn my table with light and
colourful dishes, crowded with crisp, barely cooked veg Our Prawn and mango
and tender, newly picked leaves and shoots made salad with sweet chilli
fragrant with fresh herbs from the pots on my deck, dressing just sings with
fresh spring flavours!
vibrant dressings and grassy oils.
This issue we’re putting the focus on plant-based eating,
celebrating salads (p38) and placing vegetables in their
p43
rightful position, centre stage (and plate, p54). Spring’s
fresh bounty is a delicious gift. Eat it up!
Jenny de Montalk
Managing Editor
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Once you become a subscriber, you’ll automatically go in the draw
to win great prizes every month! This month you could WIN a prize
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OCTOBER 2024 HEALTHY FOOD GUIDE 3

LISTEN UP!
contents O CTO BE R 2024
45
We're now serving up our
science-backed tips and
advice in audio form!
Join us at Healthy
Families with Healthy
Food Guide wherever you
get your podcasts, to hear
from HFG experts Jess
80
live well
16 LIVE LONGER AND STRONGER Now that we're
living longer, we need to make sure our lifestyles
will give us the best quality of life as we age. We
investigate what to eat to add life to your years.
22 USE IT, DON'T LOSE IT Our muscles are our

friends when it comes to our metabolism, so
how do we maintain them when trying to lose weight?
Discover the three crucial factors you need to know.
30 FOOD PREP 101 Want to get more organised in

the kitchen but don't know where to start? We've
got the tips, tricks and tools to get you started, and
help you save time and money - and eat better too!
ON THE COVER
The world's healthiest people p16 Meal prep like a pro p30
Lose fat, not muscle p22 Bonus! Awards time p82
4 healthyfood.com
cook fresh
38 SALAD SEASON The warmer
weather means it's time for the
easiest way to get your 5+ a day.
46 TOFU-TASTIC Why try tofu?
It's high protein, it's economical
and it tastes terrific too.
52 SUSHI IN A BOWL Want a
meal for one? This is tuna at its
tastiest, and ready in no time.
54 FLAVOUR SAVERS Make
meat-free anything but boring
with these savoury and satisfying
plant-based pleasers.
62 5PM PANIC Fresh and light
77
is our theme this month - from
53
crispy fish tacos to cauli dahl.
72 SNACK ATTACK Tempting
homemade baked treats that are
just perfect for big kids, little kids,
– anyone who's hungry!
shop easy
79 TEA WITH TASTE Keen to try
regulars
3 WELCOME
a new brew? Why delicate white 9 ASK THE EXPERT
tea is perfect any time of the day.
10 NEWS BITES
80 MANGO MAGIC The juicy
90 YOUR GUT-FRIENDLY
summertime treat that works in
MEAL PLAN
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sweets, salads and salsas too.
82 HFG AWARDS It's that time 92 SUBSCRIPTION
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99 RECIPE INDEX

Why you can trust
EDITORIAL TEAM
Managing Editor Jenny de Montalk
[email protected]
Consulting Dietitians Jess Burvill
APD, B Nutr Diet (Hons)
Healthy Food Guide (HFG) We give unbiased opinions
Jess Moulds NZRD, BSc Hum Nutr, magazine is your complete and are not affiliated with
M Nutr Diet, Sports Nutritionist guide to healthy eating. any food manufacturers. All
Nutritionist Kathleen Alleaume Our recipes use easy-to-find, branded food in HFG has been
M Nutr, BAppSc (Ex&SpSc) affordable ingredients. Cook approved by our dietitians.
Art Director Jeannel Cunanan with HFG and you’ll always Advertisers cannot influence
Sub Editor Ingrid Green enjoy a nutritious meal. editorial content.
Brand Innovations Manager
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Digital Content Manager
Donnay Torr
Contributors
Niki Bezzant, Jo Bridgford, You can trust our advice. All our Dietitians review all our
Megan Cameron-Lee, Dixie Elliott, health information is supported articles so they’re always
Chrissy Freer, Nick Fuller for The by solid scientific evidence, accurate with up-to-date
Conversation, Clare Maguire, James Moffatt, not media fanfare. We smooth information. A full list
Jess Moulds, Jeremy Simons, Sarah Swain, out any confusion caused of references is also
Jenn Tolhurst, Jenny Woodberry. by ‘pseudoscientists’. available on request.
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The University of Sydney; Dr Janet Franklin, Senior Clinical Dietitian at
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Managing Director Arek Widawski
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Note: The advisory-board members do not necessarily review every article in Healthy Food Guide
magazine and make no warranty as to the scientific accuracy of the magazine. Healthy Life Media
Pty Ltd and the Editorial Advisory Board do not necessarily endorse advertised products.
6 healthyfood.com
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Ask the expert…
Jess Burvill
I have polycystic ovary syndrome and my doctor says
keeping my weight managed may help ease symptoms.
Do you have any advice for keeping weight in check with
PCOS? Do I just follow normal weight-loss advice? Sian, TAS
&A Polycystic ovary syndrome (PCOS) is a common hormonal

condition in women that can affect hormones, the menstrual
cycle, body weight, fertility and even physical appearance.
Many people with PCOS experience insulin resistance, where the
body becomes less sensitive to insulin, leading to increased insulin
production. This excess insulin can stimulate the ovaries to produce
more male hormones, contributing to PCOS symptoms.
Effective management of PCOS often involves weight control, as
excess weight can exacerbate symptoms and increase the likelihood of
developing type 2 diabetes. A well-tailored diet and lifestyle changes can
greatly enhance hormone balance and insulin sensitivity. While there’s
no one-size-fits-all diet for PCOS, to support your PCOS and weight loss
goals without experiencing constant hunger, ensure your meals are well
balanced and rich in fibre. They’ll ideally contain slow-release, wholegrain
carbohydrates such as brown rice, quinoa, wholemeal pasta or grainy
bread; lean protein sources such as eggs, fish, chicken, meat, tofu,
legumes and beans; plenty of non-starchy veg; and be accompanied by
healthy fats like avocado, nuts, seeds and extra-virgin olive oil.
Please note that Healthy Food Guide can only provide general advice,
and always recommend you speak to your doctor or healthcare provider
for personalised treatment or advice.
Jess Burvill is an Accredited Practising Dietitian

➜ who is passionate about sharing evidence-based
Send your nutrition advice to help people make healthier
questions to editor@ food choices. You can connect with Jess on
healthyfood.com Instagram at @dailyservenutrition.
Photography: iStock.
to be answered by
our expert. Use the
subject line:
‘Ask the expert’

what's new
newsbites
STAY UP TO DATE WITH THE LATEST IN HEALTH NEWS AND PRACTICAL LIVING TIPS.
Happiness
cycle
People who cycle or walk to
work may have lower risk of
poor health than those who
don’t commute in active ways,
according to UK research.
While health benefits were
observed for both walking
and cycling, the strongest
health benefits were seen
for cyclists, whose risk
of premature death from
any cause was 47 per cent
lower than non-active
commuters. Walking to
work was also linked to lower
risk of being prescribed
drugs to treat cardiovascular
disease and mental health
issues. BMJ Public Health
JUICE TO THE RESCUE

The evidence shows people who drink cranberry juice are
54 per cent less likely to develop urinary tract infections.
Australian researchers confirmed the effectiveness of cranberry juice
for UTIs after a network meta-analysis that amalgamated the results
of 20 studies worldwide. European Urology Focus
10 healthyfood.com
Keep it consistent
Irregular sleep was linked to type 2 diabetes
risk in a recent study. Researchers found that
individuals with the most variability in how
much they slept each night were 59 per cent
more likely to develop diabetes over a
7.5-year follow-up than those whose sleep
pattern was the most consistent. Diabetes Care.
A LITTLE
SPICY
A RECENT STUDY REVEALS THAT
WHILE 91 PER CENT OF NEW
Butter
ZEALANDERS LOVE TO COOK
WITH SPICES IN THE KITCHEN,
swap
MOST (87 PER CENT) SUFFER
FROM A CASE OF ‘SPICE-XIETY’ –
A FEAR OF VENTURING OUTSIDE
THEIR COMFORT ZONE WHEN
Swapping butter for plant-based oils COOKING WITH NEW FLAVOURS
like olive or avocado oil is one way to AT HOME, BECAUSE THEY
swap from saturated to unsaturated fats. AREN’T SURE WHICH ONES TO
Recent research found that diets high in USE, AND LACK CONFIDENCE
plant-based unsaturated fats instead of WHEN COOKING WITH LOTS OF
saturated animal fats were associated with
DIFFERENT SPICES, OR TRYING
a reduced rate of type 2 diabetes as well
NEW ONES. HelloFresh
as cardiovascular disease. Nature Medicine
Finding Your Ela!Ela!

People To Turkey
OCTOBER The Ultimate and Greece, a
journey home
READS Guide to
Friendship through food
By Alexandra By Ella Mittas
Hourigan and (Murdoch
Sally McMullen Books, $39.99)
(Allen & Unwin, Ella’s beautifully simple rustic
$34.99) Genuine friendships presentation sweeps you away
are vital to our well-being, but to the streets of Istanbul, Alacati
increasingly hard to come by in and Crete, with vivid descriptions
today’s digital-centered world. of the sights, smells and flavours.

This book aims to help you find The recipes are simple and the
the people who bring light to many vegie dishes in particular,
life’s heavy moments. are authentic and intriguing.

what's new
Don't
newsbites forget
Dad
"The six best doctors:
sunshine, water, rest,
air, exercise and diet!"
Wayne Fields, author
DADS AND OTHER CLOSE CONTACTS CONTRIBUTE

A BIG CHUNK TOWARDS BABY GUT HEALTH, A STUDY
FOUND. THE INTERNATIONAL RESEARCH TEAM SAID
ABOUT HALF THE BUGS FOUND IN BABIES’ TUMMIES
COULD BE TRACED BACK TO MUM, BUT OTHER
PEOPLE WHO HAVE CLOSE CONTACT WITH BABIES
COULD CONTRIBUTE TO THE REST. Cell Host & Microbe
HIT THE BAD FOR THE

PLANET,
SWITCH
The more time you spend glued
BAD FOR US
In more climate-change
woe, international
to the gogglebox , the less likely researchers reviewed
you are to age healthily, an almost 500 studies and
international study found. But there’s said that extreme
good news – swapping just one hour temperatures and
of TV time per day for walking or hurricanes were associated
standing – and in some cases even with more people ending
up in hospital or dying
sleeping - could make a difference,
from heart disease.
the authors said. JAMA Network Open JAMA Cardiology
12 healthyfood.com
Fab FRUITS
A Singapore longitudinal study
conducted, involving 13,738
participants from the large
population-based Singapore
Chinese Health, found
participants who consumed
higher quantities of fruits earlier
in life exhibited a reduced
likelihood of experiencing
depressive symptoms later in life.
The authors studied a total of 14
fruits most commonly consumed
in Singapore and found that
the consumption of most fruits,
including oranges, tangerines,
bananas, papayas, watermelons,
and apples, was associated with
reduced likelihood of
depression. J Nutr Health Aging
TIPS FOR
3
PLANT 1 2 3
BASED DIETS Variety Whole foods Iron-rich
WITH THE RIGHT KNOWLEDGE, Include a wide variety Choose natural, whole Include iron-rich
AND A LITTLE PLANNING, of plant foods in your plant foods over foods like spinach,
ADOPTING A BALANCED AND diet to keep meals processed options, lentils and fortified
NUTRITIOUS PLANT-BASED interesting, provide for a more nutrient- breakfast cereals,
DIET CAN ELEVATE YOUR nutrient diversity, and dense diet, containing and pair them with
HEALTH AND WELL-BEING. support a healthy gut less salt, sugar and vitamin C sources to
microbiome. artificial ingredients. help absorption.

Intelligent Eating
PROTEIN BREAD
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Visit us at
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WELL
eat for longevity | preventing muscle loss | meal prep like a master
Med diet does

it for the kids
We all know how good the
Mediterranean diet is for
us adults, but it seems it
may be beneficial for kids
too. An international team
of scientists reanalysed
data from nine previous
studies, which included
participants aged between
three and 18, and looked at
the benefits of sticking to a
Mediterranean-style diet for
heart health and cholesterol
levels. They said the Med
diet – which is high in vegies
and includes olive oil, and
low in red and processed
meat – was linked with lower
blood pressure and lower
levels of 'bad' cholesterol,
as well as increased levels
of 'good' cholesterol, and
that introducing kids to
Med-style diets could help
improve their health and set
them up for healthy adult
lives. JAMA Netw Open
Photo: iStock.

live well
Activate
It's never too late
to start a healthier
habit, but why not
do it today?
16 healthyfood.com
increase your
healthspan
Longevity is a hot topic The healthspan revolution
While modern medicine has greatly extended the
right now, but there's more human lifespan, the duration of relatively healthy
to it than just keeping old age hasn't always kept pace.
serious disease at bay. With average life expectancies of 84 and 82 years
respectively, Australians and New Zealanders face
Healthy Food Guide
challenges including increased rates of chronic
nutritionist Kathleen and often preventable conditions, such as obesity,
Alleaume looks at how to type 2 diabetes and cardiovascular disease, which
add life to your years. can play a significant role in reducing quality of life.
Many of us would like to increase our lifespan, but
just as important is our healthspan – the years we
A
s we look forward to longer live healthily. Luckily, there are plenty of things we
lives, we also need to can do to promote both.
consider how we can ensure
. Photography: iStock.
these extra years are spent in good Increasing healthspan as you age
health. The answer lies in the choices Many factors affect longevity, including genetics,
we make every day. By adopting lifestyle choices and access to healthcare.
smarter lifestyle habits today, we set In recent decades, significant progress has been
the scene for a healthier tomorrow. made in the treatment and prevention of major
age-related diseases including coronary heart
disease, type 2 diabetes, some types of cancer,
dementia and Alzheimer's disease.
But emerging research is exploring a different

live well
diet, the modern longevity diet

includes a variety of vegetables,
fruits, extra-virgin olive oil
and plant-based protein like
beans, chickpeas, unprocessed
grains, nuts and seeds. These
foods are high in fibre and
contain plant sterols that help
reduce cholesterol and limit
the absorption of carcinogens,
while being low in saturated
fat compared with meat. The
diet recommends seafood two
or three times a week, small
amounts of cheese and eggs,
and occasional meat and sweets.
Professor Fontana says this eating
pattern helps reduce oxidative
stress and chronic inflammation,
which are both linked to ageing
approach: instead of just managing these conditions, and disease.
scientists are investigating ways to prevent or drastically Additionally, moderate physical
slow down the ageing process itself. By prioritising habits activities like brisk walking or
that keep us vibrant and independent, we can ensure our cycling can lower the risk of
later years are richer and more active. chronic diseases such as diabetes
Leading international expert on healthy longevity and and high blood pressure, while
University of Sydney professor Luigi Fontana explains that brain-challenging activities and
poor diet, lack of physical activity and other unhealthy mindfulness practices improve
behaviours contribute to chronic disease, accelerating cognitive function, reduce stress
ageing and leading to premature death. His book The and enhance overall mental
Path to Longevity shows how nutrition, exercise, brain health. By incorporating these
training, mindfulness and other lifestyle interventions small changes in daily habits,
can lead to a long life free of disease. individuals can extend their
He writes about the modern longevity diet, a version lifespan and improve their quality
of the traditional Mediterranean diet linked to increased of life, remaining active and
longevity and reduced chronic disease. Like the Med healthy well into their later years.
18 healthyfood.com
live well
Biohacking to increase
healthspan
Biohacking is a term used to describe
individuals optimising their own
health and biology through diet,
supplementation, fitness and lifestyle
interventions. Biohacking can encompass
various practices, ranging from science-
backed to dubious, including intermittent
fasting, cold plunges, sleep tracking,
taking supplements, body modifications,
regular blood screening, using nootropics TASTY & HEALTHY?
(consumables thought to improve The Mediterranean
cognition), blue light exposure, DNA Diet has it all! Good
testing and tech gadgets like wearable eating doesn't have to
trackers and biomarker monitors. be boring or highly
While some biohacking practices are restrictive.
supported by scientific evidence (healthy
eating and regular sleep and physical
activity), others are still experimental or
lack rigorous research. It’s important to
approach biohacking with a critical eye
and consult with healthcare professionals
when considering new interventions.
It’s always a good idea to consult
qualified health professionals, such as
an accredited practicing dietitian, when
making any big diet or lifestyle changes.
To potentially extend your life, focus on
healthy lifestyle choices: eat a balanced
diet, engage in regular physical activity,
avoid smoking and excessive alcohol
consumption, manage stress and ensure
you get adequate sleep.
ENTER THE blue zones

The quality of Researchers have identified five blue zones –
regions where people tend to live longer than
our years matters average. Much research has been conducted
on the dietary and lifestyle habits within these
just as much areas, aiming to uncover the secrets behind
their residents' longevity. The blue zones are:
as the quantity Okinawa, Japan; Sardinia in Italy; Nicoya in Costa
Rica; Icaria, Greece; and a Seventh-day Adventist
community located in Loma Linda, California.

Eat mostly plants
Blue zone diets get 95
per cent of their energy
from plant foods. Studies
link high vegetable intake
to lower risk of heart
disease, type 2 diabetes
and some cancers.
Live like a blue zoner:
Make vegetables the
focus of each meal.
Keep lean
with vegetable-
rich dishes.
Tune into
your body
Japanese practise
‘hara hachi bu’ -
eating until
80 per cent full, eat in the
which helps maintain
a healthy weight. BLUE
ZONES!
Eat slowly and stop
when you feel about
80 per cent full.
Eat from
the sea
Coastal blue zones
benefit from omega-
3-rich fish, which
supports heart and
brain health.
Include oily fish

Add half a cup of legumes
such as kidney beans, lentils,
20 healthyfood.com
live well
Exercise is often referred

to as medicine because
it plays a crucial role in
enhancing overall health
and extending healthspan.
Regular physical activity
helps reduce risk of
chronic disease including
high blood pressure,
cholesterol and blood
sugar. A regular and varied
exercise routine promotes
longevity and improves
quality of life.
Lifestyle
as medicine BUILD STRENGTH
Perform resistance exercises for
TRY HIIT
Include short bursts of high-
major muscle groups at least intensity exercise a few times a
twice a week to help maintain week to boost cardiovascular
muscle mass and bone density. health and metabolic function.
FLEXIBILITY AND BALANCE CONNECT WITH PURPOSE

Practise yoga or stretching Strong community ties and a
exercises several times a week sense of purpose contribute to
to enhance mobility and prevent life quality and slow cognitive
injuries and falls. decline. Share meals with family
and friends and include older
loved ones in social gatherings.
SLEEP YOUR MIND CLEAR

INCORPORATE AEROBIC Sleep plays a crucial role in
EXERCISE ON MOST DAYS keeping your mind sharp
OF THE WEEK and lowering the risk of brain
Aim for at least 30 minutes of ageing. During sleep, your brain
moderate aerobic activity such gets a chance to clean up and
as brisk walking or cycling to repair itself, a process known
enhance cardiovascular health as autophagy. Aim for seven to
and stamina. nine hours each night.

live well
SIGNS OF
MUSCLE
LOSS
Rapid weight loss doesn’t just shrink fat, but muscle too. Here’s
how to keep your strength up and boost your metabolism.
W hen trying to lose weight, it’s natural

to want to see quick results. So when
the number on the scales drops
rapidly, it seems like we’re on the right track.
But, as with many things related to weight loss,
Why does muscle mass matter?
Muscle is an important factor in determining our
metabolic rate – how much energy we burn at rest.
This is determined by how much muscle and fat we
have. Muscle is more metabolically active than fat,
there’s a flip side – rapid weight loss can result in a meaning it burns more calories.
significant loss of muscle mass as well as fat. When we diet to lose weight, we create a calorie
So how can you tell if you’re losing too much deficit. Our bodies don’t get enough energy from
muscle, and what can you do to prevent it? food to meet our energy needs, so start breaking
down our fat and muscle tissue for fuel.
Decreased calorie-burning muscle mass slows our
metabolism and the rate at which we lose weight, and
impacts our ability to maintain our weight long term.
22 healthyfoodguide.com.au
Charles Perkins Centre
Research Program
Leader Nick Fuller for
The Conversation.
thecoversation.com
Photos: iStock.

live well
How to tell you're

losing too
much muscle
Unfortunately, measuring
any changes in muscle mass
2
YOU'RE FEELING
is not easy.
TIRED AND THINGS
The most accurate tool is an
1
FEEL MUCH MORE
enhanced form of X-ray called a YOU'RE LOSING MUCH
DIFFICULT
dual-energy X-ray absorptiometry MORE WEIGHT THAN
It sounds obvious, but
(DEXA) scan. The scan is primarily EXPECTED EACH WEEK
feeling tired, sluggish
used in medicine and research to Losing a lot of weight rapidly is
and finding it hard
capture data on weight, body fat, one of the early signs that your
to complete physical
muscle mass and bone density. diet is too extreme and you’re
activities, such as
But while DEXA is becoming losing too much muscle.
working out or doing
more readily available at Rapid weight loss (of more than
jobs around the house,
weight-loss clinics and gyms, one kilogram per week) results
is another strong
it’s not cheap. in greater muscle mass loss than
signal you’re losing
There are also many ‘smart’ slow weight loss.
muscle.
scales available for at-home Slow weight loss better
Research shows a
use that promise to provide an preserves muscle mass and often
decrease in muscle
accurate reading of our muscle has the added benefit of greater
mass may negatively
mass percentage. fat mass loss.
impact your body’s
However, the accuracy of One study compared people in
physical performance.
these scales is questionable. the obese weight category who
Researchers found the scales followed either a very low-calorie
tested massively over- or under- diet (500 calories per day) for five
estimated fat and muscle mass. weeks or a low-calorie diet (1250
3
Fortunately, there are three free calories per day) for 12 weeks. YOU’RE FEELING
but scientifically backed signs you While both groups lost similar MOODY
may be losing too much muscle amounts of weight, participants Mood swings and feeling
mass when you’re dieting. following the very low-calorie anxious, stressed or depressed
diet (500 calories per day) for may also be signs that you’re
five weeks lost significantly more losing muscle mass.
muscle mass. Research on muscle loss due
to ageing suggests low levels
of muscle mass can negatively
impact mental health and
mood. This seems to stem from
the relationship between low
muscle mass and proteins called
neurotrophins, which can
help to regulate mood and
feelings of well-being.
So how can you
during weight loss?
Fortunately, there are also three actions you can take to maintain muscle mass
when you’re following a calorie-restricted diet to lose weight.
Incorporate strength training But you don’t need to hit the gym. Exercises using
into your exercise plan body weight such as push-ups, pull-ups, planks and
While a broad exercise programme is important air (bodyweight) squats, are just as effective as lifting
to support overall weight loss, strength-building weights and using strength-building equipment.
exercises are a surefire way to help prevent the Encouragingly, moderate-volume resistance
loss of muscle mass. A meta-analysis of studies training (three sets of 10 repetitions for eight
of older people with obesity found resistance exercises) can be as effective as high-volume training
training was able to prevent almost 100 per cent of (five sets of 10 repetitions for eight exercises) for
muscle loss from calorie restriction. maintaining muscle when you’re following a
Relying on diet alone to lose weight will calorie-restricted diet.
reduce muscle along with body fat, slowing your
metabolism. So it’s essential to make sure you’ve
incorporated sufficient and appropriate exercise
into your weight-loss plan to hold onto your
muscle mass stores.

live well
Eat more protein across

all your meals
Foods high in protein play an essential role in
building and maintaining muscle mass, but research
also shows these foods help prevent muscle loss
when you’re following a calorie-restricted diet.
But this doesn’t mean just eating foods with protein.
Listen up!
Meals need to be balanced and include a source of
protein, wholegrain carbohydrate and healthy fat
to meet our dietary needs. For example, eggs on
wholegrain toast with avocado.
For more detail on
how much protein
you really need,
listen to the Healthy
Protein-rich meals Families with Healthy
can also help keep you Food Guide podcast
episode 4, available at
feeling full for longer healthyfood.com or on
your favourite podcast
platform.
loss plan down
When we change our diet to
lose weight, we take our body
out of its comfort zone and
trigger its survival response. It
How much
protein does
then counteracts weight loss,
triggering several physiological
responses to defend our body
food contain?
weight and ‘survive’ starvation. An average person consuming 9000kJ a day (read
Our body’s survival mechanisms the nutrition information p95 for different energy intakes)
want us to regain lost weight to needs at least 81g protein – that’s 15 per cent of energy
ensure we survive the next period from protein – each day.
of famine (dieting). Research shows You could be forgiven for thinking that if you buy a
that more than half of the weight 120g steak then that’s 120g, or thereabouts, of protein.
lost by participants is regained But no. Just like us, animal meats contain lots of water (even
within two years, and more than when cooked) and some fat (even the lean meats).
80 per cent of lost weight is This table gives you an idea of how much protein is actually
regained within five years. in different foods.
However, a slow, stepped
approach to weight loss prevents
SOURCE AMOUNT
our bodies from activating defence
mechanisms to defend our weight Scotch fillet steak, grilled (150g) 43g
when we try to lose weight.
Ultimately, losing weight long Chicken breast, grilled (107g ) 33g
term means making gradual
Tarakihi or white fish fillet, grilled (140g ) 33g
changes to your lifestyle to ensure
you form habits that last a lifetime. Low-fat milk, 1 glass (250ml) 11g
Poached eggs, 2 medium 11g
Cheese (40g ) 10g
Tofu (100g) 8g
Legumes, cooked, ½ cup 8g
Yoghurt, 150g pottle 7g
Peanut butter, 2 flat tablespoons 7g
Cooked pasta, 1 cup 7g
Multigrain bread, 2 slices 7g
Cooked white rice, 1 cup 3g
Natural muesli, ¼ cup 3g
Raw almonds, 12 3g
Boiled potato (114g ) 2g

Your EASY AT-HOME
building plan
Research shows
strength training at
least twice a week
is the most effective
way to protect and
preserve muscle mass.
These dynamic
exercises target
the body’s major
muscle groups — no
equipment required.
Inner-thigh lift
Lie on your right side with your head on your outstretched
arm, both legs straight. Bend your left knee and place your
left foot on the ground over and beside your right knee.
Slowly lift your right leg using your inner thigh muscle, rather
than swinging the leg up. Lower your leg but don’t let it
touch the ground. Repeat eight to 12 times, then lie on your
left side and lift your left leg eight to 12 times.
HFG TIP
To encourage healthy
muscle growth and
function, challenge yourself
Tricep dips when these exercises
Place your hands on the seat of a sturdy chair or bench become easier by doing the
behind you. Keeping your heels on the floor, bend your repetitions more slowly or
elbows as you lower your bottom towards the floor. Stop increasing the number
when your shoulders are level with your elbows. Raise of repetitions.
yourself up again, then repeat eight to 12 times.
Push-ups (floor or standing)
Start on your hands and feet (or knees) with hands
slightly wider than shoulder-width apart. Slowly
lower your torso to the ground, stopping when
your elbows are at 90 degrees. Push back up to the
starting position. Repeat eight to 12 times. For an
easier option, do push-ups standing up, with your
hands on a wall.
Squats
Stand with feet hip-width apart and hands on
waist. Bending your knees, lower your bottom
towards the ground while raising your arms
straight out in front. Work towards stopping when
your thighs are parallel to the ground and your
arms are level with your shoulders. Push through
your heels to return to the starting position.
Repeat eight to 12 times.

live well
Healthy
MEAL PREP
for beginners
Chef Jenny Woodberry shares
her top five meal prep tips for
beginners, to help take the
mystery out of meal planning.
W
hether you’re trying to stick to a
healthier eating pattern or you’re just
sick of grabbing a sandwich on the go, A little
meal prep can really help you to eat better, save
money and regain a little control over the foods planning can
you’re eating.
Although it might seem overwhelming at first save you
– especially when you see stacks of perfectly
prepared food on Instagram – meal prep is as
time and
simple as making a few packed lunches ahead of
time and discovering the art of batch-cooking.
money, and
I’ve put together my top five tips for beginners, even reduce
so you can get busy in the kitchen and cook up
some delicious meals for the week ahead! food waste!
30 healthyfood.com
Words: BJenny Woodberry. Photography: iStock.
OCTOBER 2024 HEALTHY FOOD GUIDE

31
Be organised
Allocate a few hours of the week to your meal
prep. Sunday afternoons, for example, are a
great time to get everything ready for a new
week and it means you’ll have one less thing to
think about when mealtimes roll around.
BEFORE YOU START COOKING, PREP YOUR

KITCHEN WITH A FEW SIMPLE ESSENTIALS.
Here, I’ve compiled my go-to list of tools and
containers to get you started:
➜ Foil/baking paper – I always have a roll of
either of these. They’re great space-savers if you
want to cook different foods on one tray.
➜ Large saucepan/stockpot – a big pan is your
best friend when it comes to batch-cooking. If
you’ve got the budget, a slow-cooker makes a
brilliant investment too.
➜ Scales – these aren’t necessary for everyone,
but if you’re looking to track your food or follow
more complex recipes, a set of scales will likely
come in handy.
➜ A sharp knife – honestly, a good knife will
revolutionise your cooking experience.
➜ Storage containers – make sure you’ve
got plenty of reusable storage containers to
store your prepped food in. Plastic may be
convenient, but for the sake of the planet, I
would recommend investing in bamboo or glass
dishes that you can reuse over and over again.
➜ A sharpie/labels – make sure to label your
containers so you know what’s inside! If you’re
freezing meals, it’s useful to record the date
they were made too.
Summary
Set aside a few hours each weekend and
arm yourself with the kitchen essentials for
batch cooking.
32 healthyfood.com
live well
Get inspired
NOW FOR THE FUN PART – WHAT TO COOK?
If you’re struggling with inspiration for what to
make, spend a little time researching recipes –
either online or in recipe books. A simple Google
search for ‘meal prep recipes’ or ‘batch cooking
recipes’ will yield lots of exciting results. Or check
out healthyfood.com recipes for lots of healthy
ideas, including "Cook once, meals for a week"
Be realistic and don’t overcomplicate things. You
want to find recipes that you know you will like and
will actually make. For example, if a recipe takes
longer than an hour to prepare, you’re much less
likely to give it a go and it might deter you from
prepping meals altogether.
Find some simple ideas for marinades and
flavours. A delicious and balanced meal can be
as simple as a marinated source of protein paired
with your favourite carbs and vegies. One of my
favourites is garlic and herb-marinated chicken,
served with spicy rice and green beans – it doesn’t
require a strict recipe, just a few staple ingredients.
Summary
Explore some recipes online and make a list
of the meals you’re going to make for the
week ahead.

live well
Go
shopping
ONCE YOU'VE DECIDED ON
THE MEALS YOU WANT TO
MAKE, WRITE YOURSELF A
SHOPPING LIST
I always break it down into four

groups – meat/fish (or vegetarian
equivalent), dairy, pantry and
Get prepped
groceries – so it’s easier to shop
when in the supermarket.
Make things super simple for
yourself and set up an online ONCE YOUR SHOPPING HAS
ARRIVED, IT’S TIME TO GET
account with a supermarket.
COOKING.
Most have a shopping list
functionality which you can then Organisation
use again, once you’re happy Begin by organising your
with your prepped meals. ingredients into groups – for
Don’t forget essentials like example: vegetables, herbs,
olive oil, salt and pepper and protein, dairy and carbohydrates.
try to add one or two new herbs You don’t want to tackle a jumbled
and spices to your repertoire pile of ingredients, so clear
each week. Once you have them, some space in your kitchen, get
you’ll use them again and again. organised and start prepping.
Marinating
Summary This stage isn’t essential but makes
Make an organised a massive difference to the flavour
shopping list and of your meal. Whether you’re using
remember the essentials. meat, tofu, haloumi or tempeh, they
all benefit greatly from some time
spent marinating in herbs, oils and
spices. The idea is to do this first so
that the flavours develop while you
prep the rest of your meal. If you’re
vegetarian, legume-based foods
34 healthyfood.com
(such as bean burgers or falafel) make
a great protein source too, that don’t
Store safely
IT’S REALLY IMPORTANT TO STORE
require marinating. YOUR FOOD SAFELY.
Time management Let your meals cool down properly before

Whether it’s boiling a pan for rice or you pop the lids on, to avoid food spoilage, and
chopping up sweet potatoes for roasting ensure everything is refrigerated within two hours
(try to opt for complex carbohydrates to of cooking. Leaving food out at room temperature
give you extra fibre and nutrition), always for longer than that isn’t safe.
start with the ingredients that will take Most foods can be stored for approximately
the longest to cook. This is most likely to three days in the fridge before they start to decline
be the carb-based element of the meal. in quality, so anything you’re going to eat after that
Leave the foods that take less time to should be frozen. Remember to take meals out
cook until last, like vegetables and salad. of the freezer to defrost in the fridge the night
You can prep these straight into your before you want to eat them.
containers while leaving space to dish up Finally, label your meals with the name of the
the rest of your meal. dish and the date it was made.
Summary Summary
Get your prep done in sections,
Make sure you store food safely in the
starting with the foods that take the
fridge or freezer and label everything for
longest to cook.
future reference.
And that’s it! There’s something so satisfying

about seeing all of your meals laid out for the
week ahead, and it really does save you a lot of
time. I hope this guide inspires you to give meal
prep a go yourself.

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PLUS EASY PROTEIN SWAPS FOR NON-VEGETARIANS
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Visit or scan the QR code

FRESH
salads for springtime | super single-serve tuna | home-baked goodness
Pizza pinwheels
(See recipe p77)
It's a celebration
Rain or shine, spring is a
great time for healthy
living. From Meat-free
Monday to Salad Sunday,
we're going lighter and
fresher, and looking
forward to all the colourful
new-season fruit and veg.
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 95 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 p95. gluten free dairy free diabetes friendly vegetarian
cook fresh
38 healthyfood.com
salads
Think spring, think salads – the freshest, crunchiest way
to your 5+ a day, and oh-so easy to throw together!
Falafel salad
Serves 4 Time to make 30 mins
vegetarian
Falafels 1 To make the falafels, in a small food processor,

1 small onion, quartered blitz the onion, garlic and parsley. Add the
1 clove garlic chickpeas, almonds, flour and ras el hanout, then
½ bunch fresh flat-leaf parsley blend until just combined. If mixture is too dry, add
400g can no-added-salt a little water. Season with ground black pepper.
chickpeas in water, drained Remove the mixture and knead on a clean board or
¼ cup almonds worksurface until well combined. Shape the mixture
1 tablespoon plain flour evenly into 12 small patties.
1 teaspoon ras el hanout 2 Heat the oil in a large non-stick frying pan and
spice mix set over a medium heat. Cook the falafels for
2 tablespoons extra-virgin 5-6 minutes each side until evenly browned.
olive oil (or canola oil) 3 Evenly spread beetroot hummus over one large
Recipe: Jenny De Montalk. Photographer: James Moffatt. Styling: Jenn Tolhurst. Food prep: Clare Maguire.
serving platter or divided over four plates. Scatter

Salad over salad leaves and arrange cucumber, snow
200g beetroot hummus peas, cherry tomatoes, radishes and red onion.
100g mixed rocket and Drizzle over dressing. Place falafel patties on top
watercress or baby spinach and dollop over tzatziki. Garnish with fresh mint
1 cucumber, thinly sliced leaves, pistachios and pomegranate arils, if desired.
1 cup snow peas, trimmed Serve with Lebanese bread on the side.
and thinly sliced
1 cup halved cherry tomatoes
4 small radishes, thinly sliced
½ red onion, thinly sliced
2 tablespoons balsamic
vinaigrette (½ olive oil,
½ balsamic vinegar)
4 tablespoons reduced-fat
tzatziki
Handful fresh mint leaves,
to garnish
2 tablespoons shelled, roughly
chopped pistachios, to HIGH
PROTEIN
garnish (optional)
PER SERVE
Pomegranate arils,
to garnish (optional) 2200kJ (530cal) Sugar 12.6g
Protein 18.7g Fibre 12g
1 large wholemeal Lebanese Total fat 27.6g Sodium 583mg
bread, toasted, roughly Sat fat 4g Iron 3mg
Carbs 43.3g Calcium 212mg
broken into pieces

Crispy noodle and chicken salad
dairy free diabetes friendly
750g Chinese cabbage, outer 1 In a large mixing bowl, place salad ingredients
leaves removed, trimmed and toss to combine.
4 spring onions, trimmed, thinly 2 To make dressing, place ingredients in a small
sliced diagonally bowl and stir to dissolve the sugar. Set aside.
4 stalks celery, trimmed, thinly 3 Add dressing just before serving. Gently toss.
sliced diagonally Divide among 4 bowls and serve, topped with
2 small red capsicums, extra coriander.
seeded, thinly sliced
100g packet crispy noodles Make it gluten free Use rice noodles instead
3 cups finely shredded skinless of egg noodles, and gluten-free tamari instead
cooked chicken of soy sauce.
½ cup roughly chopped
fresh coriander, plus
extra to garnish
½ cup roasted cashews
Dressing
¼ cup Chinese rice wine
1 tablespoon reduced-salt
soy sauce HIGH
PROTEIN
1 tablespoon caster sugar
PER SERVE
1 teaspoon sesame oil
2000kJ/480cal Sugar 14g
Protein 39g Fibre 7g
Total fat 20g Sodium 530mg
Sat fat 4.2g Calcium 106mg
Carbs 30g Iron 3.7mg
40 healthyfood.com
Recipe: Chrissy Freer. Photographer: James Moffatt. . Styling: Jenn Tolhurst. Food prep: Clare Maguire.
4 VEG
SERVES

cook fresh
41
cook fresh
42 healthyfood.com
HIGH
PROTEIN
Prawn and mango salad with sweet chilli dressing

dairy free
500g peeled raw prawns, 1 Preheat a barbecue hotplate or chargrill pan over
deveined, tails intact high heat. Lightly spray prawns with oil, then add to
1 cup edamame, steamed pan and cook for 1–2 minutes each side or until just
1 large mango, thinly sliced, pink and cooked through. Set aside.
or green mango, julienned 2 Meanwhile, in a large mixing bowl, place
Recipe: Jenny de Montalk. Photographer: James Moffatt. Styling: Jenn Tolhurst. Food prep: Clare Maguire.
200g snow peas, thinly sliced edamame, mango, snow peas and watercress,
1 bunch watercress, and toss gently to combine. In a small bowl, place
leaves picked lime juice, sweet chilli and fish sauces, ginger and
1 avocado, sliced coriander. Mix well to combine.
2 tablespoons sweet 3 Divide salad among four serving bowls. Top with
chilli sauce grilled prawns, then drizzle over dressing and serve
2 limes, 3 tablespoons juice with lime wedges. Top with chilli and mint if desired.
plus wedges, to serve
½ teaspoon fish sauce
1 teaspoon finely grated
fresh ginger
¼ cup roughly chopped
fresh coriander
1 long red chilli, seeded, finely
chopped, to garnish (optional)
½ cup fresh mint leaves,
to garnish
HIGH
PROTEIN
PER SERVE
Protein 37g Fibre 11.3g
Carbs 32.4g Iron 3.2mg

HIGH
CALCIUM
Herbed asparagus salad

Serves 4 (as a side) Time to make 20 mins
gluten free vegetarian
2 bunches thin asparagus, 1 In a shallow pan of boiling water, cook

woody ends removed asparagus for 4-5 minutes, until just tender.
1 lemon, juice and zest Drain well and set aside.
1 teaspoon honey 2 Meanwhile, in a small bowl, place lemon juice,
2 tablespoons extra-virgin honey and olive oil, and mix well.
olive oil 3 Arrange asparagus on a serving plate, sprinkle
½ cup chopped fresh mixed over herbs and red onion. Drizzle over dressing.
herbs (mint, oregano, Top with egg and season with salt and pepper.
dill and flat-leaf parsley Garnish with nuts, pecorino and lemon zest.
are good)
½ red onion, thinly sliced
4 eggs, hard-boiled, halved
½ cup roughly chopped,
toasted hazelnuts
Pinch salt
Cracked black pepper
100g pecorino cheese,
thinly shaved
HIGH
PROTEIN
PER SERVE
1550kJ/370cal Sugar 4.2g
Protein 17.5g Fibre 4.1g
Carbs 4.4g Iron 2.4mg
44 healthyfood.com
Recipe: Jenny de Montalk. Photographer: James Moffatt. Styling: Jenn Tolhurst. Food prep: Clare Maguire.

cook fresh
45
DIABETES
FRIENDLY
Cauli, capsicum and tofu stir-fry
vegetarian dairy free
Crispy tofu 1 Place crispy tofu ingredients in a lidded container

2 tablespoons cornflour and shake well to coat evenly.
1 teaspoon smoked paprika 2 Meanwhile, heat a splash of oil in a large non-stick
Pinch salt frypan over medium. Add tofu and cook, turning
½ teaspoon ground turmeric tofu pieces until golden and crisp (about 6 minutes).
300g tofu, drained, patted Remove from pan and set aside.
dry and cubed 3 In a small jug, whisk all the ingredients for the
sauce together, then set aside.
For the sauce 4 In a wok, heat canola oil over a high heat. Add the
1 teaspoon grated fresh ginger cauliflower and capsicum and stir-fry for 30
1 red chilli, deseeded seconds, then drizzle in 30ml cold water around the
and finely chopped edge of the wok to create steam and help cook the
1 teaspoon honey florets further. Keep stirring until any liquid
1 tablespoon hoisin sauce evaporates and the cauliflower is lightly charred.
1 teaspoon reduced-salt 5 Pour in the sauce and stir carefully to coat the
light soy sauce vegies. Bring to the boil and cook for about
¼ cup cold reduced-salt 4 minutes until the sauce is glossy and the
vegetable stock cauliflower is tender. Add the snow peas
1 tablespoon cornflour and cook for a further 30 seconds.
combined with 6 Serve stir-fry with cooked rice, garnished
2 tablespoons cold water with cashews and spring onion.
Vegies
1 tablespoon canola oil
1 head cauliflower, broken
into florets
1 red capsicum, deseeded
and sliced
1 cup snow peas, trimmed
50g toasted cashews,
to garnish
1 spring onion, finely sliced,
to garnish
2 cups cooked brown HIGH
PROTEIN
basmati rice
PER SERVE
46 healthyfood.com
cook fresh
tofu
There's no need for meat with this
protein-packed powerhouse on the menu!
Recips: Jenny de Montalk. Photography: Jeremy Simons.
Styling: Jenn Tolhurst. Food prep: Dixie Elliot.

Cook's tip
Economical and highly
versatile, tofu can replace
meat or chicken, eggs, fish
and dairy products, to create
dishes that can be vegan
if desired.
Recips: Jenny de Montalk. Photography: Jeremy Simons.

48 healthyfood.com
cook fresh
Scrambled tofu $AVER

1 tablespoon reduced-fat 1 In a nonstick frypan, melt spread over medium

spread heat. Add spices and cook, stirring, for about 30
1 teaspoon ground turmeric seconds or until fragrant.
1 teaspoon ground cumin 2 Add tofu and mash well into spices until fully
½ teaspoon smoked paprika combined. Season with salt and pepper. Cook,
300g tofu, drained and stirring, for 1 minute, then add tomatoes. Cook,
mashed with a fork stirring occasionally, for another couple of minutes
Pinch salt and cracked until tomatoes are softened and heated through.
black pepper 3 Garnish tofu with parsley and serve with toast.
4 tomatoes, diced
Handful fresh flat-leaf parsley,
roughly chopped
4 slices wholegrain toast,
to serve
PER SERVE

Tasty tofu burgers $AVER

vegetarian
300g firm tofu 1 Preheat oven to 150°C on fan grill. Cut tofu into 4
1 teaspoon sesame oil even-sized rectangles. Heat oil in a large non-stick
1 onion, finely sliced frying pan on a high heat. Add onion and fry for 2–3
2 tablespoons salt-reduced minutes. Combine soy sauce and honey in the pan
soy sauce before adding the tofu. Move the tofu around to
1 teaspoon honey coat in sauce and honey and fry for 2–3 minutes on
½ 450g can beetroot slices, each side until golden.
drained 2 Cut the burger buns in half and place both sides
4 grainy burger buns under the grill until golden. Meanwhile, in a large
4 cups finely sliced cabbage bowl combine the cabbage and carrot with the
3 carrots, grated yoghurt and lemon juice.
5 tablespoons low-fat 3 Place each piece of tofu on a burger bun with
plain yoghurt onions, beetroot slices and slaw. Serve with extra
1 lemon, juice slaw on the side.
HIGH
IRON
50 healthyfood.com
cook fresh
Cook’s tip
Make it gluten free
Check tofu and soy sauce
are gluten free, and use
gluten-free buns.
Recipe: Jess Moulds. Photography: Jeremy Simons. Styling: Jenn Tolhurst. Food prep: Dixie Elliot.
HIGH
PROTEIN
PER SERVE
1700kJ/403cal Sugars 18g
Sat fat 2g Calcium 300mg
Carbs 55g Iron 6mg

cook fresh
Cook’s tip
If you can’t find mirin,
use ½ teaspoon
sugar instead.
HIGH
PROTEIN
PER SERVE
52 healthyfood.com
Meal
for This sushi-style bowl's tangy tastes
and delightful textures make it both
refreshing and indulgent
Recipe: Niki Bezzant. Photographer: James Moffatt. Styling: Jenn Tolhurst. Food prep: Clare Maguire.
Marinated tuna and avocado bowl

diabetes friendly dairy free
90g fresh tuna (or other fish 1 In a bowl, toss tuna with soy sauce, mirin, oil
suitable for serving raw, such and sriracha to coat. In a pot or microwavable dish,
as kingfish), chopped into blanch or microwave edamame and broccolini.
bite-sized pieces Set aside to cool.
½ teaspoon reduced-salt 2 In a bowl, arrange all vegetables, tuna and rice.
soy sauce Garnish with any extra marinade and a little shichimi
1 teaspoon mirin (see cook’s tip) togarashi, if desired.
½ teaspoon sesame oil
½ teaspoon sriracha or other Make it gluten free Check soy sauce, mirin and
chilli sauce chilli sauce are gluten free.
¼ cup edamame
2 stalks broccolini, chopped
1 carrot, peeled in ribbons
2 tablespoons avocado
¼ cup cooked brown rice
Shichimi togarashi (to serve,
optional)

and
Colourful veg and satisfying whole grains keep
your meals fresh and interesting, plus provide
plenty of health-giving benefits for your body
Zucchini slice $AVER
Serves 4 Prep 15 mins Cook 40 mins

vegetarian diabetes friendly
6 eggs
¾ cup wholemeal plain flour
2 large zucchinis/courgettes, grated
2 large carrots, grated
½ cup corn kernels
½ cup peas
½ bunch chives, chopped
50g reduced-fat cheese, grated
Canola oil
1 Preheat oven to 180ºC/160ºC fan. Spray a 20cmx30cm

baking dish with oil and line with baking paper.
2 In a large bowl, beat the eggs and flour until smooth. PER SERVE
3 Add the zucchini, carrot, corn, peas and chives. 1400kJ/335cal Sugar 10g
Mix thoroughly to combine.
4 Pour mixture into prepared dish. Sprinkle with cheese. Sat fat 4g Calcium 198mg
5 Bake for 40 minutes until set and golden on top. Carb 32g Iron 3.2mg
54 healthyfood.com
cook fresh
Nutrition tip
Corn and carrots provide
folate, which supports
your immune system.
on Cancer Council's Healthy

Made Tasty website at
healthymadetasty.com.au

cook fresh
Nutrition tip
Cauliflower and pumpkin
provide vitamin C, which
helps you absorb
iron from foods.
HIGH
PROTEIN
PER SERVE
Carbs 40g Iron 4mg
Falafel and roasted veg
nourish bowl

½ head cauliflower, cut into pieces

500g butternut pumpkin, unpeeled, cut into 2cm pieces
1 large red onion, cut into thin wedges
Olive oil
Black pepper, ground
225g pre-made falafels
3 cups baby spinach leaves
¼ red cabbage, finely shredded
1 large carrot, coarsely shredded
¹⁄³ cup (80ml) honey mustard salad dressing
½ cup beetroot hummus
1 Preheat oven to 200°C. Line 2 baking trays with baking

paper. Arrange the cauliflower, pumpkin and onion on
the prepared trays. Lightly spray with olive oil and season
with pepper. Bake, turning halfway through, for 25
minutes, until vegetables are tender.
2 When the vegetables are nearly done, heat the falafels
following packet instructions.
3 Divide the spinach, cabbage and carrot among bowls
and drizzle with the dressing.
4 Divide roasted vegetables and falafels among bowls.
5 Dollop with hummus and serve.
Serving suggestion
Serve with wholemeal pita bread on the side.
Variations
Make it gluten free Make sure falafels, dressing and
hummus are all gluten free.
4 VEG Make it dairy free Use dairy-free hummus.
SERVES!

Vegetable curry $AVER

½ tablespoon sunflower oil

1 onion, peeled and diced
1 tablespoon traditional curry powder
1 medium sweet potato/kumara, peeled and diced
425g can no-added-salt chickpeas, drained
270ml can light coconut milk
1 cup water
1 cup broccoli florets
1 Heat oil in a large saucepan over medium-high heat.

Add the onion and cook until softened. Add curry powder
and cook, stirring, for 1 minute.
2 Add the sweet potatoes, chickpeas and coconut milk.
Stir to combine and cook for 10 minutes.
3 Add the broccoli and cook for a further 5 minutes
or until tender. Serve with rice and garnish with
coriander if desired.
Make it gluten free Use a gluten-free curry powder
PER SERVE
cook fresh
Nutrition tip
One serve of this recipe is an excellent source
of fibre. Eating a diet high in fibre can help
reduce your risk of bowel cancer.
LOW
SODIUM

cook fresh
PLANT
POWERED
PER SERVE
1250kJ/300kJ Sugar 12.6g
cook fresh
Fried rice $AVER

1 cup long-grain rice

Olive or canola oil
2 eggs, beaten
1 onion, diced
1 red or green capsicum, seeded and diced
1 large carrot, diced
2 cups cabbage, shredded
1 cup green peas, fresh, canned or frozen
1 cup sweetcorn kernels, fresh, canned or frozen
1 cup mung bean sprouts (optional)
2 spring onions, chopped
1 teaspoon sesame oil
3 tablespoon reduced-salt soy sauce
1 tablespoon vegetarian oyster sauce or hoisin sauce
1 Cook rice following packet directions, drain and cool

completely. Tip: you can cool the rice faster by spreading
it on a baking tray and placing in the fridge or freezer.
2 Lightly spray a non-stick pan with oil and heat over
medium heat. Add eggs to make a thin omelette and
cook until set. Transfer to a plate, slice thinly and set aside.
3 Lightly spray the same pan and cook onion until
golden. Add capsicum, carrot, cabbage, peas, corn, bean
shoots (if using) and spring onions. Cook for several
minutes, stirring or tossing often.
Nutrition tip
4 Add rice, sesame oil and sauces. Stir well to combine.
5 Fold in sliced omelette and serve.
You can use brown rice for a
fibre boost. Fibre helps keep Serving suggestion
you full for longer. Add some leftover cooked chicken.

Cook’s tip
Try adding chopped
herbs, grated cheese,
salsa or chilli sauce to
really rev these up.
Recipe: Niki Bezzant. Photography: Jeremy Simons. Styling: Jenn Tolhurst. Food prep: Dixie Elliot.
HIGH
PROTEIN
PER SERVE
Carbs 40g Iron 4mg
62 healthyfood.com
pm you’ll need…
panic! Spring weather, longer days

FLOUR TORTILLAS
and super-quick & fresh
dinners. We're here for it!
20
mins
REDUCED-SALT DICED TOMATOES
MONDAY
Crispy fish tacos $AVER
Serves 4
4 light flour tortillas 1 Preheat oven to 180°C. Lightly

400g can reduced-salt spray 4 small pie tins with oil. CHILLI BEANS
diced tomatoes Place a warmed tortilla in each
400g can chilli beans, tin to mould into cases. Spray
medium spice with a little oil and cook for
1 teaspoon Mexican seasoning 5 minutes in the oven.
2 x 185g cans tuna in spring 2 In a non-stick pan, place
water, drained canned tomatoes, chilli beans
4 cups salad such as lettuce, and spice mix. Bring to a simmer. TUNA IN SPRING WATER
tomatoes, cucumber Add tuna and mix through.
4 teaspoons reduced-fat sour 3 Spoon tuna mixture into warm
cream (optional) tortilla shells. Top with salad and
sour cream, if using.
SALAD
plus
+ mexican seasoning
+ tomatoes, cucumber
+ reduced-fat sour cream

cook fresh
you’ll need…
30
mins
CHICKEN MINCE
TUESDAY
Chicken spaghetti bolognese
Serves 4
dairy free
NO-ADDED SALT TOMATO PURÉE 1 tablespoon olive oil 1 Heat oil in a frying pan over
1 onion, finely chopped medium heat. Add onion, carrot,
1 small carrot, grated celery and garlic and cook,
2 sticks celery, finely sliced stirring often, for 8 minutes or
2 cloves garlic, crushed until vegetables are tender. Add
400g chicken mince chicken mince and cook, stirring,
410g can no-added salt tomato for 8-10 minutes until browned.
purée or tomato pasta sauce 2 Add tomato purée, basil,
FLAT-LEAF PARSLEY 1 teaspoon dried basil thyme and half the parsley. Stir
1 teaspoon dried thyme until well combined and mixture
1 cup flat-leaf parsley, comes to the boil. Reduce heat
roughly chopped and simmer for 15 minutes.
400g dried spaghetti 3 Meanwhile, cook pasta in a
120g mixed salad leaves, large pan of boiling water
SPAGHETTI
Recipe: Dixie Elliot. Photography: Jeremy Simons.
to serve according to packet directions.

Balsamic vinaigrette made
Serve pasta topped with

with 2 teaspoons olive oil and bolognese and remaining
2 teaspoons balsamic vinegar parsley, with salad and dressing
on the side.
GARLIC
+ olive oil, onion

+ carrot, celery
+ mixed salad leaves
+ dried basil, dried thyme
+ balsamic vinegar
64 healthyfood.com
Cook’s tip
Want to boost the veg in
your bolognese? Add some
sliced mushrooms or grated
zucchini once you've
browned the chicken.
HIGH
PROTEIN
PER SERVE
Total Fat 18g Sodium 400g
Sat Fat 4g Calcium 138g
Carbs 83g Iron 4.6g

66
healthyfood.com
of hokkien noodles.
Nutrition tip
Make it low FODMAP:
Use rice noodles instead
Recipe: Megan Cameron-Lee. Photography: Jeremy Simons.

cook fresh
you’ll need …
15
mins
WEDNESDAY
HOISIN SAUCE Asian chicken noodle salad

Serves 4
dairy free diabetes friendly
¼ cup hoisin sauce 1 In a small bowl, combine

1-2 teaspoons chilli paste hoisin sauce and chilli. Set aside.
or chilli flakes 2 Meanwhile, cook the noodles
400g shelf-fresh according to packet directions.
hokkien noodles Drain, rinse under cold water to
HOKKIEN NOODLES 2 cups cooked chicken cool, drain again and set aside.
breast, shredded 3 In a large bowl, place chicken,
3 medium carrots, grated carrots, capsicums, half the
or finely sliced noodles and half the spring
2 medium red capsicums, onions with the hoisin-chilli
finely sliced dressing. Toss to combine.
COOKED CHICKEN BREAST 2 medium green capsicums, 4 Divide remaining noodles
finely sliced among 4 serving bowls and top
4 spring onions, green with chicken noodle salad.
part only, finely sliced Garnish with peanuts and
¼ cup roasted, unsalted remaining sliced spring onions
peanuts, roughly chopped and serve.
GREEN CAPSICUMS
HIGH
PROTEIN
PEANUTS
plus PER SERVE
+ chilli paste or flakes
+ carrots, red capsicums Protein 29g Fibre 8.3g
+ spring onions Total fat 12g Sodium 414mg

cook fresh
20
mins
you’ll need …
THURSDAY
Italian sausage and
mixed bean salad
COUSCOUS Serves 4
dairy free
1 cup couscous 1 In a large bowl, place

1 cup hot liquid couscous and hot stock.
reduced-salt stock Cover and set aside.
4 lean Italian sausages, 2 Spray a pan with oil and set
sliced into 2cm slices over medium-high heat. Cook
LEAN ITALIAN SAUSAGES 4 large red or green sausage pieces for 1 minute.
capsicums, sliced into Add capsicums and stir–fry for 5
8 pieces more minutes or until tender.
2 cups green beans, Meanwhile, microwave green
trimmed, halved beans for 2 minutes then add to
400g can butter beans, pan. Stir-fry for 5 minutes.
drained, rinsed 3 Fluff couscous with a fork.
4 cups salad greens Combine couscous, green
2 tablespoons low-fat beans, sausage mixture, butter
BUTTER BEANS balsamic dressing beans, salad greens and
dressing. Mix well then serve.
Serving suggestion Garnish

with roughly chopped walnuts.
Make it gluten free Use brown

GREEN BEANS
rice instead of couscous and use
Recipe: Niki Bezzant. Photography: Jeremy Simons.
gluten-free stock and sausages.

Check dressing is gluten free.
RED OR GREEN CAPSICUMS

plus
+ reduced-salt stock
+ salad greens
+ low-fat balsamic dressing
68 healthyfood.com
DAIRY
HIGH
FREE
PROTEIN
PER SERVE
Carbs 58g Iron 3mg

HIGH
FIBRE
Recipe: Sarah Swain. Photography: Jeremy Simons.

PER SERVE
Carbs 55g Iron 9mg
70 healthyfood.com
30
mins
you’ll need…
CURRY POWDER
FRIDAY
Red lentil dahl with

cauliflower and pumpkin $AVER
Serves 4
dairy free vegetarian CHOPPED TOMATOES WITH GARLIC
1 onion, finely chopped 1 Spray a non-stick pan with oil

4 teaspoons curry powder and cook onion until softened.
4 cups cauliflower and Add curry powder and cook for
pumpkin, florets and cubes a few minutes more.
400g can chopped tomatoes 2 Add cauliflower, pumpkin and
with garlic a little more oil spray. Toss to
1 cup liquid reduced-salt coat with curry powder. Add
vegetable or chicken stock tomatoes with stock and
plus 3 cups water chutney. Bring to the boil and REDUCED-SALT STOCK
5 teaspoons mango chutney simmer for 10 minutes.
300g dried red lentils 3 Add lentils and simmer for
4 tablespoons fresh coriander 15 minutes. Stir through the
coriander and serve.
Serving suggestion
Serve with a dollop of yoghurt,
DRIED RED LENTILS
with a warmed wholemeal roti
on the side.
Make it gluten free Check curry

powder and mango chutney are
both gluten free, and use
gluten-free stock.
MANGO CHUTNEY
plus
+ onion, coriander
+ cauliflower, pumpkin

Carrot cake
(See recipe overleaf)
PER SERVE
1010kJ /242cal Sugars 21g
Protein 4g Fibre 2g
Carbs 30g Iron 1mg
72 healthyfood.com
Recipe: Niki Bezzant. Photographer: James Moffatt . Styling: Jenn Tolhurst. Food prep: Clare Maguire.
cook fresh
Lunchbox, after school – or whenever the

munchies strike – a home-baked snack is
sure to hit the spot every time!

cook fresh
Peanut butter
flapjacks
PER SERVE
942kJ /225cal Sugars 14.2g
Protein 6.4g Fibre 3.8g
Total fat 7.6g Sodium 79mg
Recipe: Georgia Rickard and Jenny De Montalk. Photographer: James Moffatt. . Styling: Jenn Tolhurst. Food prep: Clare Maguire.

Pizza pinwheels

75
Carrot cake
Serves 16
Prep 20 mins Cook 1 hr
vegetarian
1 cup raisins or sultanas

1 orange, zest and juice, plus extra zest to garnish
1 cup wholemeal flour
1 cup self-raising flour
1 teaspoon baking soda
1 teaspoon ground cinnamon
1½ teaspoons baking powder
1 teaspoon mixed spice
2 eggs, separated
1 cup dark brown sugar
½ cup canola oil
2 cups grated carrots
1 small or ½ medium-sized ripe banana, mashed
Icing
150g reduced-fat cream cheese
150g reduced-fat sour cream
4 tablespoons icing sugar
2 tablespoons orange juice
1 Preheat oven to 160ºC. Spray a 24cm square cake tin

with oil. In a small bowl place raisins with orange zest
and juice. Set aside while preparing cake mixture.
2 In a bowl place flours, baking soda, cinnamon,
1 teaspoon baking powder and mixed spice.
3 In a large mixing bowl whisk the egg yolks until
pale and creamy. Whisk in the sugar and then the oil,
half at a time. Fold in the dry ingredients half at a time.
The mixture will be quite dry.
4 Fold in carrots, banana, raisins and juice, half at a time.
In another bowl whisk egg whites until soft peaks form.
5 Carefully fold the egg whites into carrot mix with the
remaining baking powder. Spoon into prepared tin and
bake for 45 minutes to 1 hour or until firm to touch.
6 To make icing, mix cheese, sour cream, icing sugar
and orange juice together until smooth. Spread over
cooled cake. Cut into squares and top with orange zest.
76 healthyfood.com
cook fresh
Peanut butter Pizza pinwheels 3 Heat rice bran oil in a large

flapjacks frying pan over medium. Add
Makes 8 serves garlic and cook for 2 minutes
Serves 15 Prep 45 mins Cook 15 mins before adding mushrooms. Cook
Prep 10 mins Cook 22 mins vegetarian until tender. Add spinach,
dairy free vegetarian passata and chopped tomatoes.
Pinwheel dough Cook for 5–10 minutes to reduce
1 cup pitted dates 1 tablespoon dried yeast slightly. Stir through basil, if
¾ teaspoon baking soda 1 teaspoon sugar using, season with a little salt and
²⁄³ cup no-added-sugar peanut 1 cup plain flour pepper, remove from heat and
butter (or other nut or seed 2 cups wholemeal flour leave to cool.
butter such as tahini) ½ teaspoon salt 4 On a floured surface, place
2 egg whites 1 tablespoon oil dough and punch down to
¹⁄³ cup plus 1 tablespoon 1½ cups grated deflate. Divide dough into two
agave syrup mozzarella cheese equal pieces and dust with flour,
1 cup rolled oats then roll out to two large
Recipe: Jo Bridgford. Photographer: James Moffatt.. Styling: Jenn Tolhurst. Food prep: Clare Maguire.
2 cups quick oats Filling rectangles (about 25cm x 30cm).

1 tablespoon rice bran oil 5 Using a ladle, spoon filling
1 In a heatproof bowl place the 2 cloves garlic, peeled and over dough, then sprinkle one
dates with the baking soda, then chopped cup of cheese over the top. Roll
pour over 1 cup boiling water. 1 cup button mushrooms, sliced up the long edge of each piece
Set aside to soak for 10 minutes, ½ cup baby spinach of dough into pinwheel. Using a
then drain well. 1 cup tomato passata sharp knife, cut each log at
2 Meanwhile, preheat the oven 400g can no-added salt 2.5cm intervals into 12 equal
to 180°C/160°C fan and line a chopped tomatoes pieces and lay on their sides on
20x30cm tin with baking paper. Handful fresh basil, chopped oven tray. Sprinkle with extra
3 In a food processor, whiz the (optional) cheese and place in oven.
drained dates, peanut butter, Cook for 12–15 minutes until
egg whites and agave syrup until 1 Preheat oven to 225°C and line cheese is golden.
quite smooth. Transfer to a large an oven tray with baking paper.
bowl and stir through all the oats 2 In a large mixing bowl, place
until they’re well coated. yeast, sugar and 1 cup tepid
4 Press the mixture evenly into water. Leave for 5 minutes or
the prepared tin, using a metal until frothy. Add flours, salt and
spoon dipped in water to oil and mix using your hands to
smooth the surface. Bake for form a sticky dough. On a HIGH
PROTEIN
20–22 minutes until golden. floured surface, knead until
PER SERVE (3 PINWHEELS)
Cut into 15 squares, then leave dough is smooth. In a lightly
to cool in the tin for 10 minutes. oiled bowl, place dough, cover 1300kJ/310cal Sugars 4g
Protein 13g Dietary fibre 6g
Transfer to a rack and allow to and leave in a warm place to rise Total fat 11g Sodium 355mg
cool completely. for 30 minutes. Sat fat 4.3g Calcium 190mg
Carbs 36g Iron 2mg

Shopping for
RELIABLE,
HEALTHY BRANDS?
LOOK FOR THIS LOGO
AWARDS
WINNER
★
2024
INDEPENDENTLY JUDGED
BY DIETITIANS FOR NUTRITION &
GOOD TASTE!
EASY
mango magic | healthy food guide awards | your low-kJ lunch gets an upgrade
TREND ALERT
Go lightly – try
a white tea ...
White tea, one of the most
delicate tea varieties, has a
rich history dating back to
ancient China. Harvested
from the same plant as black
and green tea, white tea
leaves are picked before
they fully open and are
quickly dried, preserving
their natural qualities.
This minimal processing
results in a tea packed with
antioxidants and renowned
for boosting immunity,
promoting healthy skin and
aiding weight management.
With subtle floral flavours
and a hint of sweetness,
white tea is a soothing and
healthy beverage. It has a
low caffeine content, making
it perfect for enjoying at any
time of the day.

shop easy
shopp ng news
Our dietitian scours the shelves to find
EAT the tastiest healthy foods in-store now.
FRESH
Mango magic
Nothing says summer like a
MANGO juicy mango. Hailed as the
‘king of fruits’, owing to its
irresistible sweetness and
myriad health benefits, mango
is packed with phytochemicals,
vitamins and minerals.
ANTIOXIDANT ACTION
Mangoes are a rich source
of beta-carotene, a potent
antioxidant that defends against
disease and helps combat ageing
by supporting the growth and
repair of cells, tissue and skin.
WELLNESS GUARDIAN
A single mango packs almost
twice your daily vitamin C
requirements to support a
healthy immune system and
protect the body from infection.
Photography: iStock. Recipes: Healthyfoodguide.com
PRENATAL PRO DIGESTIVE HEALTH
Mangoes are rich in Mangoes are rich in gut-friendly
folate, an essential fibre and contain amylases,
nutrient for expectant digestive enzymes that break
mums to help prevent down carbohydrates into sugars
neural tube defects. for better absorption.
SUMMER VIBES
Juicy mangoes bring tropical
flavours to a variety of dishes and
drinks. Enjoy them as a healthy
snack on their own or add them
to salads, salsas, smoothies,
desserts and cocktails.
80 healthyfood.com
HFG DIETITIAN APPROVED
Shelf watch
Dietitian developed
Heartful Flavours Thai Green
3
Curry is a healthy meal base free
from added salt and sugar.
ways with
Per 6.25g serving: 93kJ (22cal),
1.5g protein, 0.4g fat, 0.1g sat fat,
MANGO!
2.3g carbs, 0.9g sugar, 1.6g fibre,
7mg sodium.
Lighten up!
Eat Lean Cheese is lactose free,
high protein and low in sat fat.
Per 100g: 179kJ (43cal), 9.2g
protein, 0.8g fat, 0.3g sat fat, 0.1g
TOFU AND carbs, 0.1g sugar, 200mg sodium.
SWEET POTATO FRITTERS Versatile vegies

WITH MANGO SALSA Helpful Harvest Dehydrated
Veggie Mix is the easy way to
add vegies to your meals.
Per 10g serving: 131kJ (31cal),
2.9g protein, 0.3g fat, 0g sat fat,
2.5g carbs, 2g sugar, 2.6g fibre,
7mg sodium
Bone booster
Plantwell High Protein Bone &
Gut Soy Milk is rich in calcium,
GRILLED PRAWN AND
vitamin D and prebiotic fibres.
MANGO SALAD WITH Per 250ml serving: 675kJ (161cal),
CHILLI LIME DRESSING 10.2g protein, 7.9g fat, <1g sat fat,
10.3g carbs, 1.8g sugar, 4.4g fibre,
127mg sodium, 500mg calcium,
5ug vitamin D.
Freezer friend
Birds Eye Seasoned Sides
Farmhouse is a convenient, tasty
way to hit your 5-a-day target.
Per 150g serving: 406kJ (97cal), 2.6g
carbs, 7.8g sugar, 4.5g fibre, 434mg
MANGO, PASSIONFRUIT
sodium.
AND COCONUT
‘NICE CREAM’
Perfectly ripe
Avo Fresh Smashed Avo – ready
to scoop or spread every time.
Per 16g serving: 147kJ (35cal), 0.3g
carbs, 0.3g sugar, 0.3mg sodium.

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AWARDS AUSTRALIA
★
2024
The annual Healthy Food Guide Awards are back! We judged

food products across 80+ categories, and bring you some of our picks.
W
ith new and exciting food We’ve analysed hundreds of products and
products hitting supermarket picked a winner for each category based on:
shelves almost weekly, we’re Nutrition profile – they meet Healthy Food
constantly spoiled for choice. Guide’s strict nutritional criteria.
All the bright and bold packaging Value for money – not always the cheapest,
covered in ticks and health claims may look but the best nutritional value for your buck.
attractive, but what do they all mean? Innovation – products that make it easier
And how do you choose not just what’s for you to prepare and enjoy nutritious
healthy, but also what tastes good? family meals and snacks.
MEET THE JUDGES
Jess Burvill Kathleen Alleaume Jess Moulds

Accredited practising dietitian Nutritionist, exercise NZ registered dietitian
specialising in sharing physiologist and founder working with individuals,
evidence-based advice to of The Right Balance. businesses, schools and
promote healthier choices. athlete groups.
82 healthyfood.com
❋ SPECIAL DIET AWARDS 2024 ❋ SPECIAL DIET AWARDS 2024 ❋ SPOT THE
LOGO!
Look out for these award
badges in supermarkets.
Winners and finalists in
the 2024 Healthy Food
Guide Awards have the
Pantry option of including our

logo on their product
packaging, so you can
spot them easily.
Best
WHITE
BREAD
Best SANDWICH
THINS AWARDS
WINNER
★
2024
Wonder
5 Star Soft
White 3X Fibre AWARDS
High fibre, Tip Top Bakery Sandwich FINAL IST
★
affordable, Thins Soft Wholemeal 2024
family friendly Whole grains, source of fibre
Best Best PIZZA BASE Best BREAD

OATS
Woolworths
50% Lower
Macro Carb Pizza
Australian Bases
5 Grains Made with
Porridge whole grains,
A balanced blend very high in
of wholegrain fibre, source
goodness of protein
Best Best BREAD ROLL

DRESSING
Mazzetti
Organic Apple
Cider Vinegar Wonder 5 Star Soft
Naturally fermented Baker’s Delight Cape Seed Roll Multigrain +Prebiotic
and perfect for Good mix of whole grains, high fibre Prebiotic fibre to support gut health.
dressing salads for a satisfying lunch Affordable, family friendly

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❋ HFG AWARDS 2024 ❋ HFG AWARDS 2024 ❋ HFG AWARDS 2024 ❋ HFG AWARDS 2024 ❋ HFG AWARDS 2024 ❋
Best Best Best MILK

RECIPE PANCAKE NON-DAIRY
BASE MIX
Heartful
Flavours Thai
Green Curry Lakanto
Dietitian- Low Carb
developed Pancake Mix
meal base low Lower-sugar option
in sodium and with 8g of protein
no added sugar in every serve
Best Best KID’S CEREAL

CANNED
VEGETABLE
Woolworths
Mexican
Style 3 Bean
Mix No
Added Salt
High fibre, low Plantwell High Protein
sodium, mix Weet-Bix Little Kids Essentials Bone & Gut Soy Milk
of three healthy Great value for money and nutritious, Enriched with calcium, protein,
legumes with a mix of vitamins and minerals vitamin D and probiotic fibre
Best CEREAL Best Best HIGH-

BREAD PROTEIN BREAD
MIX
Weet-Bix
1.2kg Big Laucke Bread
Family Pack Mix Multigrain
Good source A wholesome
of whole grains, multigrain and
low sugar, great seed bread mix,
value for money, packed with flavour
family friendly and nutrition
Best Best GRANOLA

SWEETENER
Freedom
Crafted
Blends
Lakanto Blueberry
Golden Granola A
Monkfruit tasty and high-
Sweetener fibre blend of
Herman Brot
Aftertaste gluten-free
Complete Protein Bread
Satisfying fibre and protein
doesn’t linger grains and seeds
84 healthyfood.com
It’s fantastic to see

Snacks a growing variety
of healthy
Best CRISPBREAD Best SNACK convenience meals
BAR: LOW KJ and snacks
available
Vita Weat Pumpkin Seed Best CRACKER

& Grains Source of fibre, versatile,
mix of whole grains
Best CHIP
Sunsol Thins Dark
Chocolate, Almond & Olina’s Simply Seed Crackers
Sea Salt A portion-controlled treat Original Made from 85 per cent seeds
Best CORN OR Best SAVOURY

RICE-BASED SNACK
SNACK
Woolworths
Tuna &
Crackers
Snack Pack
Calbee Harvest Snaps Sweet Chilli
Baked Pea Crisps Chilli A balanced and
Higher in fibre and lower in satisfying snack to
sodium than regular chips stave off hunger
Best LUNCHBOX Best

SNACK
NUTS
Macro
Qukes Baby Natural
Cucumbers Mixed Nuts
Perfect size for Five different
maintaining raw nuts for
freshness Corn Thins Multigrain a tasty and
in lunchboxes High in fibre, low sodium nutritious snack

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Best YOGHURT:
Chiller DAIRY FREE
Best
READY-TO-EAT SALAD
Salad Servers Kingland Soypro+

Bean Medley Vanilla Yogurt
with Lemon Zest Plant protein, calcium, low sat fat
A filling, tasty mix of
heart-healthy legumes
Best COTTAGE
CHEESE
Best YOGHURT
Best TEMPEH
Coles Low Fat Creamed
Cottage Cheese
Protein-packed, nutritious, versatile
Nutrisoy
Tempeh
Tasty
Best PACKAGED
Packed with
plant protein,
VEGETABLE
simple
ingredients
Vaalia Probiotics
Creamy Natural
Protein-packed, with gut-supporting
probiotics and prebiotic fibres
The number of
nutritious plant-
Best DIP based alternatives Perfection Cauli-Blossom
Coles Classic Hommus Dip
Affordable, made from 73 per cent
chickpeas, low in sodium
has increased Fioretto Requires no prep and
you can eat it stalks and all
86 healthyfood.com
Best READY MEAL:

FRESH PLANT-
BASED Frozen
Best FROZEN Best KID’S FROZEN
FRUIT DESSERT
Coles Perform Lean

Vegetable Masala
Plant-based protein,
high fibre, low sodium
Best CHILLED
SOUP
Woolworths Frozen Twisted Supa Pops Chocolate

Mixed Berries 1kg Value for Milkshake Portion-controlled dairy
money, source of fibre and vitamin C treat, low in sugar and sat fat
Best FROZEN Best FROZEN

DESSERT: FISH
Coles Perform Smokey Chicken
& Chickpea Snack Soup
DAIRY-BASED
An affordable, nutritious snack on the fly
Best READY
MEAL: FRESH
Twisted Minis Frozen Yoghurt Woolworths Skin On Salmon

Dessert Strawberry & Vanilla Fillets 250g High protein, heart
Bean, Chocolate & Vanilla Bean healthy, ready for steaming
Portion-controlled, made with probiotic
yoghurt, low sat fat
Don’t forget !
Coles Perform Lean
Scan the QR code to see the full
Lemon Pepper Chicken
A balanced mix of protein, vegies list of winners and finalists
and fibre for a satisfying meal

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DE
A
Low -kJ lunch

M
PGR
Y...
U
Looking for lighter lunch ideas?

Healthy Food Guide shows you how to transform a
typical low-kJ meal into something deliciously satisfying.
When aiming for weight loss, it’s easy to fall into the trap of prioritising kilojoules over
nutritional quality. But creating meals that are tasty, satisfying and nutritionally dense
is essential for long-term success. For a healthier, low-kilojoule lunch, focus on lean
protein sources, replace processed foods with wholefood alternatives and incorporate
fresh, natural ingredients such as whole grains, salads and fruits.
+ LEAN PROTEIN + WHOLE GRAINS + VEGIES

Protein plays a key role in weight Whole grains are excellent Vegies add both volume and
loss as it boosts metabolism and sources of gut-friendly fibre essential nutrients to meals
reduces appetite. which will keep you feeling without a lot of kilojoules.
Add At least 20g protein to your full for longer. Add Aim to fill half your plate
meal from lean sources such as Swap High-glycaemic-index, with a range of colourful
tuna or low-fat plain yoghurt. low-fibre rice cakes for lower GI vegetables or salad.
wholegrain crispbreads.
88 healthyfood.com
shop easy
Typical
low-kJ lunch
Store-bought pouch
vegetable soup, 2 rice cakes,
1 cup of chopped melon,
long black coffee:
1200kJ (290cal), 9.5g protein,
2.5g fat, 0.4g sat fat, 53g carb, 21g
sugar, 7.6g fibre, 1361mg sodium,
low-kJ lunch
This lunch is still low in
kilojoules, but far more
satisfying, nutritionally
balanced and a slower-
digesting meal that will
boost energy and keep you
feeling full for longer. We’ve
tripled protein, doubled fibre
and iron, increased calcium
by two thirds and reduced
the sodium by 60 per cent!
+ CALCIUM + HEALTHY FATS Tuna salad with a small tin of
Calcium is essential throughout Including some healthy fats in light tuna, 2 cups of mixed
all stages of life, to support your diet will help keep you garden salad, ¼ avocado, 2
healthy bones and teeth. feeling full and satisfied, reducing wholegrain crispbread, small
Add A small tub of low-fat plain the likelihood of overeating. tub plain low-fat yoghurt and
yoghurt for an instant boost to Add A small portion of half a cup of berries:
your daily intake. avocado for heart-healthy 1600kJ (380cal), 36g protein, 8g
fat, 1.4g sat fat, 33g carb, 24g

monounsaturated fats.
sugar, 15g fibre, 500mg sodium,
275mg calcium, 2.7mg iron.

Your low-kJ
Each day’s
meal plan
gives you…
• Around
6700kJ (about
1600cal)
for weight
maintenance MONDAY TUESDAY WEDNESDAY
• Over 90g Breakfast Breakfast Breakfast
protein to keep
• Avo toast 2 slices • Poached eggs • Bircher ½ cup Bircher
you feeling full
wholegrain bread, 2 poached eggs on muesli, strawberries,
for longer
½ avocado, 2 slices of wholegrain 1tbsp chia seeds
• 100% of your cherry tomatoes and toast with mushrooms (1700kJ/410cal)
daily calcium
1tbsp pumpkin seeds and spinach
needs for strong Lunch
• Regular skim flat • Regular skim flat
teeth and bones • Vegetable curry (p58)
white coffee white coffee
• At least 35g of (1700kJ/410cal) (1800kJ/430cal)
with 125g portion
fibre to support microwavable brown rice
a healthy heart Lunch Lunch (2250kJ/540cal)
• An array of • Zucchini slice (p54) • Leftover Zucchini slice
Dinner
colourful fruit • Apple (see Monday)
• Asian chicken noodle
& veg for (1800kJ/430cal) • 2 kiwifruit
salad (p67)
plentiful vitamins, (1800kJ/430cal)
Dinner • 1 cup pineapple
minerals and
• Crispy fish tacos (p63) Dinner (1950kJ/460cal)
antioxidants
• Pawpaw and • Crispy noodle and
Snacks
strawberry cheesecake chicken salad (p40)
• Small tub reduced-fat
For more about your jars (see healthyfood.com) (2100kJ/500cal)
Greek yoghurt
individual nutrition (2300kJ/550cal)
Snacks • 40g light hummus with
needs, turn to p95 Snacks • Small tub reduced-fat vegie sticks
• 40g light hummus Greek yoghurt (800kJ/190cal)
with vegie sticks • 1 cup air-popped
• Small tin tuna in brine popcorn
(drained) • 1 cup grapes
• 2 wholegrain (1000kJ/240cal)
crispbreads
(900kJ/210cal)
Daily total Daily total Daily total

6700kJ/1600cal 6700kJ/1600cal 6700kJ/1600cal
90 healthyfood.com
meal plan Feel fantastic with our
light n' fresh low-kJ menu
THURSDAY FRIDAY SATURDAY SUNDAY

Breakfast Breakfast Breakfast Breakfast
• Mixed berries • Weet-Bix 3 Weet-Bix, • Scrambled tofu (p49) • Poached eggs with
overnight oats (see 1 cup light milk, banana, • Regular skim flat cauliflower toast,
healthyfood.com) 1 tbsp chia seeds white coffee kale and dukkah (see
• Regular skim flat (1900kJ / 450cal) (1450kJ/340cal) healthyfood.com)
white coffee • Regular skim flat
Lunch Lunch
(2000kJ/480cal) white coffee
• Tuna rice salad • Prawn and mango
(1600kJ/380cal)
Lunch Small tin tuna drained, salad with sweet chilli
• Chicken salad pita 80g 125g portion dressing (p43) Lunch
chicken breast, microwavable brown rice, • Banana • Marinated tuna and
80g reduced-fat cottage 2 cups mixed salad, (2000kJ/480cal) avocado bowl (p53)
cheese, mixed salad 2tbsp reduced-fat • Apple
Dinner
• Apple mayonnaise (2100kJ/500cal)
• Mexican salmon
(2000kJ/480cal) (1750kJ/420cal)
stuffed tortilla cups (see Dinner
Dinner Dinner healthyfood.com) • Fried rice (p61)
• Italian sausage and • Red lentil dahl • 20g dark chocolate • 20g dark chocolate
mixed bean salad (p68) with cauliflower and (2250kJ/540cal) (1750kJ/420cal)
(1700kJ/400cal) pumpkin (p71)
Snacks Snacks
• 1 cup pineapple
Snacks • 1 cup air-popped • Small tub reduced-fat
(1850kJ/440cal)
• Orange popcorn Greek yoghurt
• 30g raw almonds Snacks • 2 wholegrain • 30g raw mixed nuts
(1000kJ/240cal) • Small tub reduced-fat crispbreads • ½ cup blueberries
Greek yoghurt • 3tbsp reduced-fat (1250kJ/300cal)
• 30g raw mixed nuts cottage cheese
(1200kJ/290cal) • Apple
(1000kJ/240cal)
Daily total Daily total Daily total Daily total

6700kJ/1600cal 6700kJ/1600cal 6700kJ/1600cal 6700kJ/1600cal

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Every recipe in HFG is nutritionally analysed so you can devise a daily meal plan
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RECOMMENDED DAILY INTAKE
Kilojoules 8700kJ
Calories 2100cal
Protein
78–130g
15–25% of energy
Total fat
47–82g
20–35% of energy
Saturated fat
<24g
Less than 10% of energy
Carbohydrates
230–310g
45–65% of energy
PER SERVE
Look for these Added sugars
1830kJ/436cal Sugars 6g Less than 10% 50g
nutrition panels
Protein 12g Fibre 12g of energy
Total fat 24g Sodium 380mg that appear on all
Sat fat 7g Calcium 200mg of our recipes Fibre 25–30g
Carbs 40g Iron 2mg
Sodium 2000mg
Your individual daily nutrition focus on the quality of the
intake will vary depending foods you eat, too. Enjoying Calcium 1000mg
on age, gender, height, a wide variety of whole foods
Iron 8mg
weight and your level of will make it easier to meet
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We use 8700kJ (2100cal) well as balance energy intake. SODIUM If you have heart disease or are at
high risk of this condition, aim to consume
as the recommended average Use our recommended
less than 2000mg of sodium per day.
daily energy intake because daily nutrition intake as a
CALCIUM Women over 50 years, and men
this is the figure prescribed guide only. For personalised
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by the Australia New Zealand advice, visit dietitiansaustralia. to 1300mg of calcium per day.
Food Standards Code. org.au or dietitians.org. IRON Women under 50 years should aim for
While tracking numbers nz/ to locate an accredited 18mg of iron each day. If pregnant, your iron
is one way to healthy eating, practising dietitian near you. intake should increase to 27mg each day.
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References
ASK AN EXPERT p9 World Health Organisation. Poon et al. 2024. Effects of
Dietitians Australia. Polycystic Global health estimates: leading intermittent dieting with break
ovary syndrome (PCOS). 2022. causes of death. Available at periods on body composition
Available at dietitiansaustralia. who.int, accessed August 2024 and metabolic adaptation: a
org.au, accessed August 2024 3 SIGNS OF TOO MUCH systematic review and meta-
HOW TO INCREASE YOUR MUSCLE LOSS, p22 analysis. Nut Rev. nuad168.
HEALTHSPAN, p16 Ashtary-Larky et al. 2017. Roth et al. 2022. Resistance
Ahmad et al. 2024. Rapid Weight Loss vs. Slow training volume does not
Mediterranean Diet Adherence Weight Loss: Which is More influence lean mass preservation
and Risk of All-Cause Mortality in Effective on Body Composition during energy restriction in
Women. JAMA Netw Open. and Metabolic Risk Factors? Int J trained males. Scand J Med Sci
7(5):e 2414322 Endocrinol Metab. Sports. 33(1):20-35.
Australian Bureau of Statistics. 17;15(3):e13249. Sardeli et al. 2018. Resistance
2023. Life expectancy Carbone et al. 2012. Skeletal Training Prevents Muscle Loss
methodology. Available at abs. muscle responses to negative Induced by Caloric Restriction in
gov.au, accessed August 2024. energy balance: effects of dietary Obese Elderly Individuals: A
Cooper et al. 2023. protein. Adv Nutr. 1;3(2):119-26. Systematic Review and Meta-
Bio-Hacking Better Health— Frija-Masson et al. 2021. Analysis. Nutrients. 29;10(4):423.
Leveraging Metabolic Accuracy of Smart Scales on Vink et al. 2016. The effect of
Biochemistry to Maximise Weight and Body Composition: rate of weight loss on long-term
Healthspan. Antioxidants. Observational Study. JMIR weight regain in adults with
12(9):1749. Mhealth Uhealth. 9(4):e22487. overweight and obesity. Obesity.
Deutsch S & Malik BR. 2022. Greenway FL. 2015. 24(2):321-7
Impact of Sleep on Autophagy Physiological adaptations to
and Neurodegenerative Disease: weight loss and factors favouring
Sleeping Your Mind Clear. Arch weight regain. Int J Obes (Lond).
Mol Biol Genet. 1(2):43-56. Aug;39(8):1188-96
Harvard Health Publishing. Hall KD & Kahan S. 2018.
2022. Aiming for longevity. Maintenance of Lost Weight and
Available at health.harvard.edu, Long-Term Management of
accessed August, 2024 Obesity. Med Clin North Am.
Park et al. 2024. Scientific 102(1):183-197.
evidence of foods that improve Martin Sénéchal et al. 2012.
the lifespan and healthspan of Effects of rapid or slow weight
different organisms. Nutrition loss on body composition and
Research Reviews. 37(1):169-178 metabolic risk factors in obese
Statz NZ. Life expectancy. postmenopausal women. A pilot
Available at stats.govt.nz, study. Appetite. 58(3):831-4.
accessed August, 2024 Pasco et al. 2015. Sarcopenia
The University of Sydney. and the Common Mental
2020. What is the secret to a Disorders: a Potential Regulatory
long, healthy and meaningful Role of Skeletal Muscle on Brain
life? Available at sydney.edu.au, Function? Curr Osteoporos Rep.
accesed August 2024 13(5):351-7.
96 healthyfood.com
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marinating in herbs,
oils and spices (p34).
takeaways 8
Many factors
affect longevity,
including
genetics, lifestyle
choices and access to
Healthy Food Guide’s size
4
The average life healthcare (p17).
may be small, but the expectancy is 84
pages are packed with years in Australia
and 82 years in New
science-backed advice you
Zealand (p17).
can trust. Here are 10 key
5
takeaways from this issue. Muscle is
an important
factor in
determining our
1
White tea leaves are metabolic rate –
picked before they fully how much
open and are quickly energy we burn
dried, preserving their natural at rest (p22).
antioxidants (p79).
2 6 9
Protein plays
Let your Beta-carotene is a
a key role in
meals cool potent antioxidant
weight loss as
properly that defends
it boosts metabolism
before you pop against disease and
and reduces appetite
the lids on, and helps combat ageing by
(p88).
refrigerate within supporting the growth
two hours of of cells and skin (p80).
cooking, to keep
10
them safe (p35). Research
suggests
3
Rapid weight loss (of more low levels
than one kilogram per of muscle mass can

week) results in greater negatively impact
muscle mass loss than slow mental health and
weight loss (p24). mood (p24).
98 healthyfood.com
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:
HIGH
PROTEIN • 20g protein per main meal
Recipe index
• 5g protein per side dish
or dessert.
Recipes per serve have at least:
• 6g fibre per main meal
• 3g fibre per side dish
or dessert.
Recipes per serve contain
no more than:
• 500mg sodium per
Vegetarian Seafood main meal or dessert
• 200mg sodium per side dish.
Cauli, capsicum and Crispy fish
Recipes per serve have
tofu stir-fry ...........................46 tacos GF $AVER ................. 63 at least 250mg calcium.
Falafel and roasted veg Prawn and mango salad Recipes per serve have
nourish bowl ......................57 with sweet chilli dressing .. 43 4.5mg (or more) iron.
Falafel salad............................39 Marinated tuna and Amount of vegetable
serves per recipe serve.
Fried rice $AVER ...................61 avocado bowl ..................... 53
Herbed asparagus
salad GF ..............................44 Pork $AVER Costs $5 or less per serve
Red lentil dhal with cauliflower Italian sausage and gluten free dairy free
Contains no ingredients that usually
and pumpkin $AVER ..........71 mixed bean salad ............... 68 contain gluten or dairy, but always
Scrambled tofu $AVER ........49 check the ingredients you are using.
Tasty tofu burgers $AVER ...50

Baking vegetarian
Carrot cake .............................76 Suitable for lacto-ovo vegetarians.
Vegetable curry $AVER .......58 These recipes often include cheese,
Peanut butter flapjacks .........77 which may contain animal rennet.
Zucchini slice $AVER ............54
Pizza pinwheels .....................77 Check the label and use a vegetable
substitute if you prefer.
Chicken diabetes friendly
Asian chicken noodle Meals per serve contain 60g (or less)
carbohydrates, 4g (or more) fibre,
bowl......................................67
7g (or less) saturated fat, 600mg
Chicken spaghetti (or less) sodium, at least 2 serves
of vegies and are low–medium GI.
bolognese............................64
Desserts are low in kilojoules, high in
Crispy noodle and fibre and low in sodium; they usually
contain fruit and are low–medium GI.
chicken salad .......................40
No-added-salt diet
Less than 2000mg sodium per day (as
indicates that a per Heart Foundation recommendation
GF recipe is gluten free to reduce heart-disease risk).
You can make many recipes gluten Standard measurements
free if you replace bread, pastry and
1 cup = 250ml • 1 tablespoon = 20ml
pasta with gluten-free varieties, or
1 teaspoon = 5ml • Eggs are 55g
use gluten-free stocks and sauces.
Temperatures are for fan-forced ovens.
For baking recipes, use a table spread
that’s at least 60 per cent fat.

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SHOP SMARTER: WINNING GROCERIES - JUDGED BY DIETITIANS

healthyfood.com OCTOBER 2024 $7.80

HOSTED BY OUR EXPERTS Jess Burvill & Kathleen Alleaume

Join our Subs Club to WIN prizes every month!

OCTOBER 2024 HEALTHY FOOD GUIDE 3

contents O CTO BE R 2024

22 USE IT, DON'T LOSE IT Our muscles are our

30 FOOD PREP 101 Want to get more organised in

OCTOBER 2024 HEALTHY FOOD GUIDE 5

EDITORIAL ADVISORY BOARD

Available from Coles and Independent Supermarkets

Head to healthyfood.com for thousands of delicious dietitian-approved

Best & worst

Easy, filling lunch

&A Polycystic ovary syndrome (PCOS) is a common hormonal

Jess Burvill is an Accredited Practising Dietitian

OCTOBER 2024 HEALTHY FOOD GUIDE 9

JUICE TO THE RESCUE

Finding Your Ela!Ela!

today’s digital-centered world. of the sights, smells and flavours.

OCTOBER 2024 HEALTHY FOOD GUIDE 11

DADS AND OTHER CLOSE CONTACTS CONTRIBUTE

HIT THE BAD FOR THE

OCTOBER 2024 HEALTHY FOOD GUIDE 13

Med diet does

OCTOBER 2024 HEALTHY FOOD GUIDE 15

OCTOBER 2024 HEALTHY FOOD GUIDE 17

diet, the modern longevity diet

ENTER THE blue zones

OCTOBER 2024 HEALTHY FOOD GUIDE 19

Include oily fish

Live like a blue zoner:

Exercise is often referred

FLEXIBILITY AND BALANCE CONNECT WITH PURPOSE

SLEEP YOUR MIND CLEAR

OCTOBER 2024 HEALTHY FOOD GUIDE 21

W hen trying to lose weight, it’s natural

OCTOBER 2024 HEALTHY FOOD GUIDE 23

How to tell you're

OCTOBER 2024 HEALTHY FOOD GUIDE 25

Eat more protein across

Poached eggs, 2 medium 11g

Cheese (40g ) 10g

Legumes, cooked, ½ cup 8g

Yoghurt, 150g pottle 7g

Peanut butter, 2 flat tablespoons 7g

Cooked pasta, 1 cup 7g

Multigrain bread, 2 slices 7g

Cooked white rice, 1 cup 3g

Natural muesli, ¼ cup 3g

Boiled potato (114g ) 2g

OCTOBER 2024 HEALTHY FOOD GUIDE 27

OCTOBER 2024 HEALTHY FOOD GUIDE 29

OCTOBER 2024 HEALTHY FOOD GUIDE

BEFORE YOU START COOKING, PREP YOUR

OCTOBER 2024 HEALTHY FOOD GUIDE 33

I always break it down into four

Time management Let your meals cool down properly before

And that’s it! There’s something so satisfying