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HELPING YOU MAKE EVERY MEAL HEALTHIER PRACTICAL IDEAS FROM THE EXPERTS
DECEMBER 2015 $5.99 (incl
healthyfoodguide com au
Ř A leaner roast dinner Ř Gluten-free pudding Ř Snacks under 500kJs EXPERT ADVICE
E$7 72 )((/
CALM Follow our 4 week plan!
Spot the hidden kJs in
)(6TIVE DRI1.6 Gluten-free roast turkey with cranberry sauce
10 MI18 BONUS EASY Plus
ĕ Healthy Xmas treats ĕ Fruit cake vs mince pie ĕ Better bites for your summer entertaining
75 Garlic prawn salad
66 Fruity Xmas trees
79 Wonton noodle soup
ON THE COVER 51 CHRISTMAS MADE LIGHTER Present family and friends with a healthier festive feast: 60 A leaner roast dinner 64 Gluten-free pudding 52 Snacks under 500kJs 40 EXPERT ADVICE: EAT TO FEEL CALM Your easy 4-week strategy to eat well and beat stress over the Christmas break 28 SPOT THE HIDDEN kJs IN FESTIVE DRINKS! See how your favourite tipple compares 72 BONUS EASY 10-MINUTE MEALS! Ideal for busy weeknights 90 WIN 7 NIGHTS IN BALI VALUED AT $9,000 Sign up now! SHOPPING ADVICE 30 HEALTHY XMAS TREATS 25 FRUIT CAKE vs MINCE PIE 26 BETTER BITES FOR YOUR SUMMER ENTERTAINING
Grilled prawn, calamari & roasted chickpea salad with Romesco dressing
52 CANAPÉS UNDER 500kJ When you’re entertaining guests with special dietary needs, serve up these delicious, perfectly portioned party nibbles! 58 A LIGHTER CHRISTMAS A lean roast turkey and festive seafood spread are perfect for a summer Christmas Day! 64 HFG MAKEOVER: GLUTENFREE CHRISTMAS PUDDING A sensational fruity pud that’s sure to delight the whole family! 66 CHRISTMAS SWEET TREATS Show off your creative flair by presenting these festive bites 72 MEALS IN UNDER 10 Fast meals whether you’re cooking for one or for hungry hordes! 80 5pm PANIC Break out of the midweek dinner rut with these fresh and simple evening meals 87 FOOD FOR FUSSY EATERS Try our curried pumpkin pikelets
10 YEARS OF NUTRITION We take a look at some of the biggest scientific breakthroughs regarding nutrition and health over the last decade
10th BIRTHDAY GIVEAWAY To celebrate our 10th birthday we’ve got 88 fabulous prizes up for grabs. It’s easy to enter too!
WHAT TO EAT TO FEEL CALM Stress-eating and Christmas go hand in hand — but they don’t have to. Follow our 4-week guide and enjoy a happy and relaxed festive season!
THE HEADLINES THAT ARE BAD FOR YOUR HEALTH We blow the lid on the year’s kookiest nutrition advice
) We’d love to hear your thoughts — email us at [email protected]
lthyfoodguide.com.au DECEMBER 2015 HEALTHY FOOD GUIDE
Pork & brown rice satay salad
19 FLAMIN’ PINEAPPLES! Toss this tropical fruit on the barbie! 20 SHOPPING NEWS Try these healthy new products in-store 22 SHOULD YOU BUY A NUTRIBULLET? We weigh the benefits of the juicing craze 23 NOW IN SEASON: RASPBERRIES Add juicy fresh berries to your shopping list! 24 LABEL DETECTIVE: THE CHILLING FACTS — HOW SHOPS KEEP VEGIES ‘FRESH’ Discover their clever techniques 25 THIS vs THAT Which is better for you: mince pie or fruit cake? 26 PARTY SNACKS The best savoury bites for entertaining 28 HOW MANY kJs ARE IN THAT ALCOHOLIC DRINK? Wow! 30 TOP CHRISTMAS TREATS! We show you the healthiest treats
Salmon, chilli & lemon fettucine
8 WELCOME A word from our editor, plus prizes to WIN! 10 YOUR SAY Share your opinions and food pics with us and you could WIN a great collection of cookbooks from Murdoch Books! 12 NEWS BITES Get the freshest health and food news 88 YOUR TIME-SAVING MEAL PLAN Follow our dietitian’s seven-day meal plan full of quick, easy meals to help you through the festive season 90 SUBSCRIPTION SPECIAL OFFER You could win a fantastic 7-day holiday in Bali by subscribing to HFG! 93 YOUR DAILY NUTRITION GUIDE Learn how to estimate your daily dietary requirements 96 REFERENCES 98 10 THINGS you’ll discover in this issue 99 RECIPE INDEX
A $9000 trip for 2 to
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What Healthy Food Guide
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● Healthy Food Guide (HFG) magazine is your complete guide to healthy eating.
We also test each recipe twice to ensure it works and tastes great!
● HFG recipes use easy-to-find,
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affordable ingredients, so you can enjoy healthy meals every day. Cook with HFG, and you’ll always enjoy fresh food that excites your taste buds.
All our health information is supported by solid scientific evidence — we don’t look to media fanfare or celebrity endorsements.
● HFG recipe writers develop all our meals in collaboration with qualified dietitians, so you’ll see a nutrition analysis alongside every recipe. All our recipes are in line with Australian Dietary Guidelines.
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Look for the badges on our recipes, and see p99 for more information.
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Editorial Advisory Board Professor Jennie Brand-Miller, Professor of Human Nutrition, The University of Sydney; Catherine Saxelby, Accredited Practising Dietitian and nutritionist at Foodwatch Nutrition Centre; Dr Helen O’Connor, Accredited Practising Dietitian; Glenn Cardwell, Accredited Practising Dietitian; Dr Janet Franklin, Senior Clinical Dietitian at Metabolism and Obesity Services, Royal Prince Alfred Hospital, Sydney; Associate Professor Tim Crowe, Associate Professor of Nutrition at Deakin University, Victoria; Dr Sue Shepherd, Advanced Accredited Practising Dietitian and Senior Lecturer, Department of Dietetics and Human Nutrition at La Trobe University, Melbourne 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.
Healthy Food Guide is a Programme Partner of the Dietitians Association of Australia. To find an Accredited Practising Dietitian, visit www.daa.com.au Healthy Food Guide is a partner of Nutrition Australia which provides nutrition information, education and advisory services in community settings across Australia. Visit www.nutritionaustralia.org
HFG 10TH BIRTHDAY
e’re celebrating this month with great ideas for a healthier, lighter and happier Christmas. We’re also marking our own festive milestone: It’s our 10th birthday! When HFG launched in 2005, its small size enabled you to take it shopping. (Back then the idea you could carry your shopping info on your smart phone was only a twinkle in Steve Jobs’ eye!) At that time, foods like quinoa and chia were obscure ingredients found only
in health food stores. Well, how things have changed! Now that interest in nourishing food has exploded, we’re demanding that our local supermarkets and mainstream food brands keep up with our appetite for healthy eating. We’re proud to be an ongoing part of that shift and we’re grateful to all of you who are making the journey with us. So to celebrate we’re giving you some fabulous birthday gifts. Turn to page 38 and you could win a delivery box of fresh vegies, a stylish new barbecue, an amazing Vitamix, and much more. Enjoy!
Andrea Duvall, Editor
❋ Looking for a favourite HFG recipe? You can find a complete index of every recipe we’ve published in 2015 along with which issue and page it appears on at healthyfoodguide.com.au
With at least 12 avocados in every bottle, Grove avocado oil is a natural source of vitamins and antioxidants. Our oils are also safer for cooking at high temperatures than any other vegetable oil. Discover why Grove is the number one avocado oil. Available in leading supermarkets.
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yoursay AustralianHealthy FoodGuide
meal should look like We all know what a balanced Not anymore! We show it happen The hard part is making s right every time how to get food proportion
(such as broccoli, red cabbage, spinach)
After reading ‘The Perfect Plate’ (Nov 2015), my cooking method has been transformed. It was great to have a visual aid for single AND multiple serves — plus great tasting recipes! My partner and I are even ling our clothes fit a little looser. Simonne Johnson, SA
colourful vegies carrot,
carbohydrates pasta, (such as potato, rice, sweet potato)
(such as meat, chicken, fish, tofu, legumes) FOOD GUIDE NOVEMBER 2015 HEALTHY
TEP 2 5 MINS
Pre cook your grains
Thank you for ‘1 Hour to a Healthy Week’ (Oct 2015). Food prep on the weekend makes a huge difference to eating healthy food through the busy working week. Audrey Lee, WA
1hour to a
HEALT Y A few easy Sunday moves can quick and healthy weekday help you make meals Diet tian Brooke Longfield helps you prep for success!
t the end of a hectic day most of us want dinner as soon as we get home — we just feel ike si ting down relaxing! As a result we often let our good intentions s ide in favour of wha ever’s fast and easy Of cou se creating nourishing well-balanced meals night af er night is no mean feat — but a little forward planning can help Spend just an hour in the ki chen on the weekend and you ll find it easy to eat well all week In a 2014 study people who spent more ime preparing food at home ate mo e fruit and vegetables than people who relied largely on convenience food Cooking at home also means consuming fewer k lojoules So get he jump on your weeknight cooking with hese ive simple tips — they’ l save you bo h time and money
www heal hyfoodgu de com au
An hour on Sunday is all it takes to plan out a healthy week!
The healthiest grains such as high fibre brown rice ba ley and quinoa take a li tle longer to cook han white rice and other refined grains (Noodles and ins ant couscous a e speedy but hey lack he ibre and nutrients of whole grains ) Cook a couple of batches of brown rice barley or quinoa Seal cooled grains into f eezer bags labe led with the date and number of portions then freeze or refrigera e Before you reheat the grains stir in a little water to restore their flu fy texture then toss them into wa m salads sti fries and curries
TEP 3 15 MINS
Plan to eat well
Sun ay a ternoon is he perfect time to plan he coming week’s meals Work out which nigh s equire speedy hassle free meals and which nights give you a bit mo e time in he kitchen (Work around your fam ly membe s’ extracurricular activi ies such as spo ts and meetings too ) Check what you already have in the fridge free er and pantry and plan hese vegies into your meal plan One you’ve worked out your meals for the week w ite a matching shopping ist Then you can hit he shops with purpose and avoid buying any unwanted unnecessary extras
Prep veg & salad
The last thing most of us w do af er a long day at work peel and chop vegies It als a lot into your food prep tm Use Sunday to peel and cho onion garlic capsicum ca and other veg es They wi l keep n the fr dge for a few d as w ll washed salad leaves rinsed beans Roast a b g ba ch of pum sweet po a o and beetroot t through luncht me salads o hem with d nners You’re o ha fway o hav ng a tasty sa why not make your own dre too? It’s healthier (and che than storebought varieties one part balsamic v negar three parts olive oil shake drizzle for a healthy dress n
People who spend time preparing food at home have better diets than those who don’t, according to studies STEP 4 15 MINS
Get a head start on breakfast
A smoothie is the definit on of a fast breakfast Pop a handful of berries half a banana and a cup of baby spinach nto a zip lock bag and freeze overn ght Simply whiz hem into mi k and yoghurt for an instant brekkie Ove n ght oats are another tasty grab and go option Seal equal measures of rolled oats yoghurt and milk into an air ight container and refr ge a e to soak overnight In the morning just top your oats wi h fruit nuts or seeds You can also port on your muesli or cereal in o zip lock ba s or containers and splash on u get to work
TEP 5 15 MINS
Portion out snacks
upermarkets now s ock plenty of individually w apped snacks but convenience often sells at a premium The low-cost solution is to make your own Measure out large bags of nu s and dried fruit into 30g portions for your own trail mix Buy 1kg yoghurt tubs and spoon into single serves por ion out air popped popcorn and slice a block of cheese into thin slices ready for snacks and sandwiches If you have some ext a time whip up healthy muffins or fruit and nut bars For a s ice of baking inspiration check out Light de ights’ our recipes for natura ly sweet treats on p72
ree up even
Show us your HFG style!
oil ha f a dozen eggs and keep them in the ge for fast and f lling high protein snacks i e ‘cooked’ on their shells so hat family mbers can spot the di fe ence ) ook your favourite meals in double or triple ches and freeze portions for a dinner you microwave in a hurry ut carrot cucumber and celery into sticks keep them in the f idge alongside healthy dips hommous for pre dinner bites with crunch! hop skewer and marinate beef ken so that it’s pre portioned lamb or for cooking eeze stock and omato paste into cube rays to stir into soups and pastas OCTOBER 2015 HEA THY FOOD GU DE
via Instagram I loved your lemon, date and coconut bliss balls (Oct 2015). I ‘tweaked’ mine with a few tablespoons of cocoa powder, and orange rind and juice instead of lemon to make jaffa balls — just as delicious! Jane Gillman, VIC
A fabulous collection of Bloomsbury cookbooks!
Have your say or share a snapshot of your HFG creation and you could win a collection of beautifully illustrated cookbooks from Bloomsbury. Included are River Cottage Australia Cookbook, River Cottage Love Your Leftovers and Tom’s Table.
❋ Congratulations to this month’s winner — Simonne Johnson of WA — who’s won a GreenPan Stockholm 2-piece frying pan set. Have your say at healthyfoodguide.com.au, or send us a letter at Locked Bag 5555, St Leonards NSW 1590
via Instagram Tonight’s din dins is this yummy #glutenfree chicken parmigiana! @nutritiousmadedelicious
via Instagram It’s my turn to cook so I made warm Asian beef salad. Thanks for the inspo! @harmon_sandiego
Note: ‘Your say’ letters may be edited for length and content.
’t wait for lunch today because I’m aving leftover homemade pizza! @katewoodsnutritionist
ID EA L FO R G SP RE AD IN
IR FRY CHICKE N STL & CHIL LI SI SW EE T BA
RL IC LI M E & GA KE N IC RO AS T CH
LE M ON CU
PC AK ES
CO NU T CH ER RY COCA KE CH EE SE
Keep up to date with the latest in health and food news.
SMS HEART HEALTH Is how likely you are to gain back weight after a diet if you think of foods as ‘good’ or ‘bad’. The more rigid your thinking, the more you risk judging eating habits as ‘success’ or ‘failure’. (That’s worth keeping in mind this silly season!) J Health Psychol, 2015
SMS is the latest tool to have a revolutionary effect on our health. People suffering from heart disease made serious lifestyle changes, thanks to motivating messages sent four times a week such as, ‘Walking is cheap. It can be done almost anywhere.’ By six months participants had improved cholesterol levels and blood pressure, and had lost weight too.
Put a coin in the slot of this new vending machine and out pops a salad. These healthy salads from FüD Revolution can be currently found in Melbourne Central and Westfield Doncaster, and are rolling out across the rest of Melbourne. At the end of each day all the leftovers go to the homeless. Now that’s good food! thefudrevolution.com 12
Text: Andrea Duvall.
RETIRING HEALTHY HABITS
OF DI DRINK
When the kids leave home, parents are less likely to eat well, with some only having a cup of tea for dinner. It’s time to step up to the plate! Research conducted by Seven Seas, 2015
People who pick di are likely to compe eating more junk, a to a 10-year study eating patterns of 22,000 people. It may be because after a low-kilojoule drink people then seek the energy elsewhere grabbing a sugary snack. Or they could be rewarding their ‘good’ choice with a bag of chips or a muffin. of tea anyone? Nutr Diet, 2015
Your dirty little phone habit ou better think twice efore you use your Phone during lunch. A tudy by the University of Queensland found our mobiles are one of the biggest breeding grounds of germs in the office (another one is the cootie-infested computer keyboard!). So, cleanse before texting and munching.
That’s how many of us check what’s on the ingredient list when deciding which brand we should be buying. HFG tip: The order of ingredients is listed by weight, so if sugar makes it in the top three, it’s likely you’re buying something highly sweetened. Yikes! Appetite, 2015
The University of Queensland, 2015 DECEMBER 2015 HEALTHY FOOD GUIDE
ASK THE EXPERT
Brooke Longfield Healthy Food Guide Accredited Practising Dietitian
F 15 HOUR FEEDING FRENZY Sounds crazy, right? Well, you might be doing this if your eating habits look like this: brekkie, morning tea, lunch, a slice of cake for a colleague’s birthday, pre-dinner nibbles, dinner, TV snack, and a glass of soothing milk before bed. In fact, many of us are eating for most of our waking day, according to a recent study. If that sounds like you, there’s some evidence that limiting your eating times to an eight to twelve-hour window is a very effective way to manage your weight. Cell Metabolism, 2015
Sometimes while I’m watching TV, I can polish off a whole packet of Tim Tams or an entire block of chocolate without realising. Then I feel so guilty afterwards — how do I get back on track?
—Shelley M, via email
irst of all, you’re not on their failures and this alone. What is it about helps them stay motivated. Tim Tams that makes it Holding on to the shame so hard to stop at just one?! and guilt that comes with Secondly, sticking to a overeating only creates a healthy diet 100 per cent cycle of negative feelings of the time is hard work. that will lead to even more If you’re trying to lose unhealthy eating habits. weight you’re probably Everyone has bad days cutting out some of your and weak moments, but favourite foods, such as remember, it’s how you chocolate or cheese, which deal with them that counts will only make these ‘bad’ in the long-term. So, next foods more appealling. time you have a slip up — After a pig out it’s easy which will happen — dust to throw your hands in the yourself off and then get air and succumb to a whole right back on the healthy day (or week) of poor food eating bandwagon! choices, but this only makes a momentary bad situation m worse. Instead o treating a Send your questions to moment of weakness as [email protected]
foodguide.com.au the start of a slippery slope Please note: We cannot reply to individual into complete letters and utter failure the healthiest ea and most successful dieters simply put it behind them, move on and get right back on track with eating well. They celebrate their successes rather than dwell
How to burn off Christmas kJs! Before reaching for a second helping, stop and consider how long it will take to burn off that naughty (yet nice) Christmas food or drink.
1 mince pie
#INSTACRAVE Images of mouth-watering food can change our brain patterns and stimulate our appetite. And gazing at food pics on social media may lead to overeating, warn researchers. But the good news is this visual stimulation can be used to increase kids’ vegie consumption. So if your child is a fussy eater, try to whet their appetite by showing them pictures of fruit and veg. We wonder if there’s a hashtag for Brussels sprouts? Brain and Cognition, 2015
Handy hydration k and stop ty water! ($33.95) er that can ntimetres. ht way to stay n you’re out t in the heat. kists visit ak.com 16
26 mins j i
2 glasses of champagne
2 slices roast turkey with gravy
15 mins cycling
1 slice of fruit pudding with custard
1 hour 55 mins walking
1 slice of pavlova with cream and fruit
50 mins cross trainer
Energy values based on a 70kg woman.
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hidden kJs in festive drinks
mince pie vs fruit cake
Refreshing pineapple is great in summer, but why not turn up the heat? Throw it on the grill, watch it go golden and then enjoy the caramelised flavour! A quarter of a pineapple has just 200kJ (48cal), plus you’ll get a good hit of fibre and vitamin C. So try these three easy steps for a delicious dessert on a balmy night: Peel and slice pineapple into thick wedges or rings; dust with cinnamon. Grill fruit on barbecue hotplate for 1–2 minutes per side, or until slightly charred and caramelised. Serve hot pineapple on its own, or with a dollop of Greek-style yoghurt or ice cream. And you’ve got a perfect summer treat!
Text: Brooke Longfield.
1 2 NOW? DID YOU K ge ra e O n av t only Aussies ea ple p one pinea r! a a ye
DECEMBER 2015 HEALTHY FOOD GUIDE
Cherries Pineapple Cucumber Bananas Mangoes Watermelon Radish Green beans Lychees Zucchini Nectarines Pop diced mango into a salad for a boost of potassium!
ITIAN HFG DIET
Our dietitian scours the shelves to find the latest tasty, healthy foods in-store!
Trifle with a twist!
A healthy start
Tea lovers look out for the new Aeroplane Jelly Lite Tea Infusions ($1.89 per twin-pack). Spoon in a refreshing treat that’s low in sugar and kilojoules.
Worried about added sugar in your cereal? The new Uncle Tobys Low Sugar Cheerios ($3.99 per 320g box) have less than a tenth of a teaspoon of sugar per serve. Per 30g: 490kJ
Per 125g serve (peach tea): 29kJ (7cal), 0g fat, 0g sugar
(117cal), 0.5g sugar, 2.5g ﬁbre
Spread good health Add Tucker’s Natural Fruit Pastes ($4.99 per twin-pack) to your festive cheese platter. Each nicely portioned tub is made with real fruit. Per 50g
(spiced cherry): 575kJ (138cal),