From burnout to balance: Holiday thoughts

Paris. The end of a long, long day of sightseeing. I turned to my friend’s 10-year-old son and asked him what was the best thing we had done that day

From burnout to balance: Objects of my affection

If you are moderately well off, and able to buy yourself nice things – homewares, clothes, fitness gear, gadgets

Tuesday, June 30, 2020

Guide to dried fruit

Guide to dried fruit

When we buy dried fruit we might assume that’s all we’re getting, but that’s not always the case. HFG senior nutritionist Rose Carr investigates.

We’ve been preserving fruit by drying for centuries. Removing most of the water in fruit stops harmful microbes being able to grow. Sun-drying used to be the most common method for many fruit varieties. Forced hot-air drying is now also commonly used.

What’s available?

We found apple, apricot, blueberry, cranberry, date, fig, goji berry, grapes of differing varieties (producing currants, raisins and sultanas), mango, papaya, pineapple and plum (giving us prunes) dried fruit. There are bound to be others.

What else is in dried fruit?

Some dried fruit is 100 per cent fruit. Others contain as little as 61 per cent fruit. There are also additives used that some people will want to avoid. A quick check of the ingredients list is all you need to make sure you know what you’re getting.

Additives

Sulphites (listed as 220-228) can be added to dried fruit to help retain flavour and colour, and prevent browning and spoilage. Because some people (especially those with asthma), are sensitive to sulphites, they must be declared in the ingredients list. A sulphite may be listed as an antioxidant or a preservative but you will always see the words ‘contains sulphites’ on the pack. We found sulphites in dried apple, apricot, mango and pineapple.

Another preservative — potassium sorbate (202) — which we found in some figs and prunes, is fine for most people. However, if preservatives are a concern for you, you may want to avoid it.

Sugar

You may be surprised that some dried fruit contains a lot of added sugar. While some tart fruits such as cranberries may need a little sugar to be more palatable, most dried fruit is very high in natural sugar already. Sugar is also a preservative but we doubt that’s why most of it is being added. Fresh Life Sweetened Dried Cranberries, who we think are more honest than some as they highlight that the product is sweetened, contain 70 per cent cranberries and 30 per cent sugar. Other brands contained 61 per cent cranberries and 39 per cent sugar. Mango slices ranged from eight per cent to 20 per cent sugar. Adding more sugar would also make the product cheaper.

We think there is enough added sugar in our diets without having more in dried fruit.

Oil

A small amount of oil is sometimes used to coat dried fruit such as cranberries, dates and raisins. This may help preserve the flavour and prevent the fruit sticking together over time. The oil may be listed simply as vegetable oil, as on Cinderella cranberries, but we prefer products to state the actual oil so that we know it’s not palm oil. The oil adds very little fat to the end product and we don’t have an issue with it. However, if you’re not keen on added oil with your dried fruit there is often an oil-free alternative.

Nutrition

When fruit is dried most of the water is removed and with it, most of the water-soluble vitamins including folate, beta-carotene and vitamin C. Fibre and potassium, two important nutrients from fruit, are both retained.

When we eat dried fruit we tend to consume more as without water plumping them up they don’t make us feel as full so quickly. For example, instead of one fresh apricot we might eat six dried apricot halves, so we’re consuming a lot more energy (kilojoules). This is compounded if the fruit has added sugar. For example, if we ate one-quarter cup of dried blueberries (with added sugar) we’d have around 590kJ, nearly six times the kilojoules in one-quarter cup of fresh blueberries.

Does dried fruit count as a fruit serve?

We’re advised to eat two serves of fruit as part of our five-plus a day. So how does dried fruit fit in with this? Think of a dried fruit serve as a small handful, around 25-30g. In this serve we’ll get fewer of the water soluble vitamins, more kilojoules and more fibre and potassium than we would from a serve of fresh fruit. It’s best to limit ourselves to a maximum of one fruit serve from dried fruit in any one day, and choose dried fruit with less added sugar.

Monday, June 29, 2020

10 ways to use up leftover bread and reduce waste

10 ways to use up leftover bread and reduce waste

Reducing food waste is good for your wallet and better for the environment. Here are 10 easy ways to use up leftover bread that might be on the stale side but still perfectly safe to eat.

1 Clever croutons

Cut old bread (try wholegrain), into cubes, spray with olive oil and sprinkle some seasoning (garlic, herbs, etc). Bake in oven until golden. Use in salads and soups.

2 Creative crumbs

Bake torn bread until dry. Process in a food processor with herbs and spices until crumbly. Use to coat schnitzel or top a pasta bake. Store in freezer for two weeks.

3 Simple side dishes

Use leftover baguettes to make garlic bread, herb bread or even bruschetta. Slice, grill until golden, brush on a mixture of olive oil and crushed garlic, and add toppings as desired.

4 Stuff it!

Make stuffing for your next turkey, chicken or shoulder of lamb by mixing together breadcrumbs with onion, garlic, table spread, eggs, parmesan cheese and herbs.

5 French toast

Leftover bread makes for perfect French toast. Serve with cinnamon, fresh fruit and a drizzle of honey.

6 Refreshing salad

Try a new spin on salad by tossing olive oil and apple cider vinegar with lettuce, rocket, onion, tomatoes, parsley, tuna and cubed sourdough bread.

7 Snacktastic

Use old pita bread to make healthy chips! Slice into triangles, brush with a bit of olive oil and bake for up to five minutes. Eat as is or with some dip.

8 Bread sauce

Jazz up a roast with this sauce: put 1 diced onion, 1 1/2 cups skim milk, 1 bay leaf and 2 cloves in a saucepan. Bring to the boil, then simmer for 5 minutes. Remove from heat; stand for 5 minutes, then strain solids from mixture. Crumb 4 slices of stale bread and add to sauce. Season with pepper.

9 Meatloaf magic

Mix 2 cups of torn old bread with 450g lean beef mince, 2/3 cup milk, 1/2 cup tomato sauce, 1 finely diced onion, 1 egg and seasoning. Place into a loaf pan and bake at 180ºC for 60 minutes.

10 Bread pudding

Cut bread into triangles. Layer in a baking dish. Pour over a mixture of egg, skim milk, table spread and brown sugar. Stand for 30 minutes, add chopped fruit, and bake at 180ºC until golden.

Sunday, June 28, 2020

Healthy cooking 101

Healthy cooking 101

Are you new to cooking? Or just need some healthy eating inspiration? Let HFG take you back to basics…

Healthy eating doesn’t have to be boring — and it never is! In fact, it’s easy to cook meals that are healthy and delicious. Don your apron!

Start with the basics

The first step to any healthy meal is getting the balance right. Every meal needs lean protein, quality carbohydrates and a variety of colourful vegetables. Having these key components in the right proportions is equally as important! Aim to fill up one-quarter of your plate with protein, another quarter with carbohydrates and the remaining half with a vibrant mix of vegetables.

¼ Protein power

A protein-rich diet has been scientifically proven to help you maintain a healthy weight.

Protein doesn’t just come from meats like beef, lamb or chicken — you can get it from fish, eggs, dairy, legumes, nuts and tofu.

For beef, a serve of protein is roughly the size and thickness of your palm; up to your knuckles for chicken; and your whole hand (or a small can of salmon or tuna) for fish. For meat-free protein, an equivalent serve is two eggs, a piece of tofu the size of a deck of cards, or 1 cup of legumes such as beans, chickpeas or lentils.

  • A small can of fish (95g)
  • A palm-size piece of raw meat or chicken (90–100g)
  • 2 large eggs

¼ Smart carbs

Carbohydrates are the fuel to feed your brain and muscles— but not all carbs are equal.

Choose carbs that are high in fibre with a low-Glycaemic Index (GI), such as wholegrain breads and cereals, brown rice, quinoa, oats, sweet potato, lentils and beans. In general, a small potato or small cob of corn is the perfect carbohydrate portion, as is ½–1 cup of cooked rice, grains or pasta.

You don’t have to eliminate carbs completely to be healthy, but if you’re not very active throughout the day, it’s wise to reduce your carbohydrate portion slightly.

  • ½ cup of cooked pasta
  • ½ cup of cooked rice

½ Veg out on 5

Eating at least five daily serves of vegies is one of the best things you can do for your health, so load up your plate!

Variety is key to maximising your intake of vitamins, minerals, fibre and antioxidants, so eat with the seasons and aim for at least three different-coloured veg at each meal.

If you’re a salad person, reach for vegies like spinach, lettuce, tomato and cucumber. Carrots, capsicum and radishes are also winners. If cooked vegetables take your fancy, fill your plate with broccoli, carrot, cauliflower and zucchini. Eggplant, Asian greens and mushrooms are perfect, too.

And remember to leave the skin on where possible to maximise fibre and antioxidants.

Get your 5+ serves a day!

  • 1 small potato
  • 1 cup broccoli
  • 1 small tomato
  • 1 cup leafy greens
  • 1 large carrot

Add healthy flavour

Once you’ve got the basics, it’s time to build flavour. Before you reach for the salt shaker, here’s how to add tonnes of healthy flavour to your meals.

Herbs

Fresh herbs are a favourite at HFG because they pack a flavour punch without added salt, sugar or fat. Using herbs in place of salt helps reduce your sodium intake and also provides important disease-fighting antioxidants. For a more economical or convenient option, you can choose dried herbs instead of fresh.

Spices

Spices add exotic, intense flavour that can transform a dish from bland to glam! Emerging research also shows that spices are antioxidant powerhouses and health superstars. From a gentle dusting of cinnamon on your porridge or roasted vegies to a pinch of chilli in your stir-fry, or cloves in stews, it’s so easy to add big, bold flavour without salt. Freshly cracked black pepper is great on nearly everything, too!

You can build up an inexpensive selection for your kitchen spice rack, and use them as liberally as you like.

HFG’s favourite spices

  • Cumin
  • Chilli flakes
  • Curry powder
  • Cinnamon
  • Paprika

Aromatics

Keep chilli, garlic, ginger, onion and citrus in your healthy flavour toolbox.

Cooking with garlic and fresh chilli can really bring some dishes to life— and a squeeze of lemon or lime over a finished meal adds the perfect zing to tie it all together. If you have Irritable Bowel Syndrome (IBS) and can’t tolerate large amounts of garlic and onion, try infused olive oils.

Extra-virgin olive oil

Olive oil is rich in cancer-fighting polyphenols and heart-healthy monounsaturated fat. A drizzle of olive oil over vegies and salads enhances the flavour of these health heroes, and even helps your body better absorb their nutrients. Aim to always select quality Australian extra-virgin olive oi

Flavour saviours

Try one of these winning flavour combos in your next dish.

Mexican

Cumin, fresh or dried chilli, garlic

Indian

Garam masala, turmeric, ginger

Thai

Coriander, fresh chilli, lemongrass

Italian

Basil, oregano, extra-virgin olive oil

Greek

Oregano, garlic, yoghurt

Choose the best method

Stir-frying

One of the quickest and easiest ways to cook food in a healthy way is to stir-fry. The high heat cooks food in a few minutes, retaining nutrients, texture and colour — plus you only need a small amount of oil. Remember to cut your ingredients into uniform pieces so that they cook at the same rate.

Steaming

The less water you use, the more nutrients remain in your food, which makes steaming much better than boiling. You can even steam food in the microwave! Steamed vegies are an easy side because they keep their flavour and crunch — just be careful not to overcook them.

Roasting

If you’re all about minimal fuss, roasting is an excellent method for you. Roasting is also equally effective for vegies and meat. Simply place your meat or veg on a baking tray or roasting rack, drizzle with olive oil, herbs and spices, crank up the oven — and let it do the hard work for you!

Poaching

When you’re poaching food in water, you aren’t adding kilojoules or fat. If you plan to use the poaching liquid as a sauce or broth, be sure to use reduced-salt or reduced-sugar liquids, or dilute them with water to keep your sodium intake low.

Slow cooking

If you buy one appliance this winter, make it a slow cooker. Cooking low and slow is the perfect way to create hearty stews, soups and curries that are loaded with flavour. The gentle heat used and long cooking time results in melt-in-your-mouth meat — plus you save on washing up! Check out our delicious vegetarian recipes using a slow cooker.

10 must-have pantry staples

Keep these 10 healthy ingredients on hand.

  • Extra-virgin olive oil
  • Balsamic vinegar
  • No-added-salt canned tomatoes
  • Wholegrain mustard
  • Dried herbs
  • Spices
  • No-added-salt canned legumes
  • Canned tuna in spring water
  • Rolled oats
  • Brown rice

Saturday, June 27, 2020

Veg-packed meal planner

Veg-packed meal planner

Enjoy four nights of delicious, nutritionist-approved meals for two, for under $78. Download your shopping list and get dinner done.

Weeknight recipes for two:

Monday: Green pasta with edamame and parmesan

Tuesday: Beef and vege rissoles with lentil potato smash and tomato sauce

Wednesday: Vege burger with slaw and peanut sauce

Thursday: Indo-style chicken noodle soup

DOWNLOAD – Weeknight meal planner winter 8

Friday, June 26, 2020

Your week two meal plan

Your week two meal plan

Welcome to week two of the 30-day Reset program! We hope you enjoyed your first week.

We’d love to hear how you are going, join us on the closed Facebook group here or send us an email at [email protected]

This week we have some delicious meals planned for you, as well as plenty of inspirational food, health and exercise tips.

One of the biggest misconceptions about healthy eating is that you need to spend hours in the kitchen prepping meals, but it’s just not true! Here at HFG, we love the ‘cook once, eat twice’ mantra. This means cooking a little extra at dinner to pack away and reheat for lunch the next day. It saves precious time in the kitchen, plus you have a delicious, homemade meal to enjoy the next day – that means you save money by not buying lunch. Win-win!

Most of our dinner recipes serve four people, so you can scale the ingredients up or down, depending on how many serves you need. Less time in the kitchen means more time to spend doing things you enjoy – why not use the extra time to step outside for a gentle walk to unwind, or join a local yoga or Pilates class.

While the sun is shining, why not make the most of it?

Click on the image below to open and download the week two meal plan:

We also have a delicious bonus smoothie bowl recipe for you from K-Fibre – click on the image below to open and download it.

And watch this video for some handy preparation tips:

 

Thursday, June 25, 2020

Your week two exercise plan

Your week two exercise plan

How did you go with week one of our fitness reset? We hope you’re enjoying the challenge. Here’s your week two exercise plan from our 30-Day Reset fitness ambassador and former The Biggest Loser trainer Libby Babet.  Click on the image below to view the full plan and download a copy.

Need a little help with the exercises? Click here for some handy visual tips from Libby.

Have you tried Libby’s 5-Minute Magic Movement routine yet? Here’s the link. 

Wednesday, June 24, 2020

Eat, drink and stay healthy over the silly season!

Eat, drink and stay healthy over the silly season!

Christmas looms once again. Given our innate love of indulgence, the challenge is to treat ourselves and have fun without looking like an overstuffed turkey at the end!

With a little planning, however, you can survive the silly season and be fit, healthy and relaxed when it is all over.

When it comes to food, I like to redefine the concept of a Christmas ‘treat’. The Oxford Dictionary defines a treat as “a source of special delight or pleasure” and while traditional Christmas favourites such as chocolate, ice cream, éclairs, mince pies, plum pudding, brandy butter, fruit cake, savouries, champagne, cocktails and beer may fit the bill, so do many healthier foods. Foods like salmon, prawns, ham on the bone, turkey, succulent fillet of beef, nuts, strawberries, cherries, mangoes, melons, figs, avocadoes and fresh asparagus are “a source of special delight and pleasure” to me, and these are the foods I concentrate on when planning food for the holiday season. Small portions of chocolate, cake and desserts have their place too, but as trimmings to these delicious foods, not as main players.

My advice for a happy and healthy holiday season is as follows:

  • Fill your menu with healthier treats
  • Allow a few of the less healthy treats
  • Keep your portions small and eat slowly and mindfully
  • Drink plenty of water
  • KEEP ACTIVE

Eat, drink and stay healthy…

  • Enjoy fruit and vegetables – use seasonal berries and other fruit to bulk out desserts and nibbles platters. Salads with bread and leftover cold meats make ideal lunches or evening meals. Have small quantities of meat and then fill up your plate with vegetables and salads.
  • Cook your roast vegetables separately from the meat – a light brush with oil or an oil spray is all they need to become crisp and delicious.
  • Buy lean meats and trim off any fat before cooking and eating. Remove the skin from chicken and turkey.
  • Skim fat from meat juices before you make gravy; cooling the juices first helps. Alternatively, use a gravy powder as a base and use vegetable water (eg. pea water) as the liquid. A little brandy, cranberry or redcurrant sauce will give extra zing!
  • Try custard/brandy custard or thick Greek yoghurt with Christmas pudding rather than brandy butter and rich creams/ice creams. If you can’t resist cream or ice cream, have one, not both!
  • Stock up on healthier food items and treats. Shortbread is laden with fat, while biscotti has very little. Berries, mangoes and smoked salmon are great ingredients for any celebration.
  • Make Xmas mince pies with filo pastry instead of traditional high-fat pastry. If using short-crust pastry, use a very thin layer and leave the pies open. Check the label of the fruit mince to ensure it does not contain suet (pure fat).
  • Alternate alcoholic drinks with water or diet soft drinks – this way you keep hydrated and are less likely to overdrink.
  • Avoid overeating at Xmas parties by eating something healthy before you go. This way you are less likely to be tempted by the rich cheeses, sausage rolls, chippies etc. These foods are easy to over-consume when you are hungry and drinking alcohol.
  • Replace butter and margarine with lower-fat spreads such as mashed avocado, hummous, mustards and relishes.
  • Try chocolate-dipped strawberries or cherries as an alternative to chocolate –all the enjoyment of chocolate in a much healthier package!
  • Eat your food slowly – it takes time for the brain to register fullness.
  • Stay active – a walk, swim or game of tennis will do wonders for the body and soul. Use your leisure time to play with the children or socialise in the outdoors.
  • For a sweet treat why not try biscotti or mini-muffin-sized Xmas mince pies (made using filo pastry). They hit the spot with relatively few kilojoules!
  • Swap the savouries for platters full of vegetables. Better colour, texture and flavour and better at looking after your health and weight!

The most important thing is not to feel guilty about having treats on Christmas Day. It’s only one day and you can always make up for it by having lighter, healthier meals on following days.

Bronwen

 

Tuesday, June 23, 2020

Protein – is it the key to losing weight?

Protein – is it the key to losing weight?

Low-carb diets are last year’s news but while Dr Atkins and his diet may be dead and buried, new evidence is emerging that diets high in protein do assist weight loss.

This is because they appear to satisfy hunger more than traditional diets – protein, it seems, has more staying power than fats and carbs when it comes to promoting fullness and satiety.

Our Ministry of Health advises around 12–15 per cent of our total kilojoules should come from protein, around 30 per cent from fat and the remainder from carbohydrates. This is for general health, not necessarily weight loss. If we are to increase protein, as many weight loss diets today recommend, the problem arises, what do you cut back on – fat or carbohydrates?

Dr Atkins decided carbs were the enemy and restricted them drastically. While people lost weight, they also lost out on a whole range of vital nutrients that healthy carbs provide. As well, it now appears that low-carb diets tend to increase inflammation in the body – not a good formula for long-term health.

That leaves fat as the only option to reduce. Sounds easy, but it must be done carefully. The secret is to reduce saturated fat while not compromising intake of healthy poly- and mono-unsaturated fats. Results from trials show that this appears to be a good formula for sustainable weight loss and long-term mental and physical health. A study recently reported in the American Journal of Clinical Nutrition reported greater satisfaction, less hunger and greater weight loss when fat was reduced to 20 per cent, protein was increased to 30 per cent and carbs accounted for 50 per cent.

Increasing protein while decreasing fat can be a challenge. This is because traditional high-protein foods such as meat, milk and cheese are often high in fat as well. The ideal is to choose protein foods that are LOW in fat, and this is where people often fall down.

When considering upping your protein intake, it is important to remember that each of us is different when it comes to achieving a healthy weight. Choose an approach that keeps feelings of deprivation and hunger at bay, yet ensures adequate nutrient intake while suiting your taste buds at the same time. In my view, it should also be environmentally and globally sustainable, but that might make it all too hard! Whatever you do, it is important to remember that the science around high-protein diets is very new. More research is needed before evidence-based population health recommendations can be made.

If you decide to try a higher-protein approach, the following advice will help you do it in a way that best looks after your health and the planet.

  • Resist the urge to upsize meat portions – remember, animal protein is higher in fat and less globally sustainable than plant protein.
  • Increase using plant protein – include legumes, nuts and whole grain cereals daily. Learn to like tofu!
  • Include fish as often as you can – canned fish and salad make a deliciously satisfying lunch.
  • Eggs are low in fat and are satisfying any time of day.
  • Choose lean cuts of meat and poultry and trim any fat (this means bacon, too).
  • Limit intake of hard cheeses – instead use cottage, ricotta and extra-light cream cheese (5 per cent fat).
  • Choose the lowest-fat versions of dairy products and eliminate butter and cream. Low-fat milk or low-fat yoghurt make satisfying snacks.
  • Use an oil spray for cooking – remember, each tablespoon of oil has around 15g of fat.

Sample menu

Breakfast

  • Baked beans and poached egg on a piece of grainy toast (no butter)

Lunch

  • Can of tuna with salad
  • Pottle of light yoghurt
  • Banana

Dinner

  • Chicken and vegetable stir-fry
  • Brown rice

Snacks

  • Handful of almonds
  • Milo made with 1 cup of trim milk
  • 3 Vita-Weat crackers with cottage cheese and tomato

This menu has 24 per cent protein, 26 per cent fat (of which only 6g are saturated fat) and 50 per cent carbs. With protein every meal and present in the snacks, this menu will satisfy while promoting health and a healthy weight at the same time.

Bronwen

 

Monday, June 22, 2020

Herbs, birds and winter veg

Herbs, birds and winter veg

I always think that the hardest part of the winter to endure is three weeks either side of the shortest day. Now we’ve accomplished that, even though the weather hasn’t got any better, there are a few minutes more of daylight each afternoon, and sometimes it’s even possible to think about spring. Crocuses are flowering in the garden at the front of the house, and in the grass under the fruit trees the leaves of daffodils are showing.

Almost the only things possible to plant at this time are peas and broad beans, if your soil isn’t sodden. I’ve tried broad beans and decided that I’d rather use the space for more peas, as there really can’t be a more delicious vegetable. Peas like cooler conditions and, planted in the next weeks, they’ll be ready to eat about the end of September.

From the vegetable garden I’ve been using cauliflower and broccoli, celery, and the indestructible silver beet. Cabbages are almost ready as well. Cauliflower is the latest trending vegetable, and there are recipes for it everywhere, from blitzing it in the blender to make ‘rice’, to soups and salads.

Surprisingly, considering the lack of sunshine this year, there are Cape gooseberries ripe and they make a delicious snack, much too tasty to make into jam. If you’re not a frenetically tidy gardener, they seed about and seem to have two or three crops of fruit a year, ripening regardless of conditions. They come originally from Peru so perhaps they’re used to extreme weather.

From the end of the garden I can hear the squawks, gulps and chimes and of tui as they feed on the ‘Dragon’s Gold’ kowhai. This kowhai variety grows as a vigorous bush rather than a tree, and flowers all winter, making a natural feeding centre for tui and even the occasional bellbird. I’m a bit dubious about people who set up feeding stations with sugar water, as I feel that sugar isn’t any better for birds than it is for people. These birds are honey eaters, and the nectar they naturally feed on  probably has other nutrients.  I’d rather grow a nectar producing plant like kowhai, flax, or flowering gum to attract them. According to ecosanctuary Zealandia’s website it’s better to use raw or brown sugar than white if you are making sugar water.

When nothing much else is happening in the garden, it’s time to take stock of the herbs. Most of them (excluding basil) just keep growing all year, making themselves available to spice up whichever dish is on the menu. A herb garden is an asset and you can make it quite decorative. One of my favourites was one where the herbs were arranged in a rockery – ideal, as most like sun and warmth. I’ve been planting different thymes in a section in front of the garage wall which is paved with river stones, and I’m looking forward to seeing the different shades of leaves and the colours of the flowers. Parsley is one of the useful herbs and contains vitamin C so I use it whenever I can – in scrambled eggs, added to meat dishes, and sprinkled over salads.

Sunday, June 21, 2020

Be savvy about serving sizes

Be savvy about serving sizes

You’ve just polished off a small pottle of yoghurt, thinking it was a single serve. But when you look at the label, you’re surprised to discover the tiny tub contained two serves. Sound familiar?

Food manufacturers can tweak their products’ serving sizes to suit whatever claim they want to make on the label. Take breakfast cereal, for instance. A standard serve of one brand may be 30g (about two-thirds of a cup), whereas another brand’s is 50g. Now 30g is probably much less than the amount most of us pour into our brekkie bowls, but the nutrition information panel makes the cereal seem like a healthier choice. Why? Because a smaller serve provides fewer kilojoules and less sugar. Meanwhile, the other brand’s more generous 40g serve lets its label boast ‘more fibre per serve than other breakfast cereals’, which is entirely true, simply because you’re eating more of it.

Size up your serves

Years ago, serving sizes were much less varied. A slice of any bread weighed 30g, conveniently giving you 15g of carbohydrate (one portion of carbs) and making carb counting much easier if you had diabetes. Today, a slice of bread can weigh anything between 30 and 48g.

The bottom line

To ensure you’re eating only one serve, weigh your usual portion to see how it compares with the serving size on its label.

Compare these different serving sizes

Homebrand Rolled Oats1 serve = 30g
Harraways Organic Rolled Oats1 serve = 40g
Bluebird Ready Salted Multi Pack1 serve = 18g
Bluebird Ready Salted Chips1 serve = 40g
Piako Creamy Passionfruit Yoghurt
(500g pottle, serve size 100g, 5 serves per pottle)
1 serve = 100g
Anchor Greek Style Pear Yoghurt
(180g per pottle, 1 serve per pottle)
1 serve = 180g

 

Saturday, June 20, 2020

Choose satisfying foods to lose weight

Choose satisfying foods to lose weight

To Make Every Meal Healthier! this month we’re focusing on ways to feel satisfied and still lose weight.

The key to staying satisfied (and so not snacking or overeating from hunger) is to choose foods with a high satiety value. In other words, foods that keep us feeling fuller, for longer. Here are some small, simple swaps you can make every day to get you started.

Breakfast

REPLACE THISWITH THISWHY?
Toast with butter and MarmiteToast with avocado and tomatoLower GI, higher in fibre
CrumpetsFruit toastMore fibre and more unsaturated fat
Refined breakfast cerealTraditional oatsLower GI, higher in fibre

Lunch

REPLACE THISWITH THISWHY?
Packet soupCanned chunky vegetable soupMost soup fills you up, but those with vegetables have more fibre
Sandwich breadPita breadMore room for fibre-rich, water-rich salad veges
Green saladTuna and avocado sushi rollMore protein and unsaturated fat, lower-GI rice

Dinner

REPLACE THISWITH THISWHY?
PotatoesKumaraLower GI
Chicken nuggetsFrozen fish filletsMore protein, and according to Australian research, fish is more satisfying than chicken
Kidney beansSoy beansLower GI and higher in protein

Snacks

REPLACE THISWITH THISWHY?
20 rice crackers2 cups popcornSave over 350kJ and boost fibre intake by 3g
50g bag of chips50g crunchy chickpeasA crunchy snack with three times the protein, and save almost 400kJ
Chocolate barJarrah Drinking Chocolate with trim milkHigh in protein and water, which increases stomach distention and satiety

Friday, June 19, 2020

How to make your vote count

How to make your vote count

With the upcoming election drawing near, HFG editor Niki Bezzant asks the political parties about their policies on obesity and nutrition.

The issues

Obesity

New Zealand is the fourth most obese nation in the OECD. One-and-a-half million Kiwis are overweight, and more than 1.3 million Kiwis are obese.

The causes of this problem are complex. According to the NZ Medical Association’s recent report Tackling Obesity: “Key drivers include the increased availability of cheap, palatable and energy-dense foods, persuasive and pervasive food marketing, and reduced physical activity. This has led to an ‘obesogenic’ environment in which making the healthy choice has become increasingly difficult and expensive.”

Obese people have medical costs 30 per cent higher than those with normal weight. About 4.5 per cent of the total healthcare expenditure in New Zealand ($686 million) can already be attributed to obesity, and that cost can be expected to rise.

Diabetes, cancer and heart disease

Being obese significantly increases our risk of other diseases. The number of Kiwis with diabetes has almost doubled in the past 10 years. If we can’t stop this trend, it has been estimated that by 2021 nearly half a million New Zealanders will have type 2 diabetes, costing the country more than $1 billion a year. And we can’t assume this doesn’t apply to us. The University of Otago found last year that almost one in five of those aged 35-44 and almost 45 per cent of those aged 55-64 had pre-diabetes.

Increases in weight also mean increases in cancer risk. It’s been estimated that excess weight and obesity cause approximately 20 per cent of all cancer cases.

Heart disease is the most common cause of death in our country, accounting for 90,000 years of life lost each year to disability and premature death.

Things that could help

Health experts acknowledge that solving the obesity crisis is not just the responsibility of the Government. But there are some policy suggestions on the table that might help.

Tax on sugar-sweetened beverages

A growing group of experts is lobbying for a 20 per cent tax on sugar-sweetened beverages. There’s some evidence a tax could work: in Mexico, where a 12 per cent tax was recently introduced there has been a seven per cent reduction in sugary drinks consumption in just a few months. A study conducted by Auckland University found the tax could generate up to $40 million in new tax revenue each year, which could be invested in programmes to improve population health. (For more on this issue, see HFG June 2014).

No GST on fruit and vegetables

This is a strategy that some health experts propose as an incentive for people to buy more healthy food.

There is some evidence this could make a small but significant difference to Kiwi households. In 2010 the University of Otago published research showing an 11 per cent increase in purchasing of fruit and vegetables when 12.5 per cent was taken off the price. This equates to about half a kilo more vegetables and fruit per household each week, or about six extra servings.

Food in schools

Although nutrition is taught to some degree at school, it’s often undermined by the fact that the foods available in schools are not as healthy as they could be. In 2009 guidelines for healthy food in schools were scrapped, meaning high salt and sugar junk foods could once again be sold in school canteens.

A report published in The New Zealand Medical Journal in 2010 said: “The healthy food policy had the potential to directly benefit the 56 per cent of children and 62 per cent of adolescents who buy food from school canteens”. While there are currently guidelines for schools on healthier options, these are not mandatory and in many schools poor-quality, sugary and salty foods dominate the tuck shop.

Cooking in schools

Many health experts are concerned that children are growing up without basic culinary skills or food knowledge, which in turn is contributing to obesity. When we don’t know how to cook it is much harder to source and eat a healthy meal. The schools curriculum includes elements of nutrition, food preparation and food technology. However, cooking is not being taught consistently.

There’s evidence that when kids learn basic ‘hands-on’ cooking, they become more interested in food and eat more vegetables. A Massey University evaluation of Garden to Table, a programme in primary schools where children learn to grow and cook food, found: “Since participating in the programme most children indicated their willingness to try new foods. In most schools, children were cooking at home sometimes or often, they were helping to shop for food and were trying out recipes they had made at school.”

Q&A voter’s guide

We asked political parties about their policies on healthy eating and obesity. Here’s what they said.

Q. What does your party plan to do to combat obesity?

National

The Government sees its role as providing information and support for individuals and families regarding healthy eating, and has no intention to introduce more restrictive measures such as sugar taxes, or stricter regulation of advertising. We see our new $40 million anti-obesity initiative, Healthy Families NZ, as a more sophisticated and evidence-based way of addressing obesity and other underlying causes of poor health. Each year, we also invest around $60 million on a range of programmes, including Kiwisport in schools, green prescriptions, and fruit in schools, to encourage healthy eating and exercise for young Kiwis.

Labour

Labour has set eight Health Priorities in our 2014 Health Manifesto. All relate to obesity in some way, but of importance is our priority to prevent and manage diabetes, cancer, cardiovascular disease, stroke and respiratory illness. Obesity is a factor in all of them. Measures will include investing in public health, Healthy Eating Healthy Action programmes restored and rolled out throughout New Zealand, a ban on advertising of unhealthy food to children, front-of-packaging labels, and school tuck shop regulations.

Greens

Government has substantially reduced investment in obesity prevention over the past five years. The Green Party believes it is time for action on the issue of obesity, and we have developed a comprehensive policy programme to achieve this, including a Diabetes Action Plan and a Healthy Heart Action Plan.

Maori

For the short term, we have lobbied for appropriations in government spending towards bariatric surgery. For the long term we are focussed on healthy food options being accessible to all families through fairness in the supermarket industry; supporting families to grow their own gardens and harvest other natural foods; accessible sporting and recreational activities; greater regulation of marketing of food to children; and making it as easy as possible to distinguish healthy from unhealthy food options, through such means as traffic light food labelling.

ACT

Ultimately the answer can only come from the people themselves making better choices. We are each in control of what we put into our bodies and how we exercise. We believe that the only sustainable solution is a society based on personal responsibility, which means a tax, welfare, and regulatory environment that increases freedom and responsibility.

New Zealand First

Preventing obesity needs to become a public health target for the Government before it becomes a huge financial burden for the country. We would implement a national strategy for addressing obesity, diabetes and other major illnesses, incorporating health education initiatives, improved screening programmes and strategies.

Q. What is your position on the taxation of sugar-sweetened beverages?

National

Does not support a tax.

Labour

We have not committed to a tax on sugar-sweetened beverages, but we are prepared to look at measures that are evidence-based and work to reduce the overall consumption of sugar.

Greens

It is Green Party policy to support an additional tax on sugary drinks. We would ring-fence revenue generated from this tax to fund additional health promotion programmes. We will also investigate and, if workable, implement taxes and other disincentive measures for other foods and drinks with high sugar, salt or fat content which have high consumption levels causing obesity.

Maori

Taxation is one front which must be explored in de-normalising the unhealthy relationship we have with sugar and reducing its overall harm.

ACT

To the extent that this tax recovers the costs imposed on the health system created by consuming the drinks, it is okay in principle. The difficulty is that it is actually excess consumption, not just consumption per se, that leads to problems. Taxing consumption might be a compromise, so long as it is not unduly expensive to administer.

New Zealand First

It is worth seriously considering the benefit a taxation could have. If implemented as part of a wider national strategy, the tax revenue should be reinvested to fund obesity and type 2 diabetes prevention.

Q. What is your position on the removal of GST from fresh vegetables and fruit?

National

This would be incredibly complex and wouldn’t target any particular group of people.

Labour

Our Best Start policy puts considerable additional money into the pockets of low-paid New Zealanders. This will be of great benefit for families as only small savings can be made by removing GST.

Greens

The Green Party does not support the removal of GST. The Greens’ preference is to increase the disposable incomes of low income families so they can more readily afford fresh fruit and vegetables. We have policies such as progressively increasing the minimum wage that will achieve this.

Maori

We support the removal of GST from healthy foods such as fresh fruit and vegetables.

ACT

The impact of this does not justify the administrative difficulties it creates. Ultimately it saves only 15 per cent of the cost of vegetables but imposes great costs on businesses supplying food.

New Zealand First

New Zealand First’s policy of accessible fruits and vegetables includes ensuring they are affordable for all families.

Q. What is your position on the reintroduction of healthy eating guidelines to schools?

National

Does not support the reintroduction of healthy eating guidelines in schools. Communities involved in Healthy Families NZ programme may choose to implement this in their own schools.

Labour

Supports school tuck shop regulations and the reintroduction of food and nutrition guidelines for schools. As part of our Food in Schools Programme, Labour will partner with community and voluntary organisations, incorporating the most cost-effective approaches currently operating, to provide free food in every decile one to three primary and intermediate school that needs and wants it.

Greens

The Green Party supports the reinstatement of the healthy food standards in schools. In government, the Green Party will encourage learning by providing nutritious healthy foods and lunches in schools, school tuck shops and vending machines. This will be achieved by removing fizzy drinks, sugary drinks, lollies and chippies from sale on school property, installing filtered water systems in all schools, providing free fruit to all primary schools and early childhood services, and establishing a cross-sector working party to investigate how free healthy breakfasts can best be provided in all primary schools and early childhood centres.

Maori

A National Strategy should inform all food policy, including goals relating to nutrition in schools.

ACT

We strongly believe that schools should have more autonomy about how they teach children. Imposing a one size fits all solution from Wellington may satisfy the needs of policy makers to ‘do something’ but the best solutions, such as Garden to Table, tend to come from the ground up.

New Zealand First

New Zealand First believes health education initiatives are important to curbing our eating habits as part of a wider national health strategy and would consider all possible educational options.

Q. What is your position on introducing nutrition and cooking classes as part of the mandatory school curriculum?

National

Happy with the current system.

Labour

Labour will ensure that best efforts are made to combat our dangerously high levels of obesity through a coordinated range of evidence-based measures, including school-based programmes.

Greens

It is Green Party policy to make teaching of nutrition, basic cooking and gardening skills, and the origins and production of food part of the core curriculum. We also intend to promote the creation of productive organic fruit and vegetable gardens at all primary schools.

Maori

We are in support of primary school-aged children learning nutrition and cooking, as a key life skill, in schools as well as throughout school care and recreation programmes. We are especially supportive of programmes which link nutrition and cooking education to gardening components and other food gathering skills which emphasise the reciprocal relationship between people as caretakers of the environment, and the environment as a source of healthy food options.

Act

Mandatory solutions may be satisfying but can supress better solutions from the people closest to the children, teachers, parents and the community. The New Zealand Curriculum is designed to empower schools, top down approaches would be a step backwards.

New Zealand First

New Zealand First believes health education initiatives are important to curbing our eating habits as part of a wider national health strategy and would consider all possible educational options.

What’s happening overseas?

Australia

  • Has no GST on fresh food.
  • Shape Up Australia is a government initiative to help Australians reduce their waist measurements and improve their overall health. Includes a weight-loss app and website.
  • Healthy Together Victoria is a government programme which aims to improve people’s health. This is the basis for the NZ Government’s pilot Healthy Families NZ programme.

United Kingdom

  • As part of the Government’s strategy to tackle obesity, cooking classes are to become a compulsory part of the school curriculum.
  • Recently introduced new food standards in schools including more portions of vegetables, an emphasis on wholegrain foods, limiting fruit juice portions, added sugar, battered and fried foods and pastry.
  • Has implemented ‘traffic light’ labelling on packaged foods.

Japan

  • Has a unique government mandated food and nutrition education programme, Shokuiku, which runs from preschools through to the elderly population.
  • Food and nutrition education is of equal importance in schools as intellectual, physical and moral education.
  • Schools have nutritionists on staff and treat meal times as opportunities for learning about food.

For more information

Check the parties’ websites for details on their policies:

ACT www.act.org.nz
Green www.greens.org.nz
Internet internet.org.nz
Labour www.labour.org.nz
Maori maoriparty.org
National www.national.org.nz
New Zealand First nzfirst.nz

Make sure you’re registered to vote at enrol.elections.org.nz

Thursday, June 18, 2020

Dig into free gardening workshops in Auckland

Dig into free gardening workshops in Auckland

Community food advocates are hosting a series of free gardening workshops held in Auckland’s Aotea Square this month and next.

The Kai Auckland workshops will run on weekends from 21 January to 18 February 2017.

Kai Auckland is a movement for Aucklanders that aims to create a more equitable, sustainable and localised food system, according to the Auckland Live website.

The workshop themes include growing food in a small space, upcycling waste to create garden ornaments, collecting rainwater, preserving garden produce, and composting, worm farms and bokashi.

More details about Kai Auckland can be found here.

To book one of the workshops, head here.

 

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Wednesday, June 17, 2020

Nutrition education helping Kenyan children

Nutrition education helping Kenyan children

New Zealand teams recommend solutions in Kenyan community.

Together ChildFund New Zealand, Otago University’s Human Nutrition Department and Kenyatta University are tackling the complicated issue of childhood malnutrition. Their work is highlighting the importance of education around nutrition and its importance in overall health and development.

In the rural township of Emali, Kenya where extreme poverty is endemic, Otago’s Human Nutrition team led by Dr Lisa Houghton with colleagues from Kenyatta University gathered blood samples from 518 children aged three to five years from two tribal groups, the Maasai and Kamba. They found anaemia, iron and zinc deficiencies that were much more severe and widespread than previously assumed with 75 per cent of Maasai children suffering from iron deficiency alone.

Children’s health and diets were also studied in detail. Stomach upsets, fevers, and respiratory illnesses were extremely commonplace leading to a vicious cycle of reduced appetite, less food eaten, lowered immunity and more illness.

It became clear from surveying caregivers that their biggest challenge was a lack of knowledge about the nutritional needs of children under five. Recommendations were made on what children were fed, how often they were fed, and how food was prepared to provide the vital ingredients for a plan to tackle the poor health of children.

Caregivers, including parents, head teachers, early-childhood teachers and community health workers, took part in workshops on child growth, nutrition and food preparation. The main objectives of the nutrition workshop were to help caregivers to:

  1. Understand the importance of nutrition for children in the first 1,000 days of life.
     
  2. Know the key nutrition behaviours to be promoted through the Garden Project. That is, getting the right nutrients for growing children; proper selection and care of nutrient-rich cultivars, proper processing and preservation method of foods harvested from the gardens. (The Garden Project involves the use of ‘gunny bags’ – sacks that can be filled with nutrient-rich soil and used to grow a variety of vegetables. They are used in schools and homes.)
     
  3. Understand the concept of dietary diversity and what it means. That is, the need to mix nutrient-rich greens with staples; get more protein into the daily food intake of growing children; eat a variety of foods across the food groups; ensure dietary diversity through growing more diverse vegetables through home and school gardens.
     
  4. Know the important feeding practices related to children under the age of five. For example, small servings but more frequent than at present; provide breakfast; essential nutrients for healthy growth and resistance of diseases; feeding three- to five-year-olds three nutritious meals every day and healthy snacks between each meal. (One challenge has been the practice amongst Maasai of filling young children up on a weak milky tea, which serves as a meal meaning the children will not eat other foods.)
     
  5. Training in the use of education resources to support nutrition behaviour change. Community Health Workers who have been trained are the group leaders, ensuring that they are using education materials to support behaviour change among the caregivers.
     
  6. Have a plan for where and how to integrate nutrition education into current activities. This includes nutrition training during food preparation which is normally done by the cook assisted by the early childhood centre parents.
     
  7. Understand nutrition assessments, screening and referrals. Emphasising the importance of growth monitoring and promotion to identify different types of malnutrition which can either be handled at the community level or referred to a health facility.

It also focused on challenging community practices that undermine and discourage proper nutrition, and parents identified other challenges to good nutrition, such as a lack of equipment for food preparation and serving. The workshops encouraged ownership of the project by parents and caregivers. Parents, for instance, organised groups for assisting the early childhood centres with cleaning and preparation of food.

Out of the workshop came the following proposed solutions:

  1. Each early childhood centre to purchase cooking utensils such as sufurias (cooking pots), serving spoons, plates, tablespoons and a meat mincing machine.
     
  2. Children to be fed on eggs three times and eat chicken meat once a week.
     
  3. Children to eat vegetables every day and parents to use empty nylon sacks from the feeding program to revitalise the kitchen gardening. The sacks or gunny bags are used as ‘pots’ for growing vegetables.
     
  4. Parents will construct a separate poultry pen to ensure a fresh supply of chickens.
     
  5. Food for early childhood centre children will be cooked separately from the entire school while early childhood parents will support school activities.

The result so far is:

  1. At 32 early childhood centres, children are eating well cooked and rationed foods.
     
  2. At 12 early childhood centres, children are eating foods enriched with animal proteins, ie. chicken meat and eggs.
     
  3. At nine early childhood centres, children are eating foods enriched with vegetables every day.
     
  4. Teachers and parents in all the 32 early childhood centres supported by the project have accepted participating fully to ensure the success and continuity of the project.
     
  5. Seventy-two caregivers and parents in 18 early childhood centres have been trained and sensitised on the importance of participation in school feeding programmes.

Next year the Otago Human Nutrition team with ChildFund are planning to visit Emali to assess whether children are any healthier as a result of the activities.

Understanding the reasons for childhood malnutrition and developing practical ways to address it is vital to ensure young children grow up healthy. The research and the solutions put in place in Emali, if successful, could be replicated in other communities ensuring generations of children are given the best possible start in life.

To support ChildFund’s work, visit www.childfund.org.nz to find ways to get involved.

This upcoming Mother’s Day is a perfect opportunity to provide the gift of a Nutrition Training Voucher for a mum (or dad) in Emali, Kenya, more here.

Tuesday, June 16, 2020

Dream big

Dream big

A 13-year-old Manawatu student tells the story of how she is already well on the way to achieving her dream of running a healthy food enterprise.

"Hi – I’m Maddie and I am a Year 9 student at Palmerston North Girls’ High School. From an early age I’ve been passionate about cooking and baking. I decided to enter a food project to the Science & Technology Fair at school for the first time three years ago. In Year 7, I developed a combination of gluten-free flours that made the best cupcakes ever – nobody could tell they were gluten free! There was no grittiness or strange aftertaste and they had a lovely, soft texture. My project was then selected for the Manawatu Science & Technology Fair (MSTF) where I won a couple of minor prizes, but I realised that if I wanted to do well I must come up with an innovative idea.

I spent the next 12 months developing my project. After extensive research I was shocked to discover that 60 per cent of Kiwi kids are not eating their recommended 5+ fruit and vegetables a day. I decided to develop a healthy ice cream that contains 50 per cent vegetables but tastes like raspberry ice cream. After much trialling and sampling I came up with a product that is low in sugar and fat, with an appealing raspberry flavour, as well as being packed full of vegetables you couldn’t taste. I ensured that there were veges from all the colour groups to optimise the amount of different vitamins and minerals in the product. Now kids could snack on ice cream after school and be eating their vegetables without knowing it! This project was also chosen to be entered in the MSTF and I was so excited when I won the Premier Prize for Technology. Not only did I win $625 in prize money and three prizes, but best of all I won an internship at Fonterra’s Research and Development Centre.

My latest project has taken me hundreds of hours of research, trialling, sampling and development. I have spent all my school holidays working on it. My friends think I’m crazy! After noticing other school students eating unhealthy chips, cakes, biscuits and sweets for lunch I decided to create a ready-to-eat, nutritionally balanced lunch meal that could be sold at the school café or at the supermarket. I set myself quite challenging specifications. The product had to:

  • Contain at least two portions of a teenager’s daily fruit and vegetable intake
  • Should contain fruit and vegetables from each of the five colour groups
  • Provide one serving of protein and two servings of slow-release carbohydrates
  • Be low in fat
  • Contain no added sugar
  • Contain no artificial colourings, flavourings or additives
  • Be high in fibre without containing large ‘bits’ that kids do not enjoy eating
  • Cost under $5 to produce
  • Have a unique point of difference to other ready-to-eat products on the market, ie. targeted at teenagers, fun to eat, colourful and bright recyclable packaging

I decided to create a raspberry flavoured fruit milk jelly, a raspberry/vegetable purée and healthy dipping biscuits. The biggest challenge was making crunchy biscuits without sugar as sugar creates the crunch. I initially tried replacing the sugar with honey but this created a cake-like texture. After weeks of trialling I finally found a combination that worked and I was able to create crunchy sugar-free biscuits, packed full of oats for long-lasting energy and shaped like a spoon for dipping. Another challenge was getting a portion of protein into the product. To do this I had to add milk powder into the fruit milk jelly, but this left a horrible aftertaste. Once again, lots of trials were required to get the right combination of raspberry taste with the correct setting and consistency.

I had finally come up with a product I was happy with, and one that was enjoyable to eat. This was a well-balanced meal, low in fat, sugar and salt, and containing two portions of fruit and vegetables, one portion of protein and three portions of carbohydrates. No added sugar was used – only natural sugars from honey (fructose) and milk (lactose). It is also high in vitamin C (60 per cent of RDI), calcium (34 per cent RDI), vitamin A (35 per cent RDI) and iron (11 per cent RDI). My meal looks attractive and at $5 it is an affordable, healthy lunch option for busy working parents to provide for their children.

I was thrilled to win the Premier Prize for Technology at the MSTF once again, plus four other prizes including an engineering award for my packaging design. Although the $825 of prize money is fantastic, I was more excited about winning another internship with Fonterra. For this project I also received my Silver Crest Science Award.

My dream for the future is to earn a Gold Crest (which only one or two NZ students gain each year) and then go on to study for a PhD in Food Technology at University. I have already started work on next year’s project – another healthy food product for kids. Hopefully one day in the future I may have my own business providing healthy but tasty food options for children.

Thanks again."

Maddison McQueen-Davies

Monday, June 15, 2020

Keeping Christmas healthy

Keeping Christmas healthy

The Make Every Meal Healthier! theme this month is about keeping Christmas healthy – how to celebrate and still feel great.

At Christmas it’s easy to think, “bugger it, I’m just going to eat and drink whatever I want”. That’s fair enough, but the problem is that we might not feel great about that come January. Did you know it’s estimated that adults put on around half a kilo during the festive season, on average?

It’s weight that we can find hard to shed – in fact, it’s part of the reason why many of us grow just that little bit larger with each passing year.

In the manic run-up to Christmas, it’s easy to find your healthy eating habits get side-lined for nibbling on Christmas cake, chocolate and canapés and, to compensate, skipping proper meals. And it’s a time of year too where, with so many social and work commitments, we’re inclined to push ourselves harder and faster than we do all year.

But it doesn’t have to be that way at all. What if Christmas dinner, and the surrounding festivities – Christmas eve, boxing day, new year celebrations etc – was absolutely delicious, and absolutely healthy as well? It’s not hard to achieve, try these ideas to get you started.

Healthy and delicious Christmas meal ideas

Main meals

  • Roast turkey, lamb, beef fillet or pork (one is enough – too much choice often confuses the enjoyment)
  • Whole baked salmon – stuff with lemon slices, dill and almonds and bake in foil on the BBQ or in the oven; serve with a bowl of light sour cream mixed with horseradish
  • BBQ meats – kebabs, steak, lamb cutlets or lean gourmet sausages
  • Seafood and fish – grilled, barbecued or baked (keep these simple to enjoy their delicate flavours).

Delicious side dishes

  • Medley of roast vegetables; drizzle with honey or maple syrup and balsamic vinegar
  • Roast vegetable salad – potato, pumpkin, kumara, yams, parsnip, beetroot, baby onions can all be roasted in advance, then cut up and dressed to make a salad; toasted pumpkin seeds make a delicious garnish
  • Vegetable kebabs – thread pieces of kumara, courgette, mushrooms, pineapple, red onion and cherry tomatoes onto skewers and barbecue
  • Corn on the cob – barbecue in its husk or wrapped in foil.

Dessert

  • Fresh fruit and marshmallow kebabs (kids love these)
  • Pavlova or meringue crushed and mixed with lemon yoghurt, blueberries and walnuts and served in individual glass bowls
  • Mango jelly garnished with fresh raspberries, strawberries and blueberries
  • Ice cream Christmas pudding made by mixing brandy-soaked dried fruit in softened light ice cream and then freezing in a pudding bowl (or see the recipe in the December issue of Healthy Food Guide magazine for Christmas pudding ice cream).

Snacks/nibbles

  • Bowls of roasted nuts, muscatels and figs
  • Chocolate-covered strawberries – mix of white chocolate, dark chocolate and plain strawberries
  • Smoked salmon fillet with crackers or ciabatta bread slices, extra-light cream cheese, lemon slices and fresh dill
  • Hummus or salsa with vegetable sticks
  • Bread cases filled with a mixture of cottage cheese, feta, spinach and chopped sun-dried tomato
  • Mini pikelets topped with extra-light cream cheese, smoked salmon slices and capers.