Healthy

This chapter is divided into the following sections: In the Refrigerator, The Budget, Labels, ’s Ready, Healthy Entertaining, Out and Healthy Recipes.

In the refrigerator  Plenty of fresh fruit and (occasionally buy something you haven’t tried before)  Low fat milk, yoghurt and cheese (try ricotta or cottage cheeses)  Margarine (canola or olive oil blend)  Lean meat, lean chicken and fish  Eggs  Frozen vegetables  Frozen bread (for emergencies)  Healthy leftovers (for when you are in a hurry)  Ice-cream (buy those really creamy decadent ones—hey it’s an occasional treat!)  A fruit basket in easy reach

The budget Ask any university student and they will tell you that there are three food groups: beer, bread and the $5 roast at the local bowling club! While this is not our suggested eating plan, some planning and astute decision- making will result in good economy. The proposition that healthy eating is expensive is simply not true. Here are some cost saving tips.  Keep the pantry well stocked—shop once a week for fruit and vegetables and fortnightly for groceries.  Consider the you intend preparing before you go to the supermarket. This ensures you have all the necessary ingredients, helping to avoid the need to buy one-off items at a higher cost.  Base meals around what is in season or on special.  Buy bulk—it is often cheaper. Perhaps shop with someone else and split the cost.  Take your calculator shopping to make it easier to work out which size option is the best value.  Buy modest amounts of meat, chicken and fish. Leaner meat cuts can be more expensive but if your goal is to eat less meat, then the cost is relatively unchanged.  Ever considered growing your own vegetables? It’s cheap, good exercise, great stress management, and you can brag to your friends about the produce.  Minimise ‘luxury’ items. If ice-cream, chocolates, biscuits, cakes and sweets are only occasional treats they will not blow the budget.  Look for marked down products—often items are significantly reduced when they near their expiry date.  Only buy what you need. It is not a bargain if you don’t use it.  at home and limit eating out—you have more control over both content and cost.  Cook in bulk. Leftovers can be a cheap the next day; soups, stews, casseroles, pasta bakes all reheat well for another .  Use leftovers to create new meals. For example; bolognaise sauce can make a great pizza base or goes well on a toasted sandwich, leftover roast meat can be used in a warm salad or pasta , boiled rice can be used to make fried rice. Food labels Labelling and advertising on has been quite confusing and occasionally, despite our best intentions, we buy products that are not as healthy as we expect. The good news is that since the end of 2002, all foods must carry a mandatory nutrition information panel. Prior to this, companies included this information voluntarily and it was only compulsory when they made a nutrition claim such as low fat or low salt. The mandatory information must include: • Energy (to convert kilojoules to calories divide by 4.2) • Protein • Fat—with saturated fat listed separately • Carbohydrate—with total sugars listed separately • Sodium (salt) • Any nutritional information about claims made on the product. For example if the claim is that the product is a good source of calcium, calcium content must be listed. The only exception to this is very small packages (like herbs or ) and foods that are made at the point of sale such as a steak sandwich.

Understanding labels The following list states all the requirements for food labels. Once you become familiar with the labelling you will find it a positive influence on your shopping decisions. • Ingredients must be listed from greatest to smallest by weight including added water. For example, the first ingredient on the list for peanut butter is peanuts, because it is present in the largest amount. • The percentage of key ingredients in a product must be shown. For example, you will be able to tell what percentage of blackberry jam is actually blackberries (useful in comparing different brands). • The amount of saturated fat in the product must be declared—no differentiation was previously required about the types of fat in a product. • The name or description of a product must not be misleading—you cannot call a product blackberry jam if it does not contain blackberries. • Foods in a product that are known to cause allergies must be declared, such as peanuts, fish, gluten or eggs. • There must be an advisory declaration if a possible health risk can be caused (e.g. unpasteurised milk, unpasteurised egg, aspartame, quinine, caffeine, guarana). A warning statement must be present where people may be unaware of severe health risks; for example, the bee product royal jelly can cause severe reactions in asthmatics. • Additives must be identified (usually by number) and included on the ingredient list. All food additives must have a specific use, must have been assessed and approved by ANZFA for safety, and must be used in the lowest possible quantity that will achieve their purpose. • If the shelf life of a product is less than two years, it must have a ‘best before date’. The product may still be safe to eat beyond this date, but may have lost quality and some nutritional value. Foods that should be consumed by a certain date must have a ‘use by date’. • Specific storage conditions must be stated on the label if it is required to keep the product safe before its use by date. • In Australia, packaged and some unpackaged foods must state where they were made or processed. If the ingredients originate from overseas, a statement must say that ingredients are imported or imported and local. • Labels must have a name and business address in Australia or New Zealand of the manufacturer or importer in case the food needs to be recalled (a rare occurrence). Claims on labels There is certainly plenty of competition out there for your food dollar. Companies realise that generally people are looking for the healthiest choice and will therefore use their labels to entice you to buy their product. You have probably seen such things as no artificial colours, lite, reduced fat, 97% fat-free, cooked in oil, polyunsaturated, salt-reduced, natural or wholesome, organically grown, high-fibre, or no MSG. What do these things really mean?

Reduced fat This does not mean low fat. Certainly these products will contain less fat—usually twenty-five or thirty-three percent less than the regular version and at least three grams of fat less per 100 grams of food. Remember, even reduced fat versions of food can still be relatively high in fat. Foods to watch: cheese, mayonnaise, sour cream and dairy such as ice cream. 97% fat free Means three percent of the product is fat—not that there is ninety-seven percent less fat! If a product has more than ten grams of fat per 100 grams it should be consumed in moderation, particularly if the predominant fat is saturated. Low fat Low fat or low in fat must contain no more than three grams of fat per 100 grams or one and a half grams per 100 grams if it is a liquid food. This is a better statement to look for on packaging. Lite or light This can be quite deceiving. It does not always mean that a food is low in kilojoules (calories) or fat, as is often interpreted. Light potato crisps for example, are lightly- salted and thinly sliced, but still have about the same amount of fat; light beer is low in alcohol; light olive oil has a milder flavour but still the same amount of fat as regular olive oil; light cheese has less fat and occasionally less salt; light cake has a light fluffy texture. Read the label well before you buy. Whichever characteristic is being ‘lightened’ it should be stated along with a comparison with the regular food. Cholesterol free or no No cholesterol does not necessarily mean no fat. For example, crisps that are cholesterol labelled cholesterol free never had any cholesterol in them to start off with, as cholesterol is never found in plant foods. Again be aware that a healthy claim for one ingredient, such as cholesterol, does not necessarily mean that the food is not high in other ingredients such as fat, salt or sugar. Cooked in vegetable oil This does not necessarily mean polyunsaturated or monounsaturated. One of the most common oils used to fry and fast foods is palm oil which is fifty percent saturated. While it qualifies as a vegetable oil, it differs greatly from canola, soybean and olive oils, which are predominantly unsaturated. If one of these healthier oils is used in the food, it is usually indicated on the packaging. If not, you can assume it is palm oil or another not so healthy vegetable oil. Polyunsaturated This can be perceived as being healthy and if the fat used is an omega-3 fatty acid then it probably is—i.e. canola oil. It doesn't mean you can eat bucket loads, remembering that all fats supply the same number of kilojoules (calories) regardless of whether they are polyunsaturated, monounsaturated or saturated. So if you are watching your weight you still need to minimise total energy intake. There is concern by some nutritionists that we consume far too many omega-6 polyunsaturated fats in comparison to the more beneficial omega-3 fats. Salt reduced These foods usually have one-third to one-half the salt than their regular counterparts. The chemical name for salt is sodium chloride and figures on food labels are given in milligrams of sodium. High fibre High fibre or high in fibre must have three grams or more fibre per serving. Natural or wholesome These words are often used more because of their marketing appeal rather than in the pursuit of good health outcomes. Food authorities discourage the use of the word ‘natural’ as it can mislead people. Again read labels carefully and use your own judgement. Compare foods bought at a health food store with those from the supermarket, especially foods like unprocessed bran, rolled oats, brown rice, unsalted nuts, dried fruit, muesli bars and flours—you will find most are identical albeit that there may be a significant price difference. Organically grown These foods must conform to the grading standards of one of the organic or biodynamic organisations and should carry their logo, certification level and/or number. These organisations have certification criteria to ensure that no artificial fertilisers or chemicals such as pesticides or fumigants are used during the food’s production.

Additive code numbers These are used to identify the additives in food and are often easier to remember than their chemical name that may also be listed. For example, the presence of a preservative can appear as either ‘preservative (223)’ or ‘preservative (sodium metabisulphite)’. There are twelve major classes of allowed additives, each having a specific function. These include: antioxidants, artificial sweeteners, emulsifiers, food acids, colours, humectants, flavours, flavour enhancers, mineral salts, vegetable gums, preservatives and thickeners. All additives in commercial use have been rigorously tested before being accepted as safe and that no other additive could perform the same job. Names disguised It is important to be aware of what is actually in the food you buy, particularly if any of the top three ingredients are fat, sugar or salt. • Fat may be disguised as animal oil, animal fat, vegetable oil, vegetable fat, butter fat, shortening, milk solids, copha, tallow, lard. • Sugar may be disguised as raw sugar, brown sugar, sucrose, glucose, fructose, lactose, maltose, dextrose, golden syrup, corn syrup, honey, malt extract, molasses. • Salt may be disguised as rock salt, vegetable salt, baking powder, sodium, sodium bicarbonate or monosodium glutamate (MSG).

Kitchen’s ready In canvassing friends and relatives about what they considered to be the most essential items in their kitchen, I was surprised by the response of my grandmother, Joan, who stated, ‘My teapot is the most important thing. It has got us through many tough times and I can't imagine my kitchen without it—everyone loves a cuppa!’ I mentioned to her that others were suggesting it was their microwave, food processor, blender or other gadgets that they couldn't live without. She exclaimed, ‘Well, I'm not all herbs and lettuce leaves like you young folk!’ While our kitchen needs will vary it is handy to have some basic items at the ready. Consider:  Kettle (and teapot!)  Plenty of storage containers to keep foods fresh and to store leftovers  Good quality can opener (the cheap ones cause far too much bad language)  Good sized cutting boards and sharp knives (watch your fingers)  Large bowls (for preparation and for piles of healthy salads)  Large fry pan (non-stick is handy)  Wok  Food processor and/or blender (the hand-held ones are particularly good for soups)  Good quality corkscrew (don’t you just hate bits of cork floating in your wine?).

Meal suggestions The old adage ‘ like a king, lunch like a queen and like a pauper’ is good advice. We often get it around the other way by starting the day with a small breakfast or skipping it all together, then a small lunch followed by a large dinner. It's unreasonable to expect people to fully revert back to the old adage, but the following suggestions will help you move in that direction. Try mixing and matching any of these options.

Breakfast like a king Breakfast has a very important function; as the word suggests, it is ‘breaking the fast’. Usually between dinner and breakfast no energy enters the body so the metabolic rate slows down to conserve energy. In the morning your body expects to be refuelled. It is difficult for your body to work at its optimum if you rush around getting ready for work, organising children and so on without breakfast when your body is still trying to conserve energy. People who don't eat breakfast tend to have a less nutritious diet overall and they eat less calcium, zinc and fibre. It is particularly important to encourage children to eat a healthy breakfast because those who skip breakfast as children tend to continue to do so when they become adults. If you are just not a breakfast person then you need to be a mid-morning eater. The bare minimum you should put in the fuel tank by ten am is a piece of fruit. Breakfast is easy! In a few minutes you can prepare a range of healthy options— consider the following suggestions. We have grouped several options but you can mix and match to suit your preferences. Making time for a relaxed breakfast is a great stress management strategy, allowing you to start the day unrushed and in a positive frame of mind. If you are pushed for time, eat a couple of pieces of fruit on the run. Here are a few ideas:  Grapefruit; natural muesli with skim milk; grilled tomato on  Prunes; scrambled eggs on toast  Paw-paw and passionfruit; baked beans on toast  Stewed fruit with low fat yoghurt; asparagus on toast  Fresh strawberries or a slice of rockmelon; rolled oats with skim milk; simmered tomato and onion on toast  Banana or orange; wholegrain cereal with skim milk; grilled cottage cheese and sliced tomato on toast  Slice of pineapple; wholegrain wheat biscuits with skim milk and sliced banana  Fruit loaf toasted, topped with slices of banana, peaches or berries  Pancakes with berries and nuts  Fruit cups with yoghurt and bran; sardines on toast. Lunch like a queen Here are a few suggestions:  Tuna or salmon salad and an orange  Minestrone soup, wholemeal roll and an apple  Vegetable soup, wholemeal roll and stewed fruit with low fat yoghurt  Pita bread filled with rice or bean salad and a peach  Sandwiches—put these fillings on wholemeal bread, crispbreads, and bread rolls or fill pita or Lebanese pockets: − tuna and green salad vegetables − mixed bean salad and ricotta cheese − lean smoked turkey with asparagus − grated carrot, sultanas and walnuts − cottage cheese, apple and celery − lean chicken and salad − ricotta cheese, tomato and capsicum − banana and cinnamon − mushroom, coleslaw and sprouts − lean beef, mustard, grated zucchini and radish. Leftovers: if you have prepared a healthy meal for dinner, it will still be healthy the next day so have it for lunch. This is certainly better than grabbing something unhealthy on the run. It also means that you won't have as many second helpings for dinner if you know you are leaving some for tomorrow's lunch. Dinner like a pauper It is one thing to have the pantry well stocked but you need to know what to do with the food in the context of your tastes and circumstances. Not everyone is a budding gourmet nor has the inclination to be. Many hours in the kitchen can be a joy for some and an awful thought for others. Take time to develop your own set of meals that best meet your needs—health and otherwise. Perhaps your mid-week meals will be quick, easy and not too heavy to fit into a busy schedule. On the weekends you might like to spend more time in the kitchen and be more creative.

The following two recipes are presented as examples of how you can retain the style of a meal yet make it significantly healthier. Consider applying some of these ideas to your routine meals.

Meat and three vegetables (or four or five) Many of us grew up with ‘meat and three’ as standard fare. It is one of the most common meals served in Australia. If this is your style of meal you may not enjoy cooking a completely different for the sake of good health, nor do you have to—although red meat, three times per week is plenty. Not so healthy  150 to 450 grams of steak, sausages, chops, lamb or pork  The meat is pan-fried and oil or fat is added  Modest servings of vegetables boiled in salty water, except for the chips that are deep-fried  The meat is usually the most abundant food on the plate and the fat is eaten Healthier alternative  90 to 150 grams of lean meat: steak, veal, lamb, pork, chops (be selective)  Generous serves of four or five vegetables  Cut fat from meat and grill on a rack or BBQ  Vegetables are steamed, dried, baked or microwave  Meat is not the most abundant food on the plate  With less meat it is important there are more vegetables to make up the difference  Increase the variety of vegetables rather than more of the same vegetable as you will risk the meal becoming boring

Spaghetti bolognaise (serves six) Not so healthy (high fat, high Ingredients salt and low fibre) • 750 grams of mince steak • 1 large onion, finely chopped • 1 capsicum, finely chopped • 1 small can of tomatoes • 1 clove of garlic, crushed • 2 tablespoons tomato paste • 2 tablespoons olive oil • ½ teaspoon salt • 1 cup red wine • Basil, oregano • 250 grams spaghetti pasta • 2 teaspoons salt

Method Brown mince in half the oil and set aside. Sauté onion, capsicum and garlic in remaining oil. Add meat, tomatoes, tomato paste and salt. Simmer for one hour. Add herbs half way through cooking (a little later if fresh). Add wine. Cook pasta in boiling water and salt. Serve a large helping of sauce on a small bed of spaghetti. Serve with a bottle or two of full-bodied red wine.

Healthier (low fat, low salt and Ingredients high fibre—and it’s still • 400 gram lean mince steak balissimo! • 340 gram can of red kidney beans (roughly mashed)

• 2 large onions, finely chopped • 2 capsicums, finely chopped • 3 or 4 cloves of garlic, crushed • 1 large can of tomatoes • 2 tablespoons tomato paste (no added salt) • Generous amounts of oregano, basil and parsley • 1 cup of red wine (optional) • 2 tablespoons olive oil • 250 grams wholemeal spaghetti (white if you are not keen on the wholemeal)

Method Brown mince in half the oil, drain and set aside then sauté the onion, capsicum and crushed garlic in the remaining oil. Add meat, beans, tomatoes and tomato paste. Simmer for one hour (the longer the better). Add herbs half way through cooking (a little later if fresh). Add wine. Cook pasta in water with a pinch of salt and dash of olive oil. Serve a generous helping of sauce on a medium bed of spaghetti. Serve a leafy salad as a . A full-bodied red wine would be a fine accompaniment but don't forget the Rule of 2s (and don’t forget that life’s too short to bad wine). Wait up! What about Less fat—because there is less meat and it is leaner, more vegetables means that for the Parmesan the same there is less meat. cheese? Less energy—because the same volume of the healthier version has less kilojoules A modest amount is as the vegetables are replacing some of the meat and fat, which are much more fine. Parmesan energy dense. cheese is high in fat More fibre—because of the increased amount of vegetables, substituting the beans and salt, but for a portion of the meat and selecting wholemeal pasta. because it has a Less salt—none added during cooking (except a pinch in the pasta cooking) and no strong flavour you added salt products are used. The extra garlic and herbs make up the difference in only need a small flavour. amount to appreciate the taste. Stress management—pick a corner of the garden or set up some large pots to grow your own herbs. They not only taste great but it is a great few minute’s relaxation watering and tending every day or two.

Healthy entertaining Most of us have experienced French onion dip, cabanossi pieces, or cheese cubes and crackers when we have walked into a party—not very healthy or entertaining. Try some of the following healthy suggestions and listen to the positive feedback you get.

Not so healthy options  Cabanossi, salami, frankfurts  Full cream dips  Salted crackers, chips, cheezels, corn chips  Party pies, sausage rolls  Confectionery  Salted nuts  Cheese platters

Healthier options  Fruit platters: try rockmelon sliced in a fan, small bunches of grapes, piles of strawberries and raspberries, halved passionfruit, coconut dipped banana pieces, kiwi fruit, orange segments, lychees, sultanas and other dried fruit  Fruit kebabs (pieces of fruit skewered)  Healthy dips based on ricotta, cottage cheese, low fat sour cream or tomato salsa  For dippers use vegetable pieces such as celery, carrot sticks, green beans, cauliflower and broccoli florets. Also try bread sticks or lightly toasted wedges of pita, Lebanese or plain breads  Serve small bowls of cherry tomatoes, cherries, unsalted nuts, sultanas, raisins, dates, and dried fruits such as apricots, apples and pears  Popcorn  Pretzels  Roasted chickpeas  Small wholemeal sandwiches  Bowls of olive oil for people to dip crusty bread in (perhaps also a bowl of fresh chopped herbs to sprinkle on the oily bread)  Bruschetta (chopped basil, tomatoes and onion on garlic oil coated bread— use long bread sticks cut two centimetres thick)  Antipasto of sun dried tomatoes, marinated zucchini, eggplant or capsicum, olives and fetta cheese

Eating out People are now eating a higher proportion of meals that are prepared away from home. This can be a trap when it comes to healthy eating because the content of the food is often less than ideal and it is often presented in greater volume than we would usually prepare at home. If you eat at infrequently or takeaway is an occasional treat, have what you want as it really doesn’t matter in the big picture. On the other hand, if you dine out regularly, perhaps a couple of times each week, you need to be more cautious about both the type of food and how much you select. If you eat out primarily because it is easier, you might be surprised how quick, easy and tasty meals at home such as BBQs, stir-fry and soups can be. Below are some suggestions for healthier dining out.

Takeaway  Ask for extra salad Hamburgers  Request a wholegrain or wholemeal roll  Ask for no butter, margarine or mayonnaise on the roll  Choose meat, cheese or egg, not all three  Choose a lean meat, chicken, fish, lentil or vegetable patty  Avoid deep fried or crumbed meat options Pizza  Ask for a thin and crispy base instead of thick or pan-fried  Choose low fat toppings such as mushrooms, pineapple, capsicum, onion, eggplant, tomatoes and seafood  Limit high fat toppings such as extra cheese, salami and pepperoni  Order a salad with your meal and reduce the size of your pizza Chicken  Choose BBQ chicken rather than crumbed or  Remove the skin and limit the gravy  Have salads, bread rolls, mashed potatoes, corn or peas, instead of chips Fish and chips  Ask for fish to be grilled if possible  Choose crumbed rather than battered fish  Choose thick/straight cut chips or wedges instead of French fries and ask for a small serve Stuffed potatoes  Ask for toppings of salad, baked beans, creamed corn, tuna/salmon, low fat cheese such as cottage and ricotta  Limit high fat toppings such as regular cheese, sour cream, ham, bacon, butter or margarine  Eat the skin for extra fibre

Sandwiches  Ask for wholegrain bread with less or no butter/margarine  Include salad  Choose low fat fillings such as baked beans, low fat hard cheese, cottage/ricotta cheese, lean ham/turkey/chicken, hummus, tuna or salmon

Restaurants  Choose noodle/vegetable soups Asian (Chinese, Thai,  Try a steamed entree instead of fried Malaysian, Vietnamese,  Choose steamed, braised, curried or BBQ seafood, lean meat, skinless Indonesian) poultry  Choose stir-fry dishes with lean meat, fish, poultry, tofu and vegetables  Choose steamed rice or noodles  Limit dishes containing coconut cream/milk  Limit deep-fried or battered dishes Greek  Choose yoghurt or bean-based dips  Choose grilled marinated meat on skewers or in Lebanese bread with salad  Choose falafel, kibbi, tabouli and bean salad Indian  Choose oven-baked samosa, lean meat, chicken or fish in curry sauces, herbs, spices or tandoori  Choose curried vegetables, steamed rice, naan, chapatti, and roti  Limit curries based on cream/coconut milk/coconut cream, rice pilaf, poori (deep fried flat bread) Italian  Choose minestrone/vegetable soup rather than creamy soups  Choose grilled fish or other seafood  Choose pasta with tomato or vegetable based sauces  Choose lean meat, chicken, or grilled fish  Limit creamy pasta sauces (carbonara, boscaiola) Mexican  Choose tostadas, enchiladas, burritos or tacos  Choose less meat and more beans  Ask for less cheese, sour cream or replace with guacamole  Ask for extra salad as a filling or a side dish

Healthy recipes Most recipe books become dust collectors on bookshelves. They are brought out when special treats are needed or, in the case of healthy , when someone gets a pang of guilt about their health. Before searching for a recipe, set yourself a clear objective. Let's say most Tuesday evenings you prepare braised chops, vegetables and chips. You have considered the Good Eating Guidelines and decide the meal is too fatty and you want a replacement. Your objective is to find a healthy replacement but with some conditions:  the meal will not cost significantly more  it will not take much longer to shop for or prepare  the healthy meal will easily fit into your usual routine  it tastes good. Now you can purposefully open a and make a selection. When you have made a selection, make as many changes (healthy ones) as you like so it will suit your cooking style and taste. After the third time preparing the meal you will have probably memorised it and it has become a standard part of your routine. Give the new meal a fair chance—it may take a couple of attempts to get it how you like it, it may take a little longer to prepare and shop for the first time, and the kids will probably say ‘awww, where are the chips’? Creating new habits does take some effort before they become a regular part of your routine.

This material is intended as an introduction to the topic and in no way should be seen as a substitute for your own doctor's or health professional's advice. All care is taken to ensure the material is extracted from credible sources and referenced; however, no responsibility can be accepted by The Health Presenter for loss occasioned to any person acting or refraining from action as a result of material herewith.