Healthy Food Guide (Australia) - - CONTENTS -

in this issue!

Eat the rain­bow! Blue and red foods like berries and beet­root can nat­u­rally ease in­flam­ma­tion. (5 top foods to beat in­flam­ma­tion, p18) This Peanut but­ter & jam milk­shake is a break­fast worth get­ting out of bed for! (Shake it up, p84) Eat vi­ta­min C-rich foods (like or­anges and broc­coli) with iron-rich foods (like red meat and spinach) as iron helps you ab­sorb vi­ta­min C. (6 steps to get your en­ergy back! p38) Which snack bar is the health­i­est? Choose one with over 3g of fi­bre. (How much fi­bre is in that snack bar? p32) Feel­ing cranky? Re­search has found our gut bac­te­ria helps sta­bilise our mood. And these gut bac­te­ria thrive on healthy food! (Why you need a gut full! p44) Whip up this de­li­cious seafood paella in just 20 min­utes! (5pm panic, p72) Co­coa pow­der has the most an­tiox­i­dants of all choco­late, so hot choco­late is a healthy treat ( just skip the marsh­mal­lows!) (Why you should choose dark choco­late, p28) Chow down on chick­peas, beans and lentils. Stud­ies show that a diet high in these foods leads to weight loss — even with­out di­et­ing. (News bites, p12) Be kind to your heart and swap the cheese on your salad for av­o­cado. (Smart swaps — salt, p24) Bal­samic vine­gar slows di­ges­tion so you feel full for longer. So this win­ter, splash it on roast ve­g­ies like pump­kin and sweet potato. (Stack on the flavour, p26)

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