|
Dear ,
In this issue our dietitian reviews a research paper that explores the benefits of legumes in your diet, specifically relating to their cholesterol lowering properties.
We also investigate the possibility of the latest American Dietary Guidelines been a preview to the Draft Australian Guidelines due out later this year. The Australian Government's "Swap it, Don't stop it" campaign is in line with the American recommendations to swop 'this for that' message. Enjoy! |
|
We 'heart' legumes:
Sound Science supports legumes in cholesterol lowering for a healthy heart
There is consistant evidence from epidemiological studies showing that eating legumes can play a role in preventing some of our most serious chronic diseases, including cardiovascular disease, diabetes, as well as improving gut health and assisting with weight management.
Despite this, Australians are not eating enough legumes. A consumption study conducted by Go Grains Health & Nutrition in 2009 (which is currently in field again in 2011) found that not even a quarter of the 1700 Australians surveyed consumed legumes over the 2 day period food intake data was collected.
This latest meta-analysis focuses on non-soy legumes and covers 140 papers in the review. Read more. |
|
Draft Australian Dietary Guidelines
Are the American 2010 Dietary Guidelines a preview to our own?
Every 5 years the US government is required by federal law to review and update its dietary guidelines, which then guides all federal food programs in the US. The new 2010 Dietary Guidelines for Americans were released a couple of months ago, and with Australia's draft guidelines currently under review, and a draft expected for consultation in April/May we can't help but wonder if America's Dietary Guidelines are a preview of our own?
The message from the 2010 Dietary Guidelines for Americans with regards to grains is "whenever possible,replace refined grains with whole grains". |
|
Recipe of the month
Lentil Shepherd's Pie
Serves: 6
Preparation time: 15 min
Cooking time: 60 min
Ingredients:
- 1 Tbsp oil
- 1 medium onion, chopped
- 1 stick celery, finely chopped
- 1 large carrot, finely chopped
- 1 tsp curry powder
- 500g jar tomato pasta sauce
- 2 x 415g can brown lentils
- 1 cup frozen peas
- 1kg potatoes, peeled & evenly chopped
- 1 Tbsp margarine
- Half cup soy milk
Method:
- Heat oil in a medium pot and sauté onion, celery and carrot until soft.
- Add curry powder and sauté for 1 minute.
- Add pasta sauce, lentils and peas and bring to boil. Reduce heat and simmer for 5 minutes.
- Place potatoes in a large saucepan and cover with hot water. Bring to boil, then reduce heat and simmer until tender.
- Drain potatoes and add margarine and soy milk. Mash until smooth.
- Spoon lentil mixture into one large oven proof dish or 6 x 1 cup small oven proof dishes. Top with mashed potato.
- Bake in a moderate oven, 1800C, for 40 minutes.
Nutritional analysis per serve:
Energy 1440kJ, Protein 16g, Total Fat 18g, Saturated Fat 1g, Carbohydrates 46g, Fibre 11g, Sodium 825mg.
Recipe and image kindly provided by Sanitarium visit their website for more recipes
|
|
|
Spotlight on Goodman Fielder
Goodman Fielder have expanded their Wonder White range to include Wonder White Inner Plus.
It has been developed to meet the strict nutrition standards of the Heart Foundation Tick with less than 400mg/100g sodium, which is 25% less than regular mixed grain bread.
Wonder White Inner Plus is also high in dietary fibre with 6g/100g and is low in saturated fat. |
|
Did you know?
A recent study found obese men prescribed to a high-protein, low- carbohydrate (low fibre) diet had decreased bowel cancer protective metabolites.
Long-term adherence to such diets may increase risk of colonic disease.
For more information on this study click here. |
|
Events
16 - 17 May
26 - 28th May,
|
|
