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The Teenage
Anti-acne Diet
SCIENTIFICALLY PROVEN HIGHER PROTEIN-LOW GI EATING PLAN FOR HEALTHY SKIN
NUTRITIOUS
FAMILY RECIPES
Delicious, quick meal ideas
the whole family will enjoy
DEBORAH THOMAS
Editor-In-Chief The Australian Women’s Weekly
Like all dermatologists, I was taught For years, I’ve had a special interest
that diet did not affect acne. This in the area of nutrition and how the
belief was based on two poorly human diet has evolved over time.
controlled studies published more I found that, although acne is quite
than 30 years ago. common in Western societies such as
I was fascinated by this Australia, it‘s almost non-existent in
groundbreaking research from RMIT traditional hunter-gatherer societies,
University and the Department of where the diet is based on natural,
Dermatology at the Royal Children’s minimally processed foods.
and Royal Melbourne hospitals. This This inspired me and my colleagues,
Dr Anne Howard Dr Neil Mann
President of the study is the first of its kind to look at Associate Professor including Robyn Smith, Dr George
Australasian College a total dietary approach to acne. I of Nutritional Varigos and Dr Anna Braue, to study
of Dermatologists believe the results are significant, Biochemistry, the diet and acne relationship further.
providing us with some scientific RMIT University We’re pleased to share with you the
evidence to what we always results of our work, which challenges
suspected anecdotally – that the diet/ previously accepted beliefs that diet and
acne link may not be a myth! I look acne are unrelated.
forward to further research on diet’s Here, the science is turned into a
role in acne management. practical diet and lifestyle plan that
can be used alone or with anti-acne
treatments to help improve acne and
overall quality of life.
• Reduce insulin levels, which helped to control hormonal 1. Smith, R., Mann, N., Braue, A., Makalainen, H.
and Varigos, G. “The effect of a higher protein, low
imbalances associated with acne. glycaemic load diet vs a conventional, high glycaemic
• Have a positive effect on energy levels, self-esteem, load diet on biochemical parameters associated with
acne vulgaris. A randomised, investigator-masked,
confidence and overall mood. controlled trial.” Journal of the American Academy
of Dermatology (in press).
Lower insulin levels Biscuits, cakes, lollies, muesli bars Fresh fruit, vegetables, dried fruit, unsalted nuts, seeds,
low-fat dairy foods
Crisps Plain popcorn
Potatoes Sweet potato, sweet corn or carrots
Soft drink Water, low-fat milk, fruit juice
1
What
makes
Power up with protein: the findings
• Include lean beef, lamb or veal at least three to four times a week of this study so
and fish twice a week for dinner. significant?
A
• Eat lean protein (red meat, poultry or fish) for lunch daily. The
• Aim for three serves of low-fat dairy foods each day. research
• Remember to include eggs. clearly shows that your daily diet can
Go low GI: improve acne symptoms. This is
3
To ensure carbohydrate choices are low GI: highly significant and contrary to
• Start your day with high-fibre breakfast cereals, such as porridge, current recommendations that say
natural muesli or wheat biscuits. that what you eat plays no role in
• Swap white bread for wholegrain and rye varieties. acne. A healthy diet with low
• Choose pasta and basmati rice instead of white rice. GI carbohydrates and higher levels
• Add legumes, tofu, lentils or chickpeas to stews and salads. of protein is now the first line of
Get fresh: treatment for anyone suffering from
• Aim for three serves of fruit a day. acne, in addition to any cream or
• Eat at least 2½ cups of vegetables a day, preferably non-starchy ones, ointment your dermatologist
such as broccoli and capsicum, which have a lower GI value. recommends. When used for acne
in its early stages or for mild to
Have an oil change: moderate cases, this may mean
• Use canola and olive oil in cooking.
5
up to 100 per cent improvement
• Choose a monounsaturated margarine. in symptoms.
• Sprinkle nuts and seeds on cereal.
• Add avocado to a sandwich or salad.
Limit processed foods:
Q What role do protein-rich
foods play in skin health?
• Avoid sugary breakfast cereals and ready-to-eat snacks.
• Drink water instead of soft drinks. A Dermatologists now believe
that teens go through a phase
of “insulin resistance”, where the
• Keep quick meal options at home so you don’t send out for takeaway.
• Limit refined white foods, such as bread, cakes and biscuits. body doesn’t “recognise” the
hormone insulin. This means insulin
(as well as sugar) builds up in the
HEALTHY CHOICE GUIDE bloodstream. This is thought to trigger
a chain of hormonal events that
LEAN PROTEIN-RICH FOODS LOW GI CARBS ultimately sets the scene for acne.
RED MEAT, FISH, POULTRY AND BREADS AND CEREALS Protein-rich foods, such as lean red
ALTERNATIVES (3 serves a day) meat, fish or eggs, lower the amount
For lunch 1 serve equals:
100g serve of any lean-protein source 2 slices wholegrain bread of insulin the body makes, helping to
(fish, seafood, chicken, pork, ham, beef, ³⁄₄ cup high-fibre cereal reduce excess testosterone (the male
lamb, turkey or eggs) every day. ³⁄₄ cup porridge hormone linked with acne). By
For dinner ³⁄₄ cup natural muesli
2 wholegrain crispbreads keeping hormone levels “steady”,
3 to 4 serves of lean red meat
(150g raw weight) each week. ³⁄₄ cup cooked pasta there’s less likelihood of acne.
Q
³⁄₄ cup Doongara or basmati rice
Fish (150g raw weight) is I was always told to steer
recommended twice a week. FRUIT clear of chocolate to keep my
Skinless chicken or other lean meat (150g (3 serves a day)
1 serve equals: skin clear. Is this still the case?
A
raw weight) may be included once a week.
1 medium piece of fruit For many years, chocolate has
DAIRY 2 small pieces of fruit
(3 serves a day) 30g dried fruit been singled out as a villain for
1 serve equals: 150g canned fruit in natural juices bad skin but this new study shows that
1 cup low-fat milk 150ml fruit juice, unsweetened many everyday starchy foods – such as
1 tub (200g) low-fat yogurt
200g low-fat custard or dairy dessert VEGETABLES white bread and potatoes – are more
1 slice (40g) low-fat cheese (at least 2¹⁄₂ cups a day) to blame than chocolate. Chocolate has
1 serve equals:
At least ½ cup cooked vegetables
only a moderate GI due to its high fat
At least ½ cup salad vegetables content. You don’t need to avoid it
FATS AND OILS
(4-6 teaspoons of added oils/fats a day)
1 starchy vegetable (carrot, sweet potato completely but nor should you go
or corn) overboard as it’s kilojoule-dense and
1 serve equals:
¹⁄₃ cup legumes
1 teaspoon canola, olive or sunflower oil easy to over-consume (who stops at
2 teaspoons margarine
20g avocado
just one chocolate?). So enjoy a small
30g nuts or seeds piece occasionally as a treat.
MOVE IT ...
regular exercise
is as important as
diet in helping your
teenager to look
and feel healthy
and maintain
healthy skin.
•Exercise
GYM FOR THE SKIN
helps reduce elevated insulin levels,
which increase certain hormones known to
contribute to acne. How? By improving the
body’s sensitivity to insulin. The result? Less
insulin is needed to maintain blood glucose
levels. Yet that’s not the only way exercise
keeps our skin in shape. During and after
working out, our circulation increases, helping
the bloodstream to deliver more oxygen and
nutrients to the skin, enhancing skin repair
and new cell growth.
•TheMAKE EXERCISE AN OPPORTUNITY
National Physical Activity guidelines
recommend engaging in 30 minutes of physical
the longest without a break. Enjoy family relays
in the backyard or washing the car together.
Regular exercise is
activity on most days. This should be of moderate If your teenager is a couch potato, suggest a critical to maintaining
intensity – for example, a brisk walk or session of
cycling, where you have enough breath to talk,
15-minute walk while they listen to their iPod
– they’ll be so busy enjoying the music, they’ll
skin health by
but not to sing. Are you having trouble motivating hardly notice they’re moving. reducing insulin levels,
your teenager to move? Encourage three
•Variety
BEAT WORK-OUT BOREDOM which in turn lowers
10-minute bursts of activity each day, such
as rope skipping, jumping on the trampoline
is the key to keeping exercise
interesting. So if your child is flagging with
certain hormones
or walking to the shops. They will still get all tennis, suggest Tae Bo or rollerblading. If that kick-start or
the health benefits of exercise, but be more
easily motivated.
basketball is no longer a challenge, buy a
pedometer to spur your teenager on to
exacerbate acne.
•AsGET THE TEAM SPIRIT increase their daily steps. Throw a few formal
a team player, your child will feel motivated classes in the mix, such as tae kwon do,
to keep up training and work harder while gymnastics or salsa dancing – the more varied ice-skating. Why not join in with your kids to
improving motor skills, co-ordination and the activities, the more chance your teen will find keep up your own fitness?
reflexes. They will look forward to the social
aspects of exercise and benefit from burning off
an exercise they love or are very good at.
•LikeMAKE IT A HABIT
steam. Consider sports such as soccer, hockey, •Limiting your teenager’s computer and
CUT COMPUTER TIME breakfast and cleaning teeth, exercise
should become a daily routine. Encourage your
rowing, volleyball, basketball, football and
television time to an hour a day is important teenager to get to and from school on foot
netball during different seasons.
to getting them moving, but no help at all if or walk two stops further before catching the
•There
FAVOUR THE FUN FACTOR they listen to CDs in their room instead. Make school bus. Every afternoon, as a family, go for
are plenty of fun ways the entire family it a rule that every afternoon your child has a walk, head to the swimming pool or gym or
can stay fit together, so don’t just stick to to spend half an hour or more outside being enjoy a game of soccer in the park. Model more
obvious activities, such as throwing a frisbee or active – whether riding a bike or kicking a active lifestyle habits yourself, such as taking
playing a game of cricket. Put on some music soccer ball. On rainy days, engage in indoor the stairs instead of the lift and getting up to
and have a dance-athon to see who can go activities such as indoor rock climbing or change the television channel.
MENU PLANNER
2 slices of wholegrain toast with Lamb salad Tandoori chicken strips
DAY 1
1 small can of baked beans. 100g diced lean lamb with 1 cup 150g skinless chicken strips cooked in
of salad vegetables and 1tbsp tandoori sauce with 1 cup of vegetables.
1 glass of low-fat milk with oil-free dressing. Serve with 3 4 cup of steamed basmati rice.
cocoa. Dessert:
1 piece of fresh fruit. 1 small bowl of stewed fruit, unsweetened,
with 200g low-fat yogurt.
2 boiled eggs and 1 fruit Ham and mustard sandwich Vietnamese Beef and Glass Noodle Salad
DAY 2
smoothie (blend 1 piece of 2 slices of wholegrain bread with (see recipe opposite).
fresh fruit, 1 2 cup of low-fat milk, 100g lean ham, 1 2 cup of salad Dessert:
1
2 a tub of low-fat yogurt and vegetables and 1 tsp mustard. 1 small bowl of peaches (canned in
1 tsp of honey). natural juices, drained) with 2 scoops
of low-fat ice cream.
3
4 cup high-fibre breakfast cereal Rare roast beef and salad wrap Grilled snapper
DAY 3
with 1 2 cup of low-fat milk, 1 2 cup 1 wholemeal pita bread with 150g grilled snapper with garlic, ginger
of low-fat yogurt and 1 piece of 100g lean rare roast beef, 1 2 cup and olive oil. Serve with 2 cups of
fresh fruit. of salad vegetables and 1 tbsp steamed vegetables.
sweet chilli sauce. Dessert:
1 small bowl of diet jelly with
1 piece of fresh fruit. 200g low-fat custard.
3
4 cup natural untoasted muesli Salmon and salad sandwich Mediterranean Feta Lamb Chops
with 200g low-fat vanilla yogurt 2 slices of wholegrain bread Grill 150g lean lamb chops and 1 bunch
DAY 4
and slices of fresh fruit. with 100g salmon (canned in of asparagus with lemon juice and olive oil.
water, drained), 1 2 cup of salad Scatter cherry tomatoes and reduced-fat
vegetables and 40g low-fat feta over the chops. Serve with 1 cup of
cheese. mixed salad vegetables.
Dessert:
1 small bowl of fresh fruit salad.
mushrooms and tomato. 100g lean turkey, 1 2 cup of salad vegetables and 1 tbsp dressing (garlic,
vegetables and 1 tbsp low-fat olive oil and balsamic vinegar).
200g low-fat yogurt. mayonnaise. Dessert:
1 small bowl of stewed fruit, unsweetened,
1 piece of fresh fruit. with 200g low-fat custard.
2 slices of wholegrain toast, Sweet corn, spinach and Steak Sandwich (see recipe opposite)
40g low-fat ricotta cheese, mushroom omelette with 11 2 cups of salad vegetables and
DAY 6
cinnamon, drizzle of honey. 2 eggs, 40g low-fat grated 1 tbsp oil-free dressing.
cheddar cheese, 1 2 cup of Dessert:
1 piece of fresh fruit. sweet corn and 1 2 cup of 1 bowl of stewed fruit.
spinach and mushrooms.
2 slices of fruit and spice toast Chicken and pasta salad Garlic and Oregano Roast Lamb
with 1tsp margarine. 100g skinless chicken, 1 cup of (see recipe opposite) with
SNACKS DAY 7
Have three snacks a day in addition to main meals by choosing one from each of the groups below:
LOW GI CARBS LOW-FAT DAIRY FRUIT
• 30g or a handful of nuts • 200g low-fat yogurt • 1 piece of fresh fruit
• 2 slices of fruit and spice toast • 200g low-fat frozen yogurt • 30g dried fruit (apricots,
with 1 tsp margarine • 200ml low-fat drinking yogurt apple, peaches, pears, prunes)
• 1 cup of popcorn, plain • 150g canned fruit, in natural
and unsalted juices, drained
STEAK SANDWICH VIETNAMESE BEEF AND GARLIC AND OREGANO ROAST LAMB
Serves 4. Preparation time 10 minutes. GLASS NOODLE SALAD Serves 6. Preparation time 10 minutes (plus
Cooking time 15 minutes. Serves 4. Preparation time 20 minutes. marinate overnight). Cooking time 40-45
Cooking time 15 minutes. minutes (plus 20 minutes rest time).
4 x lean sirloin steaks (600g)
1 tablespoon olive oil 600g lean beef strips 1kg boneless lean lamb
1 red onion, sliced 1 tablespoon olive oil MARINADE
8 slices sourdough bread, toasted 2 spring onions, sliced 1tablespoon olive oil
1 cup baby spinach leaves 1 red capsicum, sliced 1 teaspoon oregano, dried
2 tomatoes, sliced 1 punnet cherry tomatoes, halved 1 teaspoon basil, dried
2 avocado, sliced
1
2 cup snowpea sprouts
1
2 cloves garlic, crushed
3 cup beetroot dip
1
2 cups mixed salad greens juice and zest of 1 lemon
3 cups vermicelli (glass) noodles, cooked 1
2 cup red wine
1 Brush steaks with oil.
2 tablespoons mint leaves
2 Grill steaks for 3 minutes on each side or 1 Preheat oven to moderate (180°C/160°
until cooked to your liking. DRESSING fan-forced).
3 Remove steaks from grill and wrap 1 tablespoon each of finely chopped lemon
2 MARINADE: Combine marinade ingredients
loosely in foil – rest for 5 minutes. grass, finely chopped seeded red chilli,
in a plastic bag.
4 Gently cook onion on grill plate until soft crushed garlic, fish sauce, rice-wine vinegar
and freshly squeezed lemon juice. 3 Add the lamb to the marinade and mix well.
and golden. Set aside.
4 Remove the air and seal the bag with a
5 Using the toasted sourdough bread, 1 Brush beef strips with oil and brown twist tie. Refrigerate overnight, if possible.
make sandwiches with the baby spinach, (in 3 batches) in a preheated frying pan. 5 Drain the lamb and place on a rack in a
tomatoes, avocado, steaks, cooked onion
2 Add spring onions, capsicum, cherry roasting pan. Reserve the marinade.
and beetroot dip.
tomatoes, snowpea sprouts, mixed salad 6 Roast in a moderate oven for 40-45
Per serving greens and noodles. minutes, or until cooked to your liking.
1900kJ; 44g protein; 28g carbohydrate; 3 DRESSING: Combine all ingredients 7 Baste twice with the extra marinade
18g total fat (4g saturated fat). in a jug. during cooking.
Serving suggestion 4 Pour dressing over salad, toss well and 8 Remove lamb from oven, wrap in foil and
Serve steak sandwich with salad vegetables scatter with mint leaves. rest for 20 minutes before carving.
including alfalfa sprouts, celery, cucumber Per serving Per serving
and mixed salad greens with oil-free 1500kJ; 43g protein; 25g carbohydrate; 1163kJ; 33g protein; less than
dressing. 8g total fat (2g saturated fat). 1g carbohydrate; 13g total fat
(5g saturated fat).
Serving suggestion
HELPFUL LIVING TIP Serve lamb with roasted vegetables including
Save time by using pre-prepared sweet potato, zucchini, carrots and onions.
commercial sauces, marinades and stocks.
Leftovers can be used for sandwiches/wraps.
• These recipes are a guide, add variety by choosing your own favourite vegetables, herbs and spices.
THE TEENAGE ANTI-ACNE DIET | 12
ww promotion
These delicious and tasty lean meat meals will save you
time in the kitchen and are great for the kids on weeknights.
3 teaspoons pesto 1
4 cup tomato paste 375ml salt-reduced beef stock
425g can of peeled tomatoes 1 cup button mushrooms, sliced
1 Preheat oven to moderately hot 1 cup salt-reduced beef stock 200ml extra light sour cream
(200°C/180°C fan-forced). 2 bay leaves
2 Combine breadcrumbs, herbs, garlic and 1
2 teaspoon fresh basil, finely chopped
1 Slice the beef into strips across the grain.
pesto in a bowl. 1 tablespoon fresh oregano 2 Combine flour and nutmeg and use mixture
3 Press breadcrumb mixture into lamb 3 cups of spaghetti, cooked to lightly dust beef strips.
racks, cover; refrigerate until required. 3 Brush beef strips with oil and brown
1 Cook onion, garlic, celery and carrot in batches.
4 Place lamb in shallow baking dish and
in a pan with a little oil over medium heat 4 Remove beef strips from pan.
roast uncovered for 10 minutes.
until tender.
5 Reduce oven temperature to 150°C/130°C 5 Add the onion to the pan and sauté
2 Add beef mince, stirring constantly until until transparent.
fan-forced; cook for a further 15-20 minutes
well browned.
until lamb is cooked as desired. 6 Add tomato paste, wine and stock, then
3 Stir in tomato paste, peeled tomatoes, return beef strips to pan.
6 Stand lamb for 5 minutes before cutting
beef stock, bay leaves, basil and oregano.
racks into cutlets. 7 Bring to the boil and simmer, gently for
Cover and simmer gently for 40 minutes.
45-60 minutes or until beef strips are tender.
Per serving 4 Add sauce to cooked spaghetti.
1210kJ; 33g protein; 3g carbohydrate; 8 In the last 15 minutes, add the mushrooms
16g total fat (6g saturated fat). Per serving and light sour cream.
1870kJ; 38g protein; 36g carbohydrate;
Serving suggestion Per serving
16g total fat (5g saturated fat).
Serve cutlets with roasted vegetables, 1600kJ; 33g protein; 7g carbohydrate;
including red onion wedges, zucchini and Serving suggestion 18g total fat (7g saturated fat).
sweet potato. Serve spaghetti with salad vegetables,
Serving suggestion
including capsicum, roma tomatoes, Spanish
Serve beef stroganoff with basmati rice and
onions and mixed salad greens with Italian
steamed vegetables, including green beans,
oil-free dressing.
carrots and cauliflower.
• These recipes are a guide, add variety by choosing your own favourite vegetables, herbs and spices.
13 | THE TEENAGE ANTI-ACNE DIET
Week 2 The Anti-acne Meal Planner
Our Week 2 menu planner is filled with meals that include healthy protein-rich foods and low GI
carbohydrates for optimal skin health. Try our recommendations and delicious recipe choices.
MENU PLANNER
2 slices of wholegrain toast with 1 tsp Roast lamb wrap Baked chicken and thyme
DAY 1
margarine and Vegemite. 1 wholemeal pita bread with 100g 150g skinless chicken breast fillets baked in
leftover roast lamb with 1 2 cup of rosemary, thyme, lemon juice and olive oil,
1 glass of low-fat milk. tabbouleh and 1tbsp hummus. served with 1 2 a sweet potato, roasted, and
1 piece of fresh fruit. 11 2 cups of steamed vegetables.
Dessert:
1 small bowl of peaches (canned in natural
juices, drained) with 200g of low-fat custard.
1 fruit smoothie (blend 1 piece of Salmon, avocado and salad sandwich Creamy Beef Stroganoff (see recipe
DAY 2
fresh fruit, 1 2 cup of low-fat milk, 2 slices of wholegrain bread with opposite) with 11 2 cups of steamed
1
2 a tub of low-fat yogurt and 1 tsp 100g salmon (canned in water, vegetables and 3 4 cup of steamed
of honey). drained), avocado and 1 2 cup of basmati rice.
salad vegetables. Dessert:
1 small bowl of stewed fruit,
unsweetened, with 200g low-fat
yogurt.
1 small bowl of fresh fruit salad Ham, tomato and cheese roll Tuna pasta
DAY 3
with 200g low-fat yogurt. 1 wholegrain roll with 100g lean ham, 150g tuna (canned in water, drained)
a slice of low-fat cheddar cheese, with 11 2 cups of vegetables (cherry
1tbsp chutney, 1 tomato and 1 2 cup tomatoes, zucchini and asparagus),
of shredded lettuce. 2 tbsp tomato paste and 1 tbsp olive oil
tossed through 3 4 cup of cooked pasta.
Dessert:
1 small bowl of fresh fruit salad.
3
4 cup natural untoasted muesli with Chicken Greek salad Herb-Crusted Lamb Cutlets (see
200g low-fat vanilla yogurt, 100g grilled skinless chicken breast recipe opposite) with 11 2 cups of
DAY 4
5 strawberries and 1 tsp of with 40g of low-fat feta cheese and roasted vegetables.
passionfruit pulp. 1 cup of salad vegetables dressed Dessert:
in 1 tbsp balsamic vinegar and 1 small bowl of stewed fruit,
2 tsp olive oil. Serve with unsweetened.
1 wholemeal pita bread.
3
4 cup high-fibre breakfast cereal Egg and salad sandwich Barbecued salmon
with 1 cup of low-fat milk and 2 slices of wholegrain bread 150g barbecued salmon with 2 cups
DAY 5
150g mixed berries with 200g Turkey roll Spaghetti Bolognese (see recipe
low-fat berry yogurt. 1 wholegrain bread roll with 100g opposite) with 11 2 cups of salad
DAY 6
lean turkey, a slice of low-fat Swiss vegetables and 1 tbsp oil-free dressing.
cheese, 1 tbsp cranberry sauce and Dessert:
1
2 cup of salad vegetables. 1 piece of fresh fruit.
2 slices of wholegrain toast with 1 tsp Tuna and four-bean salad Lemon and Rosemary Lamb Kebabs
Thread 150g diced lean lamb fillet and red
SNACKS DAY 7
Have three snacks a day in addition to main meals by choosing one from each of the groups below:
LOW GI CARBS LOW-FAT DAIRY FRUIT
• 2 grainy crispbreads or 2 slices • 250ml low-fat milk • 1 piece of fresh fruit
of wholegrain bread/toast with • 200g low-fat custard with diet jelly • 30g dried fruit (apricots,
Vegemite, hummus, baked beans • 1 mug of hot chocolate made with apple, peaches, pears, prunes)
or vegetable soup 250ml low-fat milk and 1tsp cocoa • 150g canned fruit, in natural
• 30g or a handful of nuts juices, drained
ASIAN FOOD
KIDS IN THE
Chinese )
Choose: Clear soups, steamed appetisers, steamed rice and
stir-fries with vegetables, tofu, beef, lamb, chicken or seafood.
skin 1. Wash skin twice a day with a gentle cleanser or antiseptic wash.
basics
2. Avoid scrubbing the skin, which may make it worse.
3. Apply topical treatments to all areas affected by acne, not just
on individual spots.
4. No matter how tempting, don’t squeeze pimples.
5. Give topical treatments and medications time to work – it usually
takes two months to see improvements.
THE AUSTRALIAN
For more information, visit www.themainmeal.com.au, or call 1800 550 018 for additional copies.
These are guidelines only, and are not intended as medical or nutritional advice.
If you have specific health or dietary concerns, discuss them with your doctor or dietitian.