Download Core Topic 2: Health, Diet and Lifestyle

Core Topic 2: Health, Diet and
Lifestyle
THE AUSTRALIAN
DIETARY GUIDELINES
(2013)
Introduction to Australian Dietary Guidelines
 ‘The Guidelines have information about the types and
amounts of foods and dietary patterns that aim to:
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promote health and wellbeing;
reduce the risk of diet-related conditions, such as high cholesterol,
high blood pressure and obesity; and
reduce the risk of chronic diseases such as type 2 diabetes,
cardiovascular disease and some types of cancers.’ (Australian Government 2013)
 Used by health professionals, policy makers, educators, food
manufacturers, food retailers and researchers to find ways to
help Australians eat healthy diets.
 Apply to all Australians, except for those requiring specific
dietary advice for a medical condition and the elderly.
Introduction To Australian Dietary Guidelines
 Dietary guidelines have been developed since 1982 (HEIA
2008).
 The guidelines highlight the groups of foods and lifestyle
patterns that promote good nutrition and health.
 No guideline is more important than another. Each
guideline deals with an issue key to optimal health.
 Regularly updated to reflect current knowledge and
research. Last updated in 2003; current guidelines were
updated and released in 2013.
Introduction to Dietary Guidelines
 There are three sets of dietary guidelines:
 Dietary guidelines for Australian Adults
 Dietary guidelines for children and adolescents in Australia
 Dietary guidelines for older Australians (rescinded)
 Similarities across each set of guidelines
 The different nutritional needs required at different
stages of life are reflected within the guidelines.
 ‘Currently, diet is arguably the most important
modifiable behavioural risk factor that can be used to
significantly improve health and wellbeing. Focusing
on and improving the diet of all Australians is
therefore crucial as chronic diseases, including
cardiovascular disease, cancer and diabetes,
continue to be one of the leading causes of death in
Australia and the national incidence of obesity
continues to rise.’ (accrediting
Dietary Guidelines for Adults
1. To achieve and maintain a healthy weight, be physically active and
choose amounts of nutritious food and drink to meet your energy needs.
Children and adolescents should eat sufficient nutritious foods to grow and develop
normally. They should be physically active each day.
• Older people should eat nutritious foods and keep physically active to help maintain
muscle strength and healthy weight.
2. Enjoy a wide variety of nutritious foods from the 5 food groups
• Plenty of vegetables and legumes/beans
• Fruit
• Grain (cereals) foods mostly wholegrain and/or high cereal fibre varieties such as breads,
cereals, couscous, oats, quinoa and barley.
• Lean meats and poultry, fish, eggs, tofu and seeds and legumes/beans.
• Milk, yoghurt, cheese or alternatives, mostly reduced fats.
• Drink plenty of water
•
3. Limit intake of foods containing saturated fat, added salt, added sugars and
alcohol.
• Limit intake of foods high in saturated fats. Replace high fat foods containing saturated
fats with mainly polyunsaturated and monounsaturated fats.
• Limit intake of foods and drinks containing added salt - Do not add salt to foods in
cooking.
• Limit intake of foods and drinks containing added sugars.
• If you choose to drink alcohol, limit intake. For women who are pregnant, planning a
pregnancy or breastfeeding, not drinking alcohol is the best option.
4. Encourage and support breastfeeding
5. Care for your food: prepare and store it safely
Dietary Guidelines for Older
Australians
1. Enjoy a wide variety of Nutritious foods
2. Keep active to maintain muscle strength
and a healthy body weight
3. Eat at least three meals a day
4. Care for your food: Prepare and store it
correctly
5. Eat plenty of vegetables (include
legumes) and fruit
6. Eat plenty of cereals, breads and pastas
7. Eat a diet low in saturated fat
8. Drink adequate amounts of water/and
or other fluids
9. If you drink alcohol, limit your intake
10. Choose foods low in salt and use salt
sparingly
11. Include foods high in calcium
12. Use added sugars in moderation
Rescinded by
NHMRC in 2004
What is a serve?
(Source: NHMRC 2003)
Cereals, breads
Milk, Yoghurt, Cheese & Alternatives
1 serve equal one of the following:
• 2 slices bread
1 serve equals one of the following:
• 1 medium bread roll
• 1 cup cooked rice, pasta, noodles
• 1 cup porridge
• 1 cup breakfast cereal flakes
• ½ cup muesli
• 250ml (1 cup) milk
• 1//2 cup evaporated milk
•40g (2 slices) cheese
•250ml (1 cup) custard
•200g (1 small carton) of yoghurt
Alternatively you can try:
• 1 cup calcium fortified soy milk, 1 cup almonds , ½ cup pink
salmon with bones
Vegetables & Legumes
Meat, Fish, Poultry & Alternatives
1 serve equals one of the following:
1 serve equals one of the following:
Starchy Vegetables
• 65-100g cooked meat or chicken e.g. ½ cup of mince, 2 small
chops or 2 slices of roast meat
•80-120g cooked fish fillet
• 1 medium potato or yam, ½ sweet potato, 1 medium parsnip
Dark green leafy vegetables
• ½ cup cabbage, spinach, silvertbeet, broccoli, cauliflower
Alternatively you can try:
•½ cup broad beans, lentils, peas, green beans, zucchini,
•2 small eggs,
•½ cup cooked (dried) beans, lentils, chick peas, split peas or
canned beans
•½ cup peanuts or almonds
Fruit
Extras
1 serve equals one of the following:
These are foods we can include occasionally:
• 1 piece medium sized fruit e.g. apple, orange
• 2 pieces smaller fruit e.g. apricot, kiwi fruit
•1 cup diced pieces or canned fruit
•½ cup fruit juice
•¼ medium melon e.g. rockmelon
•Dried fruit e.g. 4 dried apricots
•1 ½ tb sultanas
• Approx 20 grapes
• 1 medium piece of cake or 1 bun
•½ chocolate bar
•60g jam or honey (1tb)
•30g potato chips
•Slice of pizza = 2 extras
•1 can soft drink or 2 glasses cordial
•2 scoops ice cream
•1 meat pie or pasty = 3 extras
Legumes and other vegetables
• 1 cup lettuce or salad vegetables
Food Selection Guides
 ‘Food Selection Guides are educational tools designed
to provide practical assistance for people to select the
types, and sometimes the quantities, of various foods
that are needed for the best possible health.’ (HEIA 2008)
 ‘…an educational and promotional tool, which converts
scientific knowledge of food composition and
nutritional requirements for health into a practical
guide for food selection.’ (Magee & Oliver 2010)
The Australian Guide to Healthy Eating (1998)
 The Australian Guide to Healthy Eating is the
Commonwealth’s current tool to guide healthy
eating
 The Core Food Groups (1995) informed the
development of the current guide.
 The Guide encourages the consumption of a variety
of foods from each of the five groups in portions
consistent with the Dietary Guidelines.
 Designed to clarify and build on other tools, not to
replace other available foods guides.
OLD (2003) Vs NEW (2013) Guidelines
The Australian Guide to
Healthy Eating (1998)
More than 80% of what we
eat should come from the
three plant food groups.
The remaining 20% of food is
represented by animal foods.
Extra foods portrayed as
those that may be eaten
sometimes or small amounts.
Oils and margarines are
separated from extra foods.
Drink plenty of water
• Greater focus on foods and
serving sizes
• Separated the ‘good’ and ‘bad’
fats
• Greater emphasis on foods
with added salt and sugar
• Changed the name of the ‘extra
foods’ group to ’discretionary
choices’
• Placed highly processed meats
and sausages in ‘discretionary
choices’ rather than grouping
them with healthier protein
foods like lean meats and
poultry, fish, eggs, tofu, nuts
and seeds, and legumes/beans