Survey
* Your assessment is very important for improving the workof artificial intelligence, which forms the content of this project
* Your assessment is very important for improving the workof artificial intelligence, which forms the content of this project
Australian Guide to Healthy Eating The Australian Guide to Healthy Eating provides practical advice to help people choose a healthy diet which will help to reduce the incidence of diet related diseases in Australia. The guide provides information about the amounts and kinds of food that you need to eat each day to get enough nutrients essential for good health and well-being. The five food groups are: •Breads, cereals rice, pasta noodles •Vegetables, legumes •Fruit •Milk, yoghurt, cheese •Meat, fish, poultry, eggs, nuts, legumes These foods provide the important nutrients the body needs. Extra foods that may be eaten sometimes or in small amounts. Dietary Guidelines for Australians Enjoy a wide variety of nutritious foods • Drink plenty of water. • Limit saturated fat and moderate total fat intake • Choose foods low in salt • Limit your alcohol intake if you choose to drink • Consume only moderate amounts of sugars and foods containing added sugars. • Prevent weight gain: be physically active and eat according to your energy needs • Care for your food: prepare and store it safely – Encourage and support breastfeeding Why is variety so important? Eating a wide variety of foods has a very positive effect on health. Variety amount the groups If you eat from each of the five groups in the amounts recommended, it is likely that your diet will contain all the nutrients that you need. Variety within the groups Different foods provide more of some nutrients than others. If you eat a variety of foods from within each groups, it likely that you will get all the nutrients provided by the foods in that group. Bread, cereals, rice, pasta, noodles Foods in this group come from grains like wheat, oats, rice, rye, barley, millet and corn. Nutrients provided by the foods in this group include carbohydrates, protein, fibre and a range of nutrients and minerals including folate, thiamin, riboflavin, niacin, and iron. Wholemeal or wholegrain varieties provide more fibre, vitamins and minerals. What is a sample serve? A serve is: 2 slices of bread, 1 cup of cooked rice, pasta, noodles 1 cup porridge, 11/3 cup breakfast cereal flakes Or ½cup muesli How much bread, cereals, rice, pasta, noodles is needed every day? The range for 12 -18 years is 4 – 7 serves Vegetables, legumes Vegetables come from many different parts of plants. Some vegetables like tomatoes and pumpkin are the fruit of the plant, but are included in this group because they are used as a vegetable. Legumes are the seeds from peas and, beans- dried peas, beans , lentils and chick peas. Vegetables and legumes are a good source of vitamins – A and C, minerals – folate, , dietary fibre, and carbohydrate. What is a sample serve? A sample serve is: 75 g or ½ cup cooked vegetables, 75 g or ½ cup dried beans, peas, lentils 1 cup salad vegetables or 1 potato How much vegetables and legumes are needed every day? The range for 12 -18 years is 5 – 9 serves. Fruit Fruit is a good source of Vitamins including C and folate. It also Provides carbohydrates, particularly sugars and fibre, especially in the edible skins. Juices belong to this group, but they have a much lower fibre content than fresh fruit. What is a sample serve? A serve of fruit is: 1 medium piece eg. Apple, banana, orange, pear. 2 small pieces, eg apricot, kiwi fruit 1 cup dried pieces or canned fruit ½ cup juice Dried fruit eg. 4 dried apricot halves 1 ½tablespoons sultanas How much fruit is needed every day? The range for 12 -18 years is 3 - 4serves. Milk, yoghurt, cheese Milk, yoghurt and firm cheeses are the three important foods in this group. Choices of milk, yoghurt, and cheese can be made on the basis of fat content and flavourings used. For most people over 5 years of age, choices of low fat milk, yoghurt and cheese is best. The foods in this group are an excellent source of calcium, good source of protein, riboflavin, and vitamin B 12. What is a sample serve? A serve of milk, yoghurt, cheese is: 250 ml milk, ½cup evaporated milk, 40 g ( 2 slices) cheese, 200g (1 small carton) yoghurt 150 ml (one cup) custard How much milk, yoghurt, cheese is needed every day? The range for 12 -18 years is 3 – 5 serves or approx. 750 ml to 1 litre. Meat, fish, poultry, eggs, nuts & legumes This group consists of all kinds of meat, poultry, fish, eggs, nuts and nut pastes Such as peanut butter, legumes some seeds such as sunflower and sesame seeds. and Foods in this group are a good source of protein, iron, niacin, and vitamin B12. Red meats are a good source of iron and zinc. The iron in animal foods is more easily absorbed by the body than the iron in plant foods. What is a sample serve? A serve is: 65 – 100g cooked meat , chicken, eg ½ cup lean mince, 2 small chops or 2 slices roast meat. ½ cup cooked dried beans, lentils, chick peas, split peas or canned beans 80 – 120 g cooked fish fillet 2 small eggs 1/3 cup peanuts or almond or ¼ cup sunflower or sesame seeds How much meat, fish, poultry, eggs, nuts legumes are needed every day? The range for 12 -18 years is 1 -2 serves per day Extra foods Some foods do not fit into the five food groups. They are not necessary to provide the nutrients the body needs and some contain too much fat, salt and sugars. However they can add to the enjoyment of eating a healthy diet. Alcoholic drinks are not essential to provide the nutrients the body needs. They should be only consumed sometimes, in small amounts or not at all. Alcohol is not recommended for children, pregnant or breastfeeding women. What is a sample serve? A sample serve is: 1 doughnut, 4 plain sweet biscuits, 1 slice plain cake, ½ small bar chocolate, 200mls wine, 1 can soft drink, 1/3 meat pie, 12 (60g) hot chips, 1 ½ scoops ice cream. How much extra food is needed every day? The range for 12 – 18 years is 1 -3 serves per day. Drink plenty of water For good health, adults need to drink 8 glasses of water every day. They need more during physical activity and in hot weather. All fluids, other than alcoholic drinks, contribute to this requirement. Water is the best drink to quench your thirst. Advantages of the Australian Guide to Healthy Eating • • • • • • Encourages the eating of a wide variety of foods including extras which are an enjoyable part of a balanced food intake. The number of serves for each food group can be adapted to meet changing needs according to age, gender and activity levels Allows for personal preferences in relation to breads and cereals and vegetables by adjusting servings according to a Type A or B diet. Fruits and vegetables are separated to recognise the importance of both of these food groups. The model follows the dietary guidelines of eating less saturated fat, salt, sugar and alcohol and is therefore nutritionally sound. Groups foods together and can easily include foods from a range of cultural origins. Disadvantages of the Australian Guide to Healthy Eating • Individuals do need to have some knowledge of what makes a serving size and what foods belong to which food group. • It can be difficult to determine the number of extras servings eaten as you need to know the kilojoules value of foods. • Poorer food choices can still be made such as full fat dairy products and white breads and cereals, processed fruits in syrup. • Difficult to categorise some mixed foods such as pizza, soups and casseroles Dietary Guidelines for Children and Adolescents Acknowledgements • Commonwealth Department of Health & Family services ‘The Australian Guide to Healthy Eating’.