Download a more balanced dIet

A more
balanced diet
Some simple changes can
make a big difference
Where do I start?
Dairy foods in a balanced diet
Cut out the ‘junk food’. For a lot of men, the biggest
contributor to an unbalanced diet is an excess of foods
and drinks that are high in kilojoules but low in
essential nutrients.
According to the Australian Dietary Guidelines, consumption
of milk, yogurt and cheese can protect against heart disease
and stroke, can reduce the risk of high blood pressure and
some cancers, and may reduce the risk of type 2 diabetes.
A study of Australian adults has highlighted that nearly
40% of men’s daily consumption of energy came from
these foods. The six foods that contributed most to
energy consumption in the study were:
Unfortunately, more than 7 out of 10 men in Australia
consume less than their minimum recommended intake
of milk, yogurt and cheese and/or alternatives
(2.5 serves/day for men up to 70 years of age
and 3.5 serves/day for older men).
>> Fried potatoes
>> Margarine
ONE SERVE OF DAIRY IS EQUIVALENT TO:
>> Cakes and muffins
>> Beer
>> Sugar-sweetened soft drinks
OR
>> Meat pies.
While it’s OK to eat these foods occasionally or in small
amounts, having too much junk food in your diet can lead
to excessive weight gain and increased likelihood
of heart disease, diabetes, vitamin deficiencies and
other health problems.
By replacing some or all of these foods with more
nutritious alternatives, such as fruit, vegetables and
dairy foods, you may be able to reduce your risk of
such problems.
Milk
1 cup
(250 mL)
OR
Cheese
2 slices
(40 g)
OR
Yogurt
3/4 cup
(200 g)
Ricotta
1/2 cup
(120 g)
If you would like some suggestions for eating a more
balanced diet – including more dairy foods and less
junk food – look up the delicious and free recipes at:
Legendairy.com.au/healthyrecipes
For more information about ways to improve your diet,
speak to your healthcare provider.
Having enough milk, yogurt and cheese in your diet
can help avoid some long-term health problems
References are available on request.
The information provided in this document is intended to be used as a guide only. Dairy Australia recommends that all persons seek independent medical advice and, where
appropriate, advice from a qualified dietitian, before making changes to their dietary intake. Whilst all reasonable steps have been taken to ensure the accuracy of the information
contained above, to the fullest extent permitted by Australian law Dairy Australia disclaims all liability for any inadvertent errors and for any losses or damages stemming from
reliance upon the content. For further information on any of our resources, visit http://www.legendairy.com.au, or call our consumer line on 1800 817 736. © Dairy Australia Limited
(ACN 105 227 987) of Level 5, IBM Centre, 60 City Rd, Southbank, Victoria, 3006, Australia. This brochure may be photocopied for non-profit or non-commercial applications.
All other rights reserved. Wellmark DAA22987 05/14 DA0870