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Australians are fortunate to be able to choose from a great variety of healthy foods. The freshness, abundance and safety of our food supply, combined with a good medical service make Australians one of the longest lived populations on earth.
To provide guidance on getting the right nutritional balance, in 1998 the Commonwealth Department of Health and Family Services produced The Australian Guide to Healthy Eating to encourage the consumption of a variety of foods from each of the five food groups consistent with The Dietary Guidelines for Australians.
The five food groups are:
• bread, cereals, rice, pasta, noodles
• vegetables, legumes
• fruit
• milk, yoghurt, cheese
• meat, fish, poultry, eggs, nuts, legumes.
Foods that do not fit into the five food groups are called extra foods and should only be consumed occasionally. These foods add to enjoyment in meals and snacks and, in many cases, provide essential nutrients.
The Australian Dietary Guidelines provide direction, based on scientific research, to health professionals and educators to promote healthy eating. Although some people try to use the guidelines to determine whether a food is good or bad, it is important to note that the guidelines specifically state that they should be applied to the total diet. They should not be used to assess the healthiness of individual foods.
There are guidelines for adults and for children and adolescents.
Dietary Guidelines for Adults
Here are the dietary guidelines for Adults. Please note that the guidelines are not in order of importance. 1. Enjoy a wide variety of nutritious foods.
2. Eat plenty of vegetables, legumes and fruit.
3. Eat plenty of cereals (including breads, rice, pasta and noodles), preferably wholegrain.
4. Include lean meat, fish, poultry and/or alternatives.
5. Include milks, yoghurts, cheeses and/or alternatives.
6. Drink plenty of water.
7. Limit saturated fat and moderate total fat intake.
8. Choose foods low in salt.
9. Limit your alcohol intake if you choose to drink.
10. Consume only moderate amounts of sugars and foods containing added sugars.
11. Prevent weight gain: be physically active and eat according to your energy needs.
12. Care for your food: prepare and store it safely.
13. Encourage and support breastfeeding. More information is available at http://www.nhmrc.gov.au/publications/synopses/dietsyn.htm
Dietary Guidelines for Children and Adolescents
1. Encourage and support breastfeeding
2. Children and adolescents need sufficient nutritious foods to grow and develop normally
3. Enjoy a wide variety of nutritious foods
4. Eat plenty of vegetables, legumes and fruit
5. Eat plenty of cereals (including breads, rice, pasta and noodles), preferably wholegrain
6. Include lean meat, fish, poultry and/or alternatives
7. Include milks, yoghurts, cheeses and/or alternatives
8. Choose water as a drink
9. Limit saturated fat and moderate total fat intake
10. Choose foods low in salt
11. Consume only moderate amounts of sugars and foods containing added sugars
12. Care for your child’s food: prepare and store it safely. More information is available at http://www.nhmrc.gov.au/publications/synopses/dietsyn.htm
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