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successful weight loss stock up on plenty of fruit, vegetables and salad to stay healthy
health
noun (Collins English Dictionary)
1. the general condition of body and mind, better health
2. the state of being bodily and mentally vigourous and free from disease

Healthy Eating
The Commonwealth Department of Health and Ageing has developed the Australian Guide to Healthy Eating. The guide is designed to help people choose a healthy diet from a variety of foods. Healthy eating is a fundamental key to maintaining physical health. An adequate intake of food and nutrients helps to maintain an optimal health status. In contrast, a food intake that is deficient or excessive increases our risk of illness and disease.

The Australian Guide to Healthy Eating provides specific information about the amounts and types of foods that should be included in a healthy eating plan for different age groups, genders and eating styles.  
By following these guidelines you can meet your Recommended Dietary Intakes for vitamins and minerals along with the Australian Dietary Guidelines.






Three Steps to Healthy Eating:

1. Access a copy of the Australian Guide to Healthy Eating and read through the information about food groups.
2. Identify the number of serves you need each day to make up your personal healthy eating plan.
3. Use your personal eating pattern to plan a daily or weekly menu.

Food groups include:
  • Bread, Cereals, Rice, Pasta and Noodles
  • Vegetables and Legumes
  • Fruit
  • Milk, Yogurt and Cheese
  • Meat, Fish, Poultry, Eggs, Nuts and Legumes
  • Extras

Recommended daily serves from the various food groups to meet your energy and nutrient needs:
The Dietary Guidelines recommends
Cereals(inc breads, rice, pasta)
Vegetables & Legumes
Fruit
Dairy Products
Lean meat, fish, poultry, nuts & legumes
Extra foods
Men






19-60 years
6-12 serves
5 serves
2 serves
2 serves
1 serve
0-3 serves
60+ years
4-9 serves
5 serves
2 serves
2 serves
1 serve
0-2.5 serves
Women






19-60 years
4-9 serves
5 serves
2 serves
2 serves
1 serve
0-2.5 serves
60+ years
4-7 serves
5 serves
2 serves
2 serves
1 serve
0-2 serves
Pregnant
4-6 serves
5-6 serves
4 serves
2 serves
1.5 serves
0-2.5 serves
Breastfeeding
5-7 serves
7 serves
5 serves
2 serves
2 serves
0-2.5 serves
Children/Teens






4-7 years
5-7 serves
2 serves
1 serve
2 serves
1 serve
1-2 serves
8-11 years
6-9 serves
3 serves
1 serve
2 serves
1 serve
1-2 serves
12-18 years
5-11 serves
4 serves
3 serve
3 serves
1 serve
1-3 serves
The Australian Guide to Healthy Eating – background information for consumers. Canberra: Australian Government Department of Health and Ageing, 1998.

What is a serve?
Here are some examples of one serve for various food groups:

Cereals, breads, rice, pasta, noodles
  • 2 slices of bread; 1 medium bread roll; 1 cup cooked rice, pasta, or noodles
  • 1 cup porridge, 1 cup breakfast cereal flakes, or ½ cup muesli

Vegetables and legumes (choose a variety)
  • Starchy vegetables: 1 medium potato, ½ medium sweet potato, 1 medium parsnip
  • Dark green leafy vegetables: ½ cup cabbage, spinach, silverbeet, broccoli, cauliflower or brussel sprouts
  • Legumes and other vegetables: 1 cup lettuce or salad vegetables; ½ cup broad beans, lentils, peas, green beans, zucchini, mushrooms, tomatoes, capsicum, cucumber, sweetcorn, turnips, sprouts, celery, eggplant etc

Fruit
  • 1 piece medium sized fruit (eg apple, orange, mango, banana, pear, etc)
  • 2 pieces of smaller fruit eg. apricots, kiwi, plum, figs, etc, about 8 strawberries, about 20 grapes or cherries, ½ cup (125ml) fruit juice (sugar free), ¼ medium melon (eg. rockmelon)
  • Dried fruit eg 4 dried apricots or 1½ tablespoon sultanas
  • 1 cup diced pieces/canned fruit

Milk, yogurt, cheese & alternatives
  • 250 ml glass or one cup of milk (can be fresh, long life or reconstituted milk)
  • ½ cup evaporated milk, 40g (2 slices) cheese or 250ml (1 cup) of custard
  • 200g (1 small carton) of plain or fruit yoghurt
  • 1 cup of calcium-fortified soy milk, 1 cup almonds, ½ cup pink salmon with bones

Meat, fish, poultry & alternatives
  • 65-100gm cooked meat/chicken (eg ½ cup mince, 2 small chops, or 2 slices roast meat)
  • 80-120g cooked fish fillet,
  • 2 small eggs, ⅓ cup cooked dried beans, lentils, chickpeas, split peas or canned beans, or 1/3 cup peanuts/almonds

Extras
Foods which we can occasionally include for variety. They are generally higher in fat and/or sugar, kilojoules, salt etc.
  • 1 medium slice of plain cake or 1 bun, 3-4 plain sweet biscuits, half a small chocolate bar, 60g jam, honey (1 tablespoon), 30g (1/2 a small packet) potato crisps, 1 slice pizza = 2 extras
  • 1 can soft drink or 2 glasses cordial, 2 scoops ice-cream, 1 meat pie or pasty = 3 extras
  • 2 standard glasses of alcohol (for adults only)
  • 1 tablespoon (20g) butter, margarine, oil

Seven golden rules for healthy eating habits
1. Drink plenty of water.
2. Eat more fruit and vegetables (at least two servings of fruit and five servings of vegetables every day).
3. Manage your portion sizes.
4. Eat less processed food.
5. Eat regular meals – don’t skip meals – and always eat a healthy breakfast.
6. Restrict your alcohol intake.
7. Limit your intake of “extra” food. These foods are not essential to provide the nutrients the body needs and some contain too much added fat, sugar and salt. Examples include lollies, chocolate, biscuits, cakes, pastries, soft drinks, chips, pies, sausage rolls and other takeaways. Choose these foods sometimes or in small amounts.

Snack suggestions
  • Add fruit and/or yoghurt to reduced fat milk and blend them together to make smoothies.
  • Fresh fruit and vegetables, dried fruit or an occasional handful of unsalted nuts make a good snack.
  • Fruit bread and wholegrain bread or toast with healthy spreads such as avocado or low-fat cream cheese, makes a filling, healthy snack.
  • Eat some low fat yoghurt with fresh fruit.
  • Choose wholegrain breakfast cereal with reduced fat milk.
  • Fruits such as oranges and grapes make delicious frozen snacks.







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