The key to healthy eating is to enjoy a variety of nutritious foods from each of the 5 food groups. The Australian Guide to Healthy Eating displays the 5 food groups on a plate, in the proportion that you should be eating them throughout your day. If you eat a variety of foods from each of these groups, your body will receive all the nutrients and vitamins it needs to function.
Phone 02 or for those outside of Sydney. For Product Registration and general enquires please contact us. Forgotten Password. Forgotten Password? Where to get help. Five major food groups The Australian Guide to Healthy Eating groups the foods that should make up our daily diets into five major food groups.
The five food groups are: vegetables and legumes or beans fruit lean meats and poultry, fish, eggs, tofu, nuts and seeds, legumes or beans grain cereal foods, mostly wholegrain or high cereal fibre varieties milk, yoghurt, cheese or alternatives, mostly reduced fat.
Occasional foods Some foods do not fit into the five food groups because they are not necessary for a healthy diet. Healthy fats The Australian Dietary Guidelines include a small allowance for healthy fats each day around 1—2 tablespoons for adults and less for children.
It helps with: the absorption of vitamins A, D, E and K reducing your risk of heart disease lowering your cholesterol levels — if the healthy fats replace saturated bad fats in your diet. There are two main types of unsaturated fats: monounsaturated fats — found in olive and canola oil, avocados, cashews and almonds polyunsaturated fats, such as: omega-3 fats — found in oily fish omega-6 fats — found in safflower and soybean oil, and Brazil nuts.
How much do I need from each food group each day? Dental health, , Nutrition Australia. Dental health — looking after your teeth and gums , Dietitians Association of Australia. Australian health survey: nutrition first results — foods and nutrients , —12, , Australian Bureau of Statistics, Canberra.
Household expenditure survey, Australia: summary of results, —16 , , Australian Bureau of Statistics, Canberra. Salt , Heart Foundation, Australia. Australian guidelines to reduce health risk from drinking alcohol , , National Health and Medical Research Council, Australian Government, Australia. Give feedback about this page. Was this page helpful? Yes No. View all healthy eating. Related information. From other websites Australian Guide to Healthy Eating. Dietitians Association of Australia.
Content disclaimer Content on this website is provided for information purposes only. The fibre is excellent for our digestive health, and wholegrain products also assist with weight loss due to their ability to provide a feeling of fullness. Unfortunately, carbohydrates from grain products have got a bad reputation which has lead to people excluding this food group completely.
Not only can this lead us to feeling run down due to a lack of carbohydrate for energy, but it can also lead to consuming inadequate amounts of the vitamins and minerals listed above. Most Australians only consume half the recommended servings of this food group. The dairy foods and alternatives are rich sources of calcium, protein, iodine, vitamin B12, vitamin A, and vitamin D.
Calcium and vitamin D are most important for bone development and play a primary role in our bone health over the entire course of our lives. An inadequate intake of this food group can lead to compromised bone development prior to 30 years of age , or osteomalacia and osteoporosis in older individuals weakening and breaking of the bones.
Some people avoid dairy products based on religious or ethical beliefs, concerns about dairy products contributing to excess mucus production, or allergies and intolerances.
Many dairy alternatives, such as rice, soy, or almond milks are often fortified with calcium and other minerals to allow them to provide similar nutritional benefits to dairy products.
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