NUTRITION
TO HAVE A HEALTHY DIET
1.
 EAT ENOUGH FOOD FROM EACH OF THE FIVE FOOD GROUPS EVERY DAY.
2.
 CHOOSE DIFFERENT VARIETIES OF FOODS FROM WITHIN EACH OF THE FIVE FOOD GROUPS FROM DAY TO DAY, WEEK TO WEEK AND AT DIFFERENT TIMES OF THE YEAR.
3.
 EAT PLENTY OF PLANT FOODS (BREAD, CEREAL, RICE, PASTA, NOODLES,VEGETABLES, LEGUMES AND FRUIT).
MODERATE AMOUNTS OF ANIMAL FOODS (MILK, YOGURT, CHEESE, MEAT, FISH, POULTRY, EGGS)
SMALL AMOUNTS OF THE EXTRA FOODS, AND MARGARINES AND OILS.
4.
 DRINK PLENTY OF WATER.

Eating a wide variety of foods has a very positive effect on health.
If you eat from each of the five food groups in the amounts recommended,
it is likely that your diet will contain all the nutrients that you need

THE FIVE FOOD GROUPS
These foods provide the important nutrients the body needs.
 BREAD, CEREALS, RICE, PASTA, NOODLES.
VEGETABLES, LEGUMES.
FRUIT.
MILK, YOGURT, CHEESE.
MEAT, FISH, POULTRY, EGGS, NUTS, LEGUMES.

BREAD - CEREALS - RICE - PASTA - NOODLES.
Foods in this group come from grains like wheat, oats, rice, rye, barley, millet and corn. The grains can be eaten whole, ground into flour to make a variety of cereal foods like bread, pasta and noodles, or made into ready-to-eat breakfast cereals.

The nutrients provided by the foods in this group include carbohydrates, protein, fibre and a wide range of vitamins and minerals including folate, thiamin, riboflavin, niacin and iron. Wholemeal or wholegrain varieties provide more fibre, vitamins and minerals.

Some foods in this group may have fibre, vitamins and minerals added during processing.
How much from the Bread, cereals, rice, pasta, noodles group is needed every day?
The range for people four years old and over is between 3 and 12 sample serves each day.
What is a sample serve?
A sample serve of bread,cereal,rice,pasta,noodles is:
2  SLICES OF BREAD
1  MEDIUM BREAD ROLL
1  CUP COOKED RICE, PASTA, NOODLES
1  CUP PORRIDGE, 11/3 CUP BREAKFAST CEREAL FLAKES OR 1/2 CUP MUESLI.

VEGETABLES - LEGUMES

Vegetables come from many different parts of plants, including the leaves, roots, tubers, flowers, stems, seeds and shoots. Some vegetables like tomatoes and pumpkin are the fruit of the plant, but are included in this group because they are used as vegetables.

Legumes are the seeds of plants from the Leguminosae family. These vegetables are eaten in the immature form as green peas and beans, and the mature form as dried peas, beans, lentils and chick peas.

Vegetables and legumes are a good source of vitamins, minerals, dietary fibre and carbohydrate. Capsicum, broccoli, cauliflower, cabbage and tomatoes are high in vitamin C. Dark green and orange vegetables like spinach, broccoli, carrots and pumpkin are high in vitamin A. Green vegetables, dried peas, beans and lentils are a good source of folate. Most vegetables are good sources of many vitamins.

It has been suggested that a diet which includes vegetables rich in vitamins A and C, together with vegetables like broccoli, cauliflower, cabbage and brussels sprouts from the cruciferous family, can help to prevent certain types of cancer.
How much from the Vegetables, legumes group is needed every day?
The range for people four years old and over is between 2 and 9 sample serves each day.
What is a sample serve?
A sample serve of vegetables or legumes is:
75 G OR 1/2 cup COOKED VEGETABLES
75 G OR 1/2 cup COOKED DRIED BEANS, PEAS OR LENTILS
I CUP SALAD VEGETABLES
1 POTATO.
Hard, raw vegetables should not be given to children under 4 years of age as they may cause choking.
FRUIT


A wide variety of fruit is available in Australia today. Fruit forms from the flower and contains the seeds of the plant. Fruit is sweet because of the sugars it contains.

Fruit is a good source of vitamins, including vitamin C and folate. It also provides carbohydrates, in particular natural sugars and fibre, especially in the edible skins.

Juices belong to this group, but they have a much lower fibre content than fresh fruit.
How much from the Fruit group is needed every day?
The range for people four years old and over is between 1and 5 sample serves each day.
What is a sample serve?
A sample serve of fruit is:
1 MEDIUM PIECE, e.g.: APPLE, BANANA, ORANGE, PEAR
2 SMALL PIECES, e.g.: APRICOTS, KIWI FRUIT, PLUMS
1 CUP DICED PIECES OR CANNED FRUIT
1/2 CUP JUICE
DRIED FRUIT, e.g.: 4 DRIED APRICOT HALVES,
1 1/2 TABLESPOONS SULTANAS.

MILK - YOGURT - CHEESE
Milk, yogurt and firm cheeses are the three important foods in this group. There is a wide choice of these foods available. Choices of milk and yogurt can be made on the basis of fat content, type of sweetener and flavourings used. Milks can be fresh, dried, evaporated or long-life. Cheeses can also be reduced in fat.

The foods in this group are an excellent source of calcium; very few other foods in the Australian diet contain as much of this important nutrient. These foods are also a good source of protein, riboflavin and vitamin B12.

The Milk, yogurt, cheese group can increase the fat content of your diet if you choose full cream products. For most people, five years and over, the best choices are low fat milk, yogurt and cheese. For children under five years of age, full cream varieties are recommended because (ow fat diets are not suitable. Some people with speciaL needs, including the frail elderly and people who may need to regain weight after illness, will benefit from the full cream choices.
Some people follow a dairy food free or milk-free diet because they think that milk makes mucous or they suspect a milk allergy. A Link between dairy products and mucous has never been proved. Milk allergy is not common and should be diagnosed by a doctor. If you are thinking about eliminating milk from your diet, it is best to discuss this with a dietitian to make sure that you have enough calcium in your diet.
How much from the Milk, yogurt, cheese group is needed every day?
The range for people four years and over is between 2 and 5 sample serves each day.
What is a sample serve?
A sample serve of milk,yogurt,cheese is:
250 ML (one cup) FRESH, LONG-LIFE OR RECONSTITUTED DRIED MILK
l/2 CUP EVAPORATED MILK
40 G (2 slices) CHEESE
200G (1 SMALL CARTON) YOGURT
250 ML (one cup) CUSTARD*

MEAT - FISH - POULTRY - EGGS - NUTS - LEGUMES.
There is a wide variety of foods in this group. It consists of all kinds of meat, poultry, fish, eggs, nuts and nut pastes such as peanut butter, legumes, and some seeds such as sunflower and sesame seeds.

The foods in this group are a good source of protein, iron, niacin and vitamin B12. Within this group, red meats are a particularly good source of iron and also zinc. The iron in animal foods is more easily absorbed by the body than the iron in plant foods. Vitamin C, found in fruit and vegetables, will assist the body to absorb iron from plant foods.

Red meat should be eaten 3 - 4 times a week, or high iron replacement foods will be required. This is especially true for girls, women, vegetarians and athletes. Iron supplements during pregnancy will often be recommended by your doctor or midwife.
How much from the Meat, Poultry, Fish, Eggs, Nuts, Legumes group is needed every day?
The range for people four years old and over is between 1/2 and 2 sample serves each day.
What is a sample serve?
A sample serve of meat,fish,poultry,eggs,nuts,legumes is:
65 - 100 G COOKED MEAT, CHICKEN, e.g.: 1/2 cup LEAN MINCE, 2 SMALL CHOPS OR 2 SLICES ROAST MEAT
1/2 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 ALMONDS
1/4 CUP SUNFLOWER SEEDS OR SESAME SEEDS.

EXTRA FOODS

Some foods do not fit into the five food groups. They are not essential to provide the nutrients the body needs and some contain too much added fat, salt and sugars. These foods are likely to contribute large amounts of energy. However, they can add to the enjoyment of eating a healthy diet.

Examples include biscuits, cakes, desserts, pastries, soft drinks; high fat snack items such as crisps, pies, pasties, sausage rolls and other takeaways; lollies and chocolate.
Choose these foods sometimes or in small amounts.

People who are very active or growing rapidly can eat more extra foods than people who are inactive or trying to lose weight. Alcoholic drinks are not essential to provide the nutrients the body needs. They should only be consumed sometimes, in small amounts or not at all.

Alcohol is not recommended for children, pregnant or breastfeeding women.
How much extra food is needed every day?
The range for people four years and over is between 0 and 3 sample serves each day.

What is a sample serve?
A SAMPLE SERVE OF EXTRA FOODS IS THE AMOUNT OF FOOD THAT PROVIDES 600 KJ.
Some examples are:
1 (40 G) DOUGHNUT
4 (35 G) PLAIN SWEET BISCUITS
I SLICE (40 G) PLAIN CAKE
1/2 SMALL BAR (25 G) CHOCOLATE
2 TABLESPOONS (40 G) CREAM, MAYONNAISE
1 TABLESPOON (20 G) BUTTER, MARGARINE, OIL
200 ML WINE (2 STANDARD DRINKS)
60 ML SPIRITS (2 STANDARD DRINKS)
600 ML LIGHT BEER (11/2 STANDARD DRINKS)
400 ML REGULAR BEER (11/2 STANDARD DRINKS)
1 CAN (375 ML) SOFT DRINK
1/3 (60 G) MEAT PIE OR PASTIE
12 (60 G) HOT CHIPS
11/2 SCOOPS (50G SCOOP) ICE-CREAM.
Choose these sometimes or in small amounts
What about the fats and oils?
Margarine and oil also fit into this group of foods which you should only 'eat sometimes or in small amounts'.

You can achieve this with these foods in the following ways . . .
Spread margarine thinly on your bread and toast.
Use only a small amount of oil or margarine in food preparation and cooking.
Unsaturated fats are a type of fat found in many oils and margarines. When you include them in a low fat diet they may have a positive benefit for your health by lowering cholesterol levels in your blood. These fats are known as either 'polyunsaturated' or 'monounsatu rated'. Sunflower, safflower, corn and Soya bean oils are mainly polyunsaturated. Olive, peanut and cajole oils are mainly monounsaturated.

Saturated fats are a type of fat that can increase your risk of heart disease and so are not recommended. They are found in large quantities in butter, lard and dripping. Saturated fats are also found in vegetable fats and hydrogenated vegetable oils, which are often used in commercial foods. Foods that have these fats listed towards the top of the ingredients list on their label are likely to be high in saturated fat.

Information courtesy of The Australian Guide to Healthy Eating
© Copyright Commonwealth of Australia reproduced by permission