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5 Healthy Food Groups

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Katie Scoble

on 18 May 2014

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Transcript of 5 Healthy Food Groups






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5 Healthy Food Groups
Introduction
A healthy eating pattern is
beneficial to almost every aspect
of our health, throughout our lifetime.
Poor diet is linked to poor health, such as
heart disease, type 2 diabetes and some cancers (Commonwealth of Australia, 2014).
For health and wellbeing, enjoy a variety of
foods from the five healthy food groups:

Fruits
,
vegetables
,
proteins
,
grains
and
dairy
.

Foods containing high levels of fats, added salt, sugars and alcohol should be consumed less. (Australian Government, 2014).
It is important to understand the serving recommendations, and subsequent
health benefits associated
with these foods.
References
Commonwealth of Australia. (2013). Australian dietary guidelines [BROCHURE]. Retrieved from http://www.nhmrc.gov.au/_files_nhmrc/publications/attachments/n55a_australian_dietary_guidelines_summary_book_0.pdf

Commonwealth of Australia. (2014) The Department of Health [ONLINE]. Retrieved from http://www.health.gov.au

Department of Health. (2014). Nutrition publications [ONLINE]. Retrieved from http://www.nhmrc.gov.au/_files_nhmrc/publications/attachments/n55a_australian_dietary_guidelines_summary_book_0.pdf

Healthy Kids Association. (n.d.). Promoting and influencing healthy food choices for children [ONLINE].
Retrieved from http://healthy-kids.com.au/

Metzger, M. J. (2007). Making sense of credibility on the Web: Models for evaluating online information and recommendations for future research.
Journal Of The American Society For Information Science & Technology
,
58
(13), 2078-2091

National Health and Medical Research Council (NHMRC). (2014). Eat For Health [ONLINE]. Retrieved from
http://www.eatforhealth.gov.au/

National Health and Medical Research Council. (2014) National health and medical research council [ONLINE]. Retrieved from https://www.nhmrc.gov.au/

United States Department of Agriculture (n.d.). [IMAGE]. Retrieved from http://www.choosemyplate.gov/.



Conclusion
By following the recommended dietary guidelines, we can ensure that our bodies receive enough good nutrients, vitamins and minerals.
Whilst also providing ourselves with the best chance of preventing health issues,
and fighting disease.

Simple changes to our future dietary patterns, to fit these guidelines, can help us all live longer, happier and more enjoyable lives.
There is no need to rely solely on fresh fruit: canned, dried and frozen varieties are also suitable, as is 100% fruit juice (Healthy Kids Association, n.d.).

Different fruit protects the body in different ways, so it is important to eat a rainbow of fruit every week:


green
(apples, grapes, kiwi fruit)

orange
(oranges, mango, peaches)

yellow
&
red
(strawberries, banana)

purple
(blueberries, plums, grapes).

(National Health and Medical
Research Council (NHMRC),
2014).
Fruits

Recommended daily intake
There is evidence that eating vegetables, especially colourful vegetables, reduces the risk of stroke, weight gain and coronary heart disease. Most vegetables are associated with
reduced risk of site specific cancers.
Vegetables are a good source of minerals
and vitamins (such as magnesium,
vitamin C and folate), dietary fibre and a range of phytochemicals including carotenoids.

(NHMRC, 2014)
Health benefits
Each day it is important to eat a variety of different types of vegetables, from each of the main vegetable groups. The amount you need to eat depends on your age, sex, and level of physical activity. However, it is recommended that adults eat at least five serves a day. Young children only need half that amount. A serve of vegetables is approximately 75g.

(NHMRC, 2014)
Recommended daily intake
Protein can be found in a variety of different foods including:

Lean meats
such as beef or kangaroo
Poultry
such as chicken or turkey
Fish
and
seafood
such as tuna and prawns
Eggs
and
tofu
for meat alternatives
Seeds
and
legumes
including kidney beans, lentils and chickpeas
Various types of
nuts

(Healthy kids association, n.d.)
(NMHRC, 2014)
Protein
Health benefits
The recommended daily
intake for foods rich in protein depends on food type. Overall, for protein foods, the
recommended intake is usually 3 serves
daily for adults, and 1 for children.
A serve is generally 500-600kJ or 65g
of lean meats, 80g of poultry, 2
large eggs, 1 cup of beans or
legumes, 170g of tofu and
30g of nuts or seeds.
(NMHRC, 2014).
Recommended
daily intake
Generally made from wheat, oats, rye, rice, barley, millet, quinoa and corn. Grain foods are broken into four main groups; breads (focaccia), breakfast cereals (oats), grains (rice), and other (pasta). Adults are known for eating too much refined grain food, and not enough wholegrain food.
(NHMRC, 2014)
Grains
On average, Australians consume around half the amount of recommended dairy products (or widely available alternatives). Low fat or reduced fat milk, yoghurt and cheeses are recommended for most people over two years of age.

(NHMRC, 2014)
Dairy
Recommended
daily intake
Include a serve of low fat milk, yoghurt or cheese, as a significant part of at least two meals or snacks. Standard serve is 500-600kj
e.g. 1 cup of fresh, UHT long life, reconstituted powdered milk, or buttermilk, ¾ cup yoghurt,
2 slices of hard cheese,
such as cheddar.

(NHMRC, 2014)

Image: United States Department of Agriculture (n.d.). <http://www.choosemyplate.gov/>
Increasing evidence suggests whole foods
(e.g. fruit), are more effective in reducing cancer risks, than supplements. Fruit offers many vitamins
(e.g. C and E), minerals and phytochemicals,
that may reduce cardiovascular risks. Potassium and magnesium found in fruit, are linked to lower blood pressure. Different coloured fruits, especially orange, red and yellow, contain carotene's
(Vitamin A), which aid in immune function.

(NHMRC, 2014)
Health benefits
Milk, cheese and yoghurt provide calcium in a readily absorbent, and convenient form. They are a good source of other nutrients providing many health benefits, including: calcium, protein, iodine, riboflavin, zinc and vitamin A, D and B12.
However, as with many protein rich foods, dairy can contain high levels of saturated fat and salt.
It’s best to choose reduced or
low fat dairy products,
whenever possible.

(Healthy Kids Association, n.d.)
Health benefits
It is recommended that adults eat 4-6 serves of grain food per day. At least two thirds of that, should be made up of wholegrain food (wholegrain cereals, breads). Example serves of grain food could include – 1 slice of bread, ¼ cup of muesli or ½ cup pasta.

(NHMRC, 2014)
Recommended
daily intake
Grain foods are high in carbohydrates, protein and fibre. They contain minerals and vitamins, and can help to reduce the risk of diseases including diabetes, and coronary heart disease. Wholegrain foods can maintain a healthy digestive system, and can prove effective as part of a
weight loss program.
(NHMRC, 2014)
Health benefits

Protein is associated with building, maintaining and repairing body tissue. The reason being, many foods in this group contain iron, zinc and minerals. Nuts can reduce heart disease, and fish reduces the risk of dementia, stroke and macular degeneration. Oily fish provide more of these benefits. However, consuming more than 120g of red meat a day increases risk of some forms of cancer.

(Healthy kids association, n.d.)
(NMHRC, 2014)

A child’s recommended daily serve increases gradually (<2yrs = ½ serve per day) (2-3yrs = 1) (4-8yrs = 1 ½), until 9yrs onwards we should each have 2 serves. (NHMRC, 2014)

One serve equals 150g of fresh fruit (1 medium apple), 30g dried or 125ml of juice. Noting that juice contains less fibre, plus the high acidity level can cause dental erosion.

(Healthy Kids Association, n.d.)

Credibility
There is an abundance of information available
online, which can sometimes provide contradictory recommendations. The guidelines that follow within this resource have been attained from sites providing credible, and in depth information. These sites were critically accessed through review of their authority, currency, accuracy, objectivity and coverage
(Metzger, 2007).

This assessment included looking into the credentials and qualifications of the decision-making board, regulating each site. A further review of whether the site held recommendations was undertaken. The evaluation involved checking that the sites had a system in place to ensure currency of information,
plus the presence of, a statement of purpose (Metzger, 2007).
There are many vegetables, and different parts are used for eating, i.e. leaves, roots, tubers, flowers, stems, seeds and shoots.
Vegetables can be broken up into different groups:

Cruciferous/brassica
(Broccoli, spinach, lettuce, cabbages)
Root/tubular/bulb
vegetables (Potatoes, carrots, onions, beetroot)
Legumes/beans
(Chickpeas, lentils, split peas)
Other vegetables
(Tomato, celery, capsicum, cucumber, pumpkin, avocado, zucchini, eggplant)

(NHMRC, 2014)
Vegetables
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