A Guide to Healthy Eating

A Guide To Healthy Eating ...

Five Food Groups

• There are five different food groups from which a small amount of food must be eaten every day to maintain a healthy and nutritious diet.
• The foods are grouped by their nutritional value to an average Australian's diet.
• The five groups are
• Vegetables,
• Fruits
• Grains
• Lean meats and poultry
• Dairy Products.

The table above displays a table of how many serves men and women between the ages of 19-50 should consume from each food group, per day.

What To Eat ...

Introduction

• Colourful vegetables are considered very nutritious especially; green, orange or red ones, as they add more nutritional value to your food palate.
• Including a variety of vegetables is vital to one's diet, for instance; leaves, plant roots, dried peas and beans all bring key nutrients to our diet from the vegetable group.

• Australian Dietary Guidelines were created to ensure that all Australians can make healthy choices with their food and have advice on how to maintain a healthy diet.

• Apples, bananas & kiwis are some of the fruits we should include in our daily diet from the fruit category as they are easily available in Australia and add a significant nutritional value to our diet.

• This guide focuses on helping people with unhealthy food habits, to choose a healthier diet which will help them get the essential nutrients their body requires in order to function properly and reduce the risk of chronic health problems.

Examples of colourful fresh fruits and vegetables one can eat...

What To Eat Cont...

Foods To Limit...

• Foods made from grains are highly nutritious. It is better to eat wholemeal or wholegrain(i.e. breads or cereal) foods as they provide more dietary fibre, vitamins and minerals than refined grain foods.

THANK YOU!!!

• Limit your consumption of high-fat foods (saturated fats), alcohol, added salt and sugars. These foods increase the risk of obesity, heart disease, stroke, type 2 diabetes and cancers.
• Foods such as butter, pizza, burgers, cheese, fried foods and sausages contain saturated fats, thus it is better to avoid these foods entirely or limit their intake.
• Added sugars can increase our kilojoule content and reduce the impact of the nutrients we try to eat.
• Reducing salt consumption would result in the reduction of our blood pressure level, this can benefit people who have high blood pressure already.

• Lean red meat and poultry are high in iron, they are a very important. Fish, eggs, beef, chicken and tofu can be good sources of lean meat and poultry
• REMEMBER: over consumption of these meats can lead to colorectal cancer.

• Integrating dairy products like milk, butter, yoghurt and cheese in our regular diet helps strengthen bones, protect against heart disease or stroke.

• Alcohol is considered a food and a drug, it is high in Kilojoules and hence, increases the Kilojoule intake in your diet and causing extreme weight gain.

Examples of foods to eat from categories mentioned above...

Food To Limit!!

Bibliography...

Conclusion...

A healthy diet is vital to our physical and mental health and well-being. To maintain a healthy diet eating the right amount of serves from each of the food groups is imperative.

It's your

• "Kiwifruit". http://www.whfoods.com/genpage.php?tname=foodspice&dbid=41 (Author initials: N.P.) 2016. 10 Aug. 2016.
• About the Australian Dietary Guidelines, Eat for Health 2016. (Author name unavailable) About the Australian Dietary Guidelines, Eat for Health. Available at https://www.eatforhealth.gov.au/guidelines/about-australian-dietary-guidelines (Accessed on the 9th of August)
• "Dairy Foods & Beverages | Dairy Foods". Dairyfoods.com. (Author name unavailable) http://www.dairyfoods.com/topics/2623-dairy-foods-beverages .undated. 8 Aug. 2016.
• "Importance of Exercise & Eating Healthy | LIVESTRONG.COM". LIVESTRONG.COM. http://www.livestrong.com/article/107269-importance-exercise-eating/ (Author name: Schuna, Carly). 2013. 10 Aug. 2016.

Take care of it ...

How To Know Identify

An Unhealthy Diet....

• When one does not eat the right amount of serves from each of the five food groups every day, or doesn't limit their intake of saturated fats, alcohol, added sugars and salts, their diet is deemed unhealthy.
• To identify an unhealthy diet observe short term symptoms in the persons behaviour such as stress, tiredness, weakness and a short attention span towards work. Or the long-term effects to observe of a poor nutrition diet are type 2 diabetes, depression, heart attack, stroke, obesity, high cholesterol levels and malnourishment.