What is the Australian Guide to Healthy Eating?

Why is it important to eat a wide variety of Healthy Foods?

A Healthy Diet Can:

• Promote health and wellbeing
• Reduce the risk of diet-related conditions, such as high cholesterol, high blood pressure and obesity
• Reduce the risk of chronic diseases such as type 2 diabetes, cardiovascular disease and some types of cancers

What is the Australian Guide to Healthy Eating?

• The key to eating well is to enjoy a variety of nutritious foods from each of the Five Food Groups
• These Five Food Groups make up the Australian Guide to Healthy Eating
• Foods are grouped together because they provide similar amounts of the key nutrients of that food group

Vegetables, Legumes and Beans

Recommended number of serves: 5

Health Benefits

• Did you know most Australians eat only about half the recommended quantity of vegetables per day? 
•  Vegetables, including legumes/beans are nutrient dense and are a good source of minerals and vitamins (such as magnesium, vitamin C and folate), dietary fibre and a range of phytochemicals including carotenoids.
• Also, by eating vegetables, especially colourful vegetables, there is a reduced risk of stroke and weight gain.
• Different vegetables can help protect our bodies in different ways, so it’s important to choose a variety.
• All vegetables provide vitamin C, however capsicum, broccoli, cauliflower, cabbage, Asian greens and tomatoes are particularly high in vitamin C.
• Most vegetables are associated with reduced risk of site specific cancers.
• Green vegetables (including some salad vegetables), beetroot, cauliflower, asparagus, dried peas, beans and lentils are a good source of folate.
• Cruciferous vegetables (such as broccoli, cabbage, cauliflower, brussels sprouts and bok choy) are believed to have compounds which provide protection against some cancers.
• The fibre in vegetables (and fruit) is also thought to reduce the risk of some cancers, including colorectal cancer.

Grain ( cereal ) foods, mostly wholegrain and / or high cereal fibre varieties

Recommended number of serves: 7

Health Benefits

• The nutrients provided by grains include carbohydrates/starch (energy), protein, fibre and a wide range of vitamins and minerals including the B vitamins folate, thiamin, riboflavin, niacin, iron, vitamin E, zinc, magnesium and phosphorus
• Cereals and wholegrain foods can reduce the risk of developing certain diseases including coronary heart disease, colon cancer, diabetes and diverticular disease.
• The high fibre in wholegrain cereals also assist in the maintenance of the digestive system and can help prevent constipation.
• High fibre foods, such as wholegrain breads and cereals, can also be an effective part of any weight loss program. They take longer to digest and create a feeling of fullness, which discourages overeating.

Fruit

Recommended number of Serves: 2

Health Benefits

• There is building evidence that some risk factors for cancer can be avoided by eating fruit (and vegetables and legumes) during childhood and early adult life.
• Most fruits are low in energy (kilojoules) and high in fibre and water, making you feel fuller. This reduces the risk of over eating which can cause weight gain.
• The fibre in fruit is also thought to reduce the risk of some cancers, including colorectal cancer.
• Fruit is abundant in vitamins, minerals and phytochemicals. Vitamins such as vitamin C and E and different phytochemicals may reduce the risk of cardiovascular conditions.
• Potassium and magnesium found in fruit have also been linked to lower blood pressure.
• Different coloured fruits, especially orange, red and yellow fruit, contain carotenes (Vitamin A) which are also thought to assist in immune function

Health Benefits

Lean Meat and Poultry, Fish, Eggs, Nuts and Seeds, and Legumes and Beans

Recommended number of serves: 2 1/2

• Lean red meat provides a very good source of nutrients such as protein which our body uses for muscle growth and repair.
• Nuts and seeds may help reduce the risk of heart disease and are not associated with weight gain if total energy intake (kilojoules) is controlled.
• There are also many benefits in eating fish. 
• Consumption of fish more than once a week is associated with a reduced risk of developing dementia in older adults. 
• Consuming fish at least twice a week has even further benefits with reduced risk of cardiovascular disease, stroke, and age-related macular degeneration in the eyes.
• Aim for about 2 serves of fish a week, preferable oily fish such as salmon.

Discretionary Choices

• Some foods and drinks do not fit into the Five Food Groups because they are not necessary for a healthy diet and are too high in saturated fat and/or added sugars, added salt or alcohol and low in fibre. These foods and drinks can also be too high in kilojoules (energy).
• Also, the higher levels of kilojoules, saturated fat, added sugars, added salt and/or alcohol that they contain are associated with increased risk of obesity and chronic disease such as heart disease, stroke, type 2 diabetes, and some forms of cancer.

Milk, Yoghurt, Cheese and/or alternatives (mostly reduced fat)

Recommended number of serves: 3 1/2

Health Benefits of Milk, Yoghurt, Cheese and/or alternatives (mostly reduced fat)

• Milk, cheese and yoghurt provide calcium in a readily absorbable and convenient form.
• Calcium helps to create strong bones and teeth which are essential for growth and general wellbeing
• Milk, cheese and yoghurt also have various health benefits and are a good source of many nutrients, including calcium, protein, iodine, vitamin A, vitamin D, riboflavin, vitamin B12 and zinc.