Articles
Balanced Diet
A well balanced diet and regular physical activity are important for your daily well being and for the prevention of lifestyle diseases (eg obesity, hypertension, heart disease, stroke, diabetes, cancer, eating disorders). The Australian Guide to Healthy Eating (AGTHE) shows us how to eat a variety of food by selecting from each of the food groups every day. It also indicates the proportions of each food group that should make up your daily intake. The AHTHE was designed to help Australian’s choose a healthy diet with a variety of nutrients. Our Dietitians can help you tweak this eating plan to suit your weight loss or specific dietary needs.
1. BREADS, RICE, PASTA, NOODLES, CEREALS
These are the main energy providers, as they contain a large amount of B vitamins. This food group also provides fibre, which is extremely important in keeping our bowels regular. Fibre also plays a role in stabilizing blood sugar levels, lowering blood cholesterol and preventing weight gain. Choose whole meal or whole grain products when available.
AGTHE recommendations for average woman = 4-6 serves per day
AGTHE recommendations for average male = 5-7 serves per day
1 serve = 2 slices bread, 1cup cooked pasta/rice/cereal flakes
2. VEGETABLES, LEGUMES
These foods provide a source of energy, as well as a number of other nutrients, including fibre. 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/legumes are a good source of folate. Legumes also supply us with a source of protein.
AGTHE recommendations for average woman = 4-7 serves per day
AGTHE recommendations for average male = 6-8 serves per day
1 serve = ½ cup cooked vegetables/lentils, 1 cup salad
3. FRUIT
Fruit is also a source of energy for the body. It is a big contributor to our vitamin intake, supplying a variety of different vitamins depending on the type. Fruit also contains fibre, especially in the edible skins. The best sources of Vitamin C are citrus, strawberries and kiwi fruit.
AGTHE recommendations for average woman = 2-3 serves per day
AGTHE recommendations for average male = 3-4 serves per day
1 serve = 1 medium piece (apple), 2 small pieces (plums), 1 cup canned fruit, 4 dry apricots, ½ cup juice
4. DAIRY PRODUCTS
Dairy foods provide a great source of calcium, more so than any other food group. They are also a good source of energy, protein and vitamin B12. Most women should aim for 1000mg of Calcium or at least 3 serves.
AGTHE recommendations for average woman = 3 serves per day
AGTHE recommendations for average male = 2-4 serves per day
1 serve = 250ml milk, 40g cheese, 200g yoghurt
5. MEAT, FISH, POULTRY, EGGS, NUTS, LEGUMES
This food group is a great source of protein, iron, niacin and vitamin B12, as well as providing energy. Try and vary your protein intake from this group. Aim for at least 2 serves of fish per week. Aim for 2-3 serves of red meat each week. Include other sources daily. Women need more red meat to prevent anaemia.
AGTHE recommendations for average woman = 1-1 ½ serves per day
AGTHE recommendations for average male = 1 ½ - 2 serves per day
1 serve = 65-100g cooked meat, ½ cup cooked lentils/legumes, 80-120g cooked fish, 1/3 almonds, ¼ cup sunflower seeds
6. OTHER FOODS
This group provides very little in the way of vitamins and minerals in the diet. What they do provide is a lot of ‘empty kilojoules’, which means they provide a large amount of energy and added fat, sugar and salt that has little benefit to the body. Many contain large amounts of saturated fats. They should only be consumed in small amounts and should not be consumed at the expense of any other group.
AGTHE recommendations for average woman = 0-2 serves per day
AGTHE recommendations for average male = 0-3 serves per day
1 serve = 25g chocolate, 2 tablespoons cream/mayonnaise, 1 tablespoon butter/margarine, 1 can soft drink, 1 ½ scoops ice cream
Exercise = Aim for at least 1/2 hour of exercise each day. As people get older, a higher level is needed to maintain weight.
Added to site on : Monday, 5 April 2010