Articles
Balance keeps a check on health
A well balanced diet and regular physical activity are important for your daily well being and for the prevention of lifestyle diseases such as obesity, hypertension, heart disease, stroke, diabetes, cancer, eating disorders.
It is useful to be familiar with the 5 Food Groups and the Dietary Guidelines for Australians.
The plate concept helps you to understand the proportions necessary for healthy eating. The biggest section is the bread and cereals followed by the vegetables.
The groups in the lower right hand corner are under the tablecloth. A little is enjoyed as an extra once all the main food groups are consumed.
Food groups
1. Breads, rice, pasta, noodles, cereals
Provide energy, B vitamins, fibre.
A sample serve:
2 slices of bread
1 medium bread roll
1 cup cooked rice, pasta, noodles
1 cup porridge, 1 1/3 cup breakfast cereal flakes
½ cup muesli
2. Vegetables, legumes
Provide energy, vitamin C, Beta Carotene, folate, fibre, protein (legumes).
A sample serve:
75g or ½ cup cooked vegetables
75g or ½ cup cooked dried beans, peas or lentils
1 cup salad vegetables
1 potato
3. Fruit
Provides energy, vitamins, Beta Carotene and fibre.
A sample serve:
1 medium piece, eg. apple, banana, orange, pear
2 small pieces, eg. apricots, kiwi fruit, plums
1 cup diced pieces or canned fruit
½ cup juice
dried fruit - 4 dried apricot halves
1½ tablespoons sultanas
4. Dairy Products
Provide energy, calcium and protein.
A sample serve:
250 ml (1 cup) fresh, long-life or reconstituted dried milk
½ cup evaporated milk
40g (2 slices) cheese
200g (1 small carton) yoghurt
250ml (1 cup) custard
5. Meat, fish, poultry, eggs, nuts, legumes
Provide energy, iron, protein.
A sample serve:
65-100g cooked meat, chicken
eg. ½ cup lean mince, 2 small chops, 2 slices roast meat
½ cup cooked (dried) beans, lentils, chick peas, split peas, canned beans
80-120g cooked fish fillet
2 small eggs
1/3 cup peanuts or almonds
1/4 cup sunflower seeds or sesame seeds
Other foods
Provide energy and fat soluble vitamins from butter and margarine as well as extras and variety. They should not be consumed at the expense of any other group.
Guidelines for healthy eating
1. Enjoy a wide variety of foods every day.
2. Have 4 - 5 serves of breads and cereals (wholegrain preferably), vegetables and fruits per day. These provide fibre, energy, minerals and vitamins.
3. Watch quantities of fat in the diet, especially saturated fat, eg butter, fatty meats, pastry, cakes, biscuits and take-away food.
4. Maintain a healthy weight by balancing regular activity with a sensible food intake.
5. Limit alcohol to 1 - 2 standard drinks for women and 3 - 4 per day for men. Have some alcohol free days.
6. Moderate the amount of sugar and foods containing added sugar according to desired weight.
7. Use salt sparingly and limit salty foods especially if blood pressure is high.
8. Eat foods containing calcium, eg milk, cheese and yoghurt to maintain strong teeth and bones. This is particularly important for women.
9. Ensure that iron containing foods are eaten regularly, especially for women - red meat, chicken, liver, spinach, broccoli, branflakes and Milo.
CHECK LIST FOR GOOD EATING HABITS AND HEALTHY LIFESTYLE
1. Do you eat 3 meals a day?
2. Do you have high fibre cereals and whole meal bread daily?
3. Do you eat 3 serves of calcium rich foods eg 1 glass milk,1 slice cheese, 200g yoghurt?
4. Are you a desirable weight?
5. Do you have at least 2 fruit and 5 serves of vegetables daily?
6. Do you eat fish 3 times a week, eg: white fish, tuna, salmon, sardines?
7. Are you careful of how much salt is added to cooking and at the table?
8. Do you drink at least 1 litre of water a day?
9. Are you physically active most days of the week, eg 30 minute walk?
10. Do you limit your alcohol to one or two standard drinks a day and have some alcohol free days?
If you answered Yes to
10 : Excellent - continue with your well balanced diet.
8 - 10 : Good - work on the areas you answered NO to.
7 or less: You need to improve your diet and lifestyle and would benefit from seeing a dietitian.
Added to site on : Wednesday, 28 July 1999