Healthy Living and Balanced Eating

 

Healthy Living and Balanced Eating

Eating a wide variety of healthy foods helps keep you in good health and protects you against chronic disease. A well-balanced diet means eating foods from each of the five food groups daily, in the recommended amounts. Selecting a range of foods from each dietary group is also crucial.  Treats like takeaway foods, cakes, biscuits, and soft drinks are often high in saturated fats, added salt, or sugars, so they should only be consumed occasionally and in small amounts.

Dietary Guidelines for Australia

Do you know what foods are best to put on your plate? Or how much you should eat and how often? The Australian Dietary Guidelines provide up-to-date advice on the types and recommended serves of different foods for good nutrition and health. Developed by the National Health and Medical Research Council with independent nutrition experts, these guidelines are based on the best available science to promote health, and well-being, and reduce the risk of diet-related conditions and chronic diseases.

Eat a Variety of Foods

Healthy eating means enjoying a variety of foods from each of the five major food groups in the recommended amounts. This ensures you get a range of nutrients, promotes good health, reduces disease risk, and keeps your diet interesting with different flavors and textures. Many modern diet staples don't fit into these groups. Referred to as 'junk foods,' 'discretionary choices,' or 'occasional foods,' these should be eaten sparingly. Fats and oils, while high in energy, are necessary in small amounts for a healthy diet.

No matter where you're starting, it's easy to make small changes to align your eating habits with the Australian Dietary Guidelines. Focus on eating foods from the five major food groups and reduce your intake of occasional foods.

The Five Major Food Groups

The Australian Guide to Healthy Eating categorizes foods into five major groups:

1. Vegetables and legumes or beans

2. fish, eggs, tofu, lean meats and poultry, nuts and seeds, legumes, and beans

3. foods made from grains, primarily wholegrain or types with high cereal fiber

4. Milk, yogurt, cheese, or alternatives, mostly reduced fat

Foods are grouped together because they provide similar key nutrients. For instance, the milk, yogurt, cheese, and alternatives group is rich in calcium and protein, while fruits are good sources of vitamins, especially vitamin C.

Occasional Foods

Certain foods do not belong in any of the five food groups since they are not essential to a balanced diet. These 'discretionary choices' are usually high in saturated fats, added sugars, added salt, or alcohol, and low in important nutrients like fiber. Consuming these foods regularly can lead to weight gain and increased risk of obesity and chronic diseases like heart disease, stroke, type 2 diabetes, and some forms of cancer.

Examples include:

• Sweet biscuits, cakes, desserts, and pastries

• Processed meats and fatty, salty sausages

• Takeaway foods like hot chips, hamburgers, and pizza

• Sweetened condensed milk

• Alcoholic drinks

• Ice cream and other ice confections

• Confectionery and chocolate

• Commercially fried foods

• Potato chips, crisps, and other salty snacks

• High-fat spreads like cream and butter

• Sugar-sweetened soft drinks, sports, and energy drinks

It's okay to enjoy these foods occasionally as an extra treat, but they shouldn't replace more nutritious options in your diet.

Restaurant and Takeaway Foods

Restaurant and takeaway meals are often high in saturated fat, added salt, added sugars, and kilojoules. To reduce your intake of these, try:

• Ordering meals without fries

• Choosing bread-based options like wraps, kebabs, or burgers

• Avoiding deep-fried and pastry options

• Adding extra vegetables and salad

• Opting for smaller portions or sharing meals

• Limiting high-fat, high-salt sauces and toppings

• Choosing tomato-based sauces over cream-based ones

• Drinking plenty of water

• Not upsizing unless it’s with a side salad

Healthier takeaway options include:

• Pizzas with less cheese and meat

• Grilled chicken burgers or wraps

• Grilled, lean meat hamburgers without cheese or bacon

• Grilled fish burgers

High Sugar Foods

Foods and drinks like soft drinks, cordials, biscuits, cakes, and confectionery are high in added sugars and kilojoules. While sugar itself doesn't cause diabetes, added sugars can lead to weight gain, increasing the risk of type 2 diabetes. Sugar-sweetened drinks are the largest source of sugars in Australian diets and are strongly linked to childhood obesity and tooth decay. Limit these foods and drinks. Sugar-free versions are better but still acidic, affecting dental health. The healthiest drink is water; for flavor, try adding a piece of orange, lemon, or lime.

Drink Alcohol in Moderation

Alcoholic drinks are considered 'occasional foods' in the Australian Guide to Healthy Eating. They are high in energy, and if you choose to drink, do so in moderation. Healthy men and women should drink no more than 10 standard drinks a week and no more than 4 on any one day run a decreased risk of injury the less you drink.  A standard drink is 375 ml of mid-strength beer, 100 ml of wine, or 30 ml of spirits. Children and pregnant or breastfeeding women should avoid alcohol.

High Salt Foods

Too much salt can increase the risk of high blood pressure, a factor for heart disease and stroke. Salt intake for adults should not exceed 5 grams per day. Most Australians consume double this amount. The majority of salt intake comes from packaged and processed foods. Cutting back on takeaway foods can help reduce salt intake.

Healthy Fats

The Australian Dietary Guidelines recommend a small daily allowance of healthy fats (about 1-2 tablespoons for adults). Consuming unsaturated fats in small amounts is vital for:

• Absorbing vitamins A, D, E, and K

• Reducing heart disease risk

• Lowering cholesterol levels

Unsaturated fats include monounsaturated fats (found in olive and canola oil, avocados, cashews, almonds) and polyunsaturated fats (omega-3 in oily fish, omega-6 in safflower oil, soybean oil, Brazil nuts). Replace saturated fats like butter and cream with healthier options like olive oil.

Daily Serves from Each Food Group

Your daily needs from each food group depend on age, gender, and activity levels. The Australian Guide to Healthy Eating outlines serves needed for different groups:

Children and Adolescents

• Toddlers (1-2 years): 4 serves of grains, 2-3 of vegetables, 0.5 of fruit, 1-1.5 of dairy, 1 of lean meats

• Children (2-8 years): Varies from 4-5 serves of grains, 2.5-5 of vegetables, 1-2 of fruit, 1.5-3.5 of dairy, 1-2.5 of lean meats

• Adolescents (9-18 years): Varies from 5-7 serves of grains, 2-5.5 of vegetables, 2 of fruit, 2.5-3.5 of dairy, 2.5-3.5 of lean meats

Women

• 19-50 years: 6 serves of grains, 5 of vegetables, 2 of fruit, 2.5 of dairy, 2.5 of lean meats

• 51+ years: 4-5 serves of grains, 5 of vegetables, 2 of fruit, 4 of dairy, 2-2.5 of lean meats

• Pregnant/Breastfeeding: Varies from 8.5-9 serves of grains, 5-7.5 of vegetables, 2 of fruit, 2.5 of dairy, 3.5 of lean meats

Men

• 19-50 years: 6 serves of grains, 6 of vegetables, 2 of fruit, 2.5 of dairy, 3 of lean meats

• 51+ years: 4.5-6 serves of grains, 5-5.5 of vegetables, 2 of fruit, 2.5-3.5 of dairy, 2.5 of lean meats

What Counts as a Daily Food Serve?

Vegetables

One standard serve is about 75 grams, including:

• 0.5 cup cooked vegetables (e.g., broccoli, carrots)

• 0.5 cup cooked dried or canned beans, peas, lentils

• 1 cup raw salad vegetables

• 0.5 medium potato

• 1 medium tomato

Fruit

One standard serve is about 150 grams, including:

• 1 medium piece (e.g., apple, banana)

• 2 small pieces (e.g., apricots, plums)

• 1 cup of fruit, chopped or canned (no additional sugar)

• Occasionally: 125 ml fruit juice (no added sugar), 30 grams dried fruit

Grain Foods

Choose mostly wholegrain or high-fiber varieties. One standard service includes:

• 1 slice (40 grams) of bread

• 0.5 medium roll or flatbread

• 0.5 cup cooked rice, pasta, noodles

• 0.5 cup cooked porridge

• 0.25 cup muesli

• 2/3 cup breakfast cereal flakes

• 3 crispbreads

• 1 crumpet

• 1 small English muffin or scone

Fish, Eggs, Lean Meats, Nuts, Seeds, and Legumes/Beans

One standard service includes:

• 65 grams of cooked lean red meat

• 80 grams of cooked poultry

• 100 grams of cooked fish fillet

• 2 large eggs

• 1 cup cooked legumes/beans

• 170 grams tofu

• 30 grams of nuts, seeds, peanut or almond butter

Milk, Yoghurt, Cheese, and Alternatives

One standard serve is:

• 1 cup (250 ml) fresh, long-life milk

• 0.5 cup (120 ml) evaporated milk

• 2 slices (40 grams) hard cheese

• 0.5 cup (120 grams) ricotta cheese

• 3/4 cup (200 grams) yoghurt

• One cup (250 ml) of cereal-based drink (rice, soy, or other) containing at least 100 mg of calcium per 100 ml