The Australian Guide to Healthy Eating Year 9 PE/Health

Australian Guidelines The Australian Guide to Healthy Eating was developed to give Australians information about the types of foods to consume as well as the amount or serving size of the types of foods. Foods are grouped according to their similar nutrient profiles. The food groups are accompanied by tables that outline the recommended number of serves for people of different genders and at various stage of life. Australian Guidelines

Food Groups 1. Bread, Cereals, Rice, Pasta, Noodles This includes foods made from cereal grains including wheat, rice, rye, oats, corn and barley. Wholegrain varieties should be chosen where possible because they contain more fibre and other nutrients than the more refined versions. This group provides carbohydrates and protein, as well as fibre, minerals and vitamins. The recommended number of serves for this group is displayed as range to allow for variation in individual physical activity levels. Food Groups

Food Groups 2. Vegetables & Legumes This group provides a range of vitamins and minerals as well as carbohydrate and fibre. It also includes legumes such as peas, beans and lentils. Most vegetables are low in energy but have high vitamin and mineral content so they are highly recommended to all people in the population. When buying canned vegetables, choose low salt. Food Groups

3. Fruit It is high in vitamins, especially vitamin C and folate. Fruit also contains carbohydrates mainly in the form of sugar. This group also includes dried fruit and 100% fruit juice, but these are highly concentrated foods and a higher sugar content than for a whole fruit. Fresh fruit is the best choice, with frozen and tinned fruit a close second. Food Groups

Food Groups 4. Milk, Yoghurt & Cheese These foods are grouped together because they are all derivatives of milk and are high in calcium. They are also good sources of protein, riboflavin and vitamin B12. Foods in this group include milk (fresh, longlife, powered or evaporated), cheese and yoghurt. If choosing soy milk or rice milk these do not have natural calcium. It is recommended that low or reduced fat varieties are chosen. Butter, cream, ice-cream and chocolate don’t appear in this group as they are generally low in nutrients such as calcium and are high in fat and sugar. Food Groups

Food Groups 5. Meat, Fish, Poultry, Eggs, Nuts & Legumes This group incorporates all varieties of meat, poultry and fish as well as eggs, nuts, seeds and legumes. This group contains foods that provide protein, iron, niacin and vitamin B12. Red meats are also an excellent source of iron and zinc, and so consumption of red meat is recommended at 3-4 serves a week to satisfy our requirements. Legumes are also included in the meat category even though they are vegetables, as they are a good source of protein and iron and along eggs and nuts, are considered a meat alternative for vegetarians. Food Groups

Food Groups 6. Extra Foods These foods are also referred to as ‘sometime foods’, ‘junk foods’. They do not fit into any of the above food groups because they don’t provide necessary nutrients and are often high in fat, salt and/or sugar. They tend to be energy dense and nutrient poor, but they also may add to the pleasure of eating. These foods are ok for most people to consume occasionally and in small quantities, but a diet with little or no foods in this group is healthier. These foods should never be used as a main food source but rather they should complement the flavor and enhance the enjoyment of healthy food. Food Groups

Recommended Sample Serves Children & Adolescents Recommended Sample Serves Breads, Cereals, Rice etc.. Vegies & Legumes Fruit Meat, Fish, Eggs etc.. Milk, Yoghurt & Cheese Extra Foods 4 – 7 Years 5 - 7 2 1 ½ 1 – 2 8 – 11 Years 6 – 9 3 12 – 18 Years 5 - 11 1 - 2

Recommended Sample Serves For Women Recommended Sample Serves Breads, Cereals, Rice etc… Vegies & Legumes Fruit Meat, Fish, Eggs etc.. Milk, Yoghurt & Cheese Extra Foods 19 – 60 Years 4 – 9 5 2 1 1 – 2 ½ Pregnant 4 – 6 5 – 6 4 1 ½ 0 – 2 ½ Breastfeeding 5 – 7 7 2 – 2 ½ 60+ Years 4 - 7 0 – 2

What is a Sample Serve? Vegetables & Legumes Milk, Yoghurt, Cheese Bread, Cereals, Rice, Pasta & Noodles ½ cup of cooked vegetables ½ cup cooked dried beans, peas or lentils 1 cup of salad 1 potato 250ml (1 cup) milk ½ cup evaporated milk 2 slices cheese 200g yoghurt 1 cup (250ml) custard 2 slices bread 1 medium bread roll 1 cup cooked pasta/rice/noodles 1 cup of porridge 1 1/3 cup cereal ½ cup muesli Fruit Meat, Fish, Poultry, Eggs, Nuts & Legumes Extra Foods 1 medium piece (apple, pear, banana) 2 small pieces (apricot, kiwi, plums) 1 cup diced fruit 1 ½ tbls of sultanas 65-100g cooked meat ½ cup cooked (dried) beans, lentils, chick peas) 80 – 100g cooked fish 2 small eggs 1 (40g) doughnut 4 sweet plain biscuits 1 slice plain cake ½ small chocolate bar 1 can soft drink 200ml wine What is a Sample Serve?

Increasing Serves Vegetables Breakfast: Toast with tomato and vegemite, avocado, creamed corn, grilled mushroom and spinach. Lunch Sandwich with salad vegies (lettuce, spinach, capsicum, cucumber, tomato, sprouts, mushroom, grated carrot) Roast vegetable salad (pumpkin, sweet potato) Nibbly Lunch – vegie sticks, cherry tomatoes, nuts, olives, crackers, dip or relish. Dinner Add tinned or dried lentils to curries, soups and stews. Add extra chopped or grated vegies to dishes. Try vegetarian alternatives (lasagna, vege burgers, vege curry) Snacks Raw vegies (carrot, celery sticks) Corn on the cob Healthy root vegetable wedges Increasing Serves Vegetables

Increasing Serves of Fruit Breakfast Top your cereal/porridge with banana, apple, sultanas Have fruit and yoghurt for breakfast. Lunch Finish off your lunch with a piece of fruit Dinner Put slices of apple or orange into garden salads Have fruity desserts Fresh or tinned fruit with yoghurt or custard. Snacks Make a smoothie with a banana. Berries, mango, pineapple with milk, juice or yoghurt and ice. Freeze fruit instead of ice cream. Increasing Serves of Fruit

Healthy Eating Pyramid