1. The Australian Guide to Healthy Eating
Year 9 PE/Health

2. 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

3. 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

4. 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

5. 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

6. 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

7. 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

8. 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

9. 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
1 – 2
8 – 11 Years
6 – 9 3
12 – 18 Years
5 - 11
1 - 2

10. 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

11. 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?

12. 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

13. 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

14. Healthy Eating Pyramid