Transcript File

AUSTRALIAN
GUIDE TO
HEALTHY
EATING
The Australian Guide to Healthy
Eating provides practical advice
to help people choose a healthy
diet which will help to reduce
the incidence of diet related
diseases in Australia.
The guide provides information
about the amounts and kinds of
food that you need to eat each
day to get enough nutrients
essential for good health and
well-being.
THE AUSTRALIAN GUIDE
TO HEALTHY EATING.
The model represents a plate on a table.
Why do you think this has been done?
THE FIVE FOOD
GROUPS
•Breads, cereals rice, pasta noodles
•Vegetables, legumes
•Fruit
•Milk, yoghurt, cheese
•Meat, fish, poultry, eggs, nuts, legumes
These foods provide the important nutrients the body needs.
Extra foods that may be eaten sometimes or in small amounts.
VARIETY
Why is variety so important?
Eating a wide variety of foods has a very positive effect on health.
Variety amount the groups
If you eat from each of the five groups in the amounts recommended, it is
likely that your diet will contain all the nutrients that you need.
Variety within the groups
Different foods provide more of some nutrients than others. If you eat a
variety of foods from within each groups, it likely that you will get all the
nutrients provided by the foods in that group.
BREAD, CEREALS, RICE, PASTA,
Foods in this group come from grains like wheat, oats,
NOODLES rice, rye, barley, millet and corn.
Nutrients provided by the foods in this group include
carbohydrates, protein, fibre and a range of nutrients
and minerals including folate, thiamin, riboflavin,
niacin, and iron. Wholemeal or wholegrain varieties
provide more fibre, vitamins and minerals.
What is a sample serve?
A serve is:
2 slices of bread, 1 cup of cooked rice, pasta, noodles
1 cup porridge, 1 & 1/3 cup breakfast cereal flakes
Or ½ cup muesli
How much bread, cereals, rice, pasta, noodles is
needed every day?
The range for 12 -18 years is 4 – 7 serves
VEGETABLES, LEGUMES
Vegetables come from many different parts of plants.
Some vegetables like tomatoes and pumpkin are the fruit of
the plant, but are included in this group because they are
used as a vegetable. Legumes are the seeds from peas and,
beans- dried peas, beans , lentils and chick peas.
Vegetables and legumes are a good source of vitamins – A and
C, minerals – folate, dietary fibre, and carbohydrate.
What is a sample serve?
A sample serve is:
75 g or ½ cup cooked vegetables,
75 g or ½ cup dried beans, peas, lentils
1 cup salad vegetables or 1 potato
How much vegetables and legumes are needed every day?
The range for 12 -18 years is 5 – 9 serves.
FRUIT
Fruit is a good source of Vitamins including C
and folate. It also Provides carbohydrates,
particularly sugars and fibre, especially in the
edible skins. Juices belong to this group, but
they have a much lower fibre content than fresh
fruit.
What is a sample serve?
A serve of fruit is:
1 medium piece eg. Apple, banana, orange, pear.
2 small pieces, eg apricot, kiwi fruit
1 cup dried pieces or canned fruit
½ cup juice
Dried fruit eg. 4 dried apricot halves
1 ½tablespoons sultanas
How much fruit is needed every day?
The range for 12 -18 years is 3 - 4serves.
MILK, YOGHURT, CHEESE
Milk, yoghurt and firm cheeses are the three
important foods in this group. Choices of milk,
yoghurt, and cheese can be made on the basis of fat content
and flavourings used. For most people over 5 years of age,
choices of low fat milk, yoghurt and cheese is best.
The foods in this group are an excellent source of calcium,
good source of protein, riboflavin, and vitamin B 12.
What is a sample serve?
A serve of milk, yoghurt, cheese is:
250 ml milk, ½cup evaporated milk,
40 g ( 2 slices) cheese, 200g (1 small carton) yoghurt
150 ml (one cup) custard
How much milk, yoghurt, cheese is needed every day?
The range for 12 -18 years is 3 – 5 serves or approx. 750 ml to 1 litre.
MEAT, FISH, POULTRY, EGGS, NUTS &
LEGUMES This group consists of all kinds of meat, poultry, fish, eggs, nuts
and nut pastes Such as peanut butter, legumes and some seeds
such as sunflower and sesame seeds.
Foods in this group are a good source of protein, iron, niacin, and
vitamin B12. Red meats are a good source of iron and zinc. The
iron in animal foods is more easily absorbed by the body than the
iron in plant foods.
What is a sample serve?
A serve is:
65 – 100g cooked meat , chicken, eg ½ cup lean mince, 2 small chops or 2
slices roast meat.
½ cup cooked dried beans, lentils, chick peas, split peas or canned beans
80 – 120 g cooked fish fillet
2 small eggs
1/3 cup peanuts or almond or ¼ cup sunflower or sesame seeds
How much meat, fish, poultry, eggs, nuts legumes are needed every day?
The range for 12 -18 years is 1 -2 serves per day
EXTRA FOODS
Some foods do not fit into the five food groups. They are not necessary to provide
the nutrients the body needs and some contain too much fat, salt and sugars.
However they can add to the enjoyment of eating a healthy diet.
Alcoholic drinks are not essential to provide the nutrients the body needs. They
should be only consumed sometimes, in small amounts or not at all. Alcohol is not
recommended for children, pregnant or breastfeeding women.
What is a sample serve?
A sample serve is:
1 doughnut, 4 plain sweet biscuits, 1 slice plain cake, ½ small bar chocolate, 200mls wine, 1
can soft drink, 1/3 meat pie, 12 (60g) hot chips, 1 ½ scoops ice cream.
How much extra food is needed every day?
The range for 12 – 18 years is 1 -3 serves per day.
DRINK PLENTY OF WATER
For good health, adults need to drink 8 glasses
of water every day. They need more during
physical activity and in hot weather. All fluids,
other than alcoholic drinks, contribute to this
requirement. Water is the best drink to quench
your thirst.
HOW TO MAKE
BETTER CHOICES
What can we swap the following items for?
Cooked breakfast (eggs,
bacon, sausages and white
toast)
Fruit and cereal, high in grains
and fibre
Filled croissant
Plain bagel or raisin toast
Glass of fruit juice
Piece of fruit and a glass of
water
Ham and cheese toasted
sandwich
Multigrain toasted sandwich
with lean ham and cheese
HOW TO MAKE
BETTER CHOICES
What can we swap the following items for?
Handful of lollies
Handful of berries
Large coffee
Small coffee
Large portion of milk
chocolate
Small portion of dark
chocolate
Spread of margarine
Small spread of avocado
HOW TO MAKE
BETTER CHOICES
What can we swap the following items for?
Cream
Fried eggs
Low-fat yoghurt
Poached or boiled eggs
Fruit straps
Piece of fruit
Spread of margarine
Small spread of avocado
CASE STUDY - JESSICA
Breakfast:
Jessica is a 17-year-old Year 11
‘Up and Go’
student. She plays netball in the
Morning snack:
state and local teams four to five
times a week and trains twice a
week. She is busy studying for her
VCE and often stays up late in order
Krispy Kreme doughnut
Banana
Lunch:
1 cheese and salad sandwich – carrots, lettuce, cucumber,
sliced beetroot, sliced ham – using wholemeal bread
Coffee scroll
to complete her homework after she
Orange Juice
finishes netball training.
Afternoon snack:
Packet of 2 minute noodles
Below is a sample of Jessica’s food
Orange Juice
intake for a typical weekday.
Dinner:
Lasagne
Garden Salad (lettuce, cucumber, carrot, oil-based salad
dressing).
1) Evaluate the nutritional adequacy of this one-day food
intake using the Australian Guide to Healthy Eating
(10 marks).
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What I am looking for!
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Reference is made to the case study
Reference is made to the 5 food groups, water intake and
extra foods
Reference is made to the number of servings she has
and the number of servings needed
Reference is made to the nutritional quality of the foods
Jessica is a very active student who appears to consume a variety of foods
throughout her day. She is able to reach the required 5-9 serves of
vegetables through her salad sandwich at lunch and the Garden Salad at
dinner. The use of wholemeal bread on her sandwich improves the
nutritional content of her meal to provide more vitamins, minerals and fibre.
This along with the consumption of lasagne and noodles as a snack brings
her close to the recommended serves of 4-7 per day. The only fruit Jessica
eats is a banana in the morning, although she consumes two cups of
orange juice throughout the day, it does not contain the same fibre and
vitamins that a piece of fruit would. She should be aiming to get at least 3
serves a day of fruit. Calcium is important for the growth of Jessica’s bones
and she should be having 3-5 serves a day of dairy foods. However, in her
sample food intake she only has a piece of cheese on her sandwich and an
‘Up-and-Go’. During the day she consumes a piece of ham on her sandwich
and most likely mince meat in the lasagne. Through these items she is able
to reach the required 1-2 serves of meat. Jessica does also consume some
extra foods in the coffee scroll and Krispy Kreme doughnut. These foods are
okay to eat 1-3 times per day, and as she is so active she will most likely
burn off any unwanted calories. Jessica does not drink any water during the
day. She should aim to drink 8 glasses and swap the orange juice for water
and eat the real fruit instead.
2) Make suggestions on how Jessica could improve her food
intake in order to meet her daily nutritional requirements. Use
the table below to organise your response (6 marks).
Food Intake
Breakfast
Snack
Lunch
Snack
Dinner
Snack
Major nutrients
provided by the food
or drink
Suggestions for
improvement
2) Make suggestions on how Jessica could improve her food intake in order to meet her
daily nutritional requirements. Use the table below to organise your response (6 marks)
Food Intake
Major nutrients provided by
the food or drink
Suggestions for improvement
Breakfast
Up and Go
Wholegrain Cereal with low-fat milk
and strawberries
Glass of water
Snack
Krispy Kreme doughnut
Banana
Banana
200g low-fat yoghurt
Glass of water
Lunch
1 cheese and salad sandwich – carrots,
lettuce, cucumber, sliced beetroot,
sliced ham – using wholemeal bread
Coffee scroll
Orange Juice
1 cheese and salad sandwich –
carrots, lettuce, cucumber, sliced
beetroot, sliced ham – using
wholemeal bread
Handful of almonds
Glass of water
Snack
Packet of 2 minute noodles
Orange Juice
Small bowl of unbuttered, unsalted
popcorn
1-2 pieces of dark chocolate
Orange
Glass of water
Dinner
Lasagne
Garden Salad (lettuce, cucumber,
carrot, oil-based salad dressing).
Lasagne (made with lean-mince and
low-fat cheese)
Garden Salad (lettuce, cucumber,
carrot, oil-based salad dressing).
2 glasses of water
Snack
Nothing
Fruit Salad – tinned in natural juice
with low-fat yoghurt
Glass of water
3) What factors could be influencing Jessica’s food selections?
(4 marks)
• Food availability
• Food preferences
• Family
• Social considerations
• Cost
• Convenience
• Mood
• Allergies or food intolerances