Transcript Healthy Eating

Healthy Eating
For Everyone
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Healthy Eating Guide
Tells us –
• How much food is required every day
• Healthy eating helps reduce the risk of
heart disease, cancer, diabetes and
obesity
• Foods can be bought from a store or
found as bush tucker.
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Food Groups
Bread, cereals, rice, spaghetti, noodles
Vegetables
Fruit
Meat
Milk, cheese and yoghurt
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2
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Eating foods
from each food
group every
day in the right
amounts helps
give you the
nutrients for
good health.
Eating
different foods
from within
each food
group is
important as
different foods
have different
nutrients
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Your Plate for the Day
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Fruit
Vegetables
Meat – bush meat, fish,
chicken, eggs, legumes
Breads, cereals, rice,
spaghetti and noodles
What foods are
missing?
• fats and oils
• sugar
• salt
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How much of each group?
Will depend on:
• How active you are.
• Your age – growing children and
teenagers need more nutrients than
adults who have stopped growing
• Pregnant women need to have more of
SOME of the foods.
• Anyone doing lots of physical activity
need more energy foods.
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Breads, cereals, rice, spaghetti
and noodles
Servings:
1 serve = 2 slices bread
1 medium bread roll
Adults:
3 – 7 serves each day
1 cup cooked rice
1⅓ cup breakfast cereal
or 1 cup porridge
Teenagers:
4 – 7 serves per day
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Vegetables
1 serve =
½ cup cooked
vegetables
½ cup baked beans
1 cup salad
vegetables
1 potato
Teenagers: 5 - 9 serves
Can be: fresh,
frozen or
tinned
Adults: 4 - 8 serves
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1 serve =
1 medium fruit eg apple,
orange
4 dried apricots
1 cup chopped canned
fruit
Fruit
Can be: fresh,
frozen, dried or
tinned
½ cup juice
Teenagers: 3 – 4 serves
Adults: 2 – 5 serves
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1 serve =
1 cup milk
Milk
6 teaspoons of
powdered milk
1 200g tub yoghurt
2 slices cheese
(40g)
Can be: fresh,
powdered or longlife, cheese,
yoghurt and soy
milk
Teenagers: 3 – 5 serves
Adults : 2 – 4 serves
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1 serve =
Meat
2 eggs
90g cooked meat or
chicken
100g cooked fish
1/3 cup peanuts or
almonds
Teenagers: 1 -2 serves
Adults: 1 – 2 serves
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Sometimes foods
Do NOT provide any healthy nutrients.
Try to limit these foods to 1 – 3
serves each day.
1 serve =
1/3 meat pie
12 hot chips
1 can soft drink
4 plain sweet biscuits
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Water
• 2 litres (8 cups) each day – more
on very hot days or if you are
physically active
• Any fluids ( except alcohol) help
but water is the best.
• Water is needed by every organ in
the body to work well.
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Move More
• Try to do 30 minutes of physical
activity –
• walking,
• sport,
• gardening,
• hunting or collecting bush tucker,
• dancing.
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Get Value for Money
• Buy cheaper cuts of meat –trim fat from
steak or boil mince to remove some of the
fat.
• Use 1 palm size piece of meat per person
• Add baked beans, kidney beans in stews to
make it go further.
• Use fresh fruit and vegetables in season
• Frozen and tinned fruit and veges are often
cheaper and just as nutritious
• Buy milk and yoghurt fresh on special and
freeze.
• Buy meat in bulk when it’s cheap and freeze.
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