Healthy eating – what to put on your plate – Better Health Channel

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 are there to help you to make healthy choices that will lead to good nutrition and health. The Guidelines are developed by the National Health and Medical Research Council, working with independent experts in nutrition. They are based on the best available science about the types and amounts of foods and the dietary patterns that are thought to promote health and wellbeing, and reduce your risk of diet-related conditions and chronic disease.

The basis of a healthy diet

The Guidelines will give you the basis of a healthy diet. Use them to build your own food plan, factoring in specific nutritional requirements based on your historic period and sex. This summary guide to the australian Dietary Guidelines, and these basic tips, will get you started :

  • Eat a wide variety of foods from the

    five food


    • plenty of colourful vegetables, legumes/beans
    • fruit
    • grain (cereal) foods – mostly wholegrain and high fibre varieties
    • lean

      meats and poultry

      , fish, eggs, tofu, nuts and seeds

    • milk, yoghurt, cheese or their alternatives

      , mostly reduced fat. (Reduced fat milks are not suitable for children under the age of two years.)

    • Drink plenty of water.
  • Limit foods high in

    saturated fat

    , such as biscuits, cakes, pastries, pies, processed meats, commercial burgers, pizza, fried foods, potato chips, crisps and other savoury snacks. 

  • Replace high fat foods containing mostly saturated fat with foods containing mostly

    polyunsaturated and monounsaturated fats

    . Swap butter, cream, cooking margarine, coconut and palm oil with unsaturated fats from oils, spreads, nut butters and pastes, and avocado.

  • Limit foods and drinks containing added salt, and don’t add salt to foods in cooking or at the table.
  • Limit foods and drinks containing added sugars, such as confectionery, sugar-sweetened soft drinks and cordials, fruit drinks, vitamin waters, energy and sports drinks.
  • Limit alcohol. Drink no more than two standard drinks on any day to reduce your risk of harm from alcohol-related disease or injury over your lifetime, and drink no more than four standard drinks on any occasion. For women who are pregnant or thinking about getting pregnant, or breastfeeding, not drinking alcohol is the safest option.

together with following the goodly consume guidelines, purpose for at least 30 minutes of chasten intensity physical activity, such as walk, every day.

Fruit and vegetables (and legumes)

Fruit, vegetables and legumes all provide vitamins, minerals, dietary character and nutrients. Most are abject in calories and can help you to feel full moon long. Legumes are besides made up of protein, so they ’ re a useful stand-in for kernel. Choose from split peas, kidney beans, bake beans ( navy beans ), soybeans, chickpeas, lupine, and lentils, among others. Eating lots of colorful choices from this food group will give your soundbox unlike nutrients. It can besides protect against chronic diseases including affection disease, throw, diabetes and some cancers. The follow guide will help you work out your daily requirements.


– how much to put on your plate each day:

  • younger children – 2.5 serves for 2–3 year olds and 4.5 serves for 4–8 year olds
  • older children – 5 to 5.5 serves for older children and adolescents
  • adults and pregnant women – 5–6 serves 
  • breastfeeding mums – 7+ serves. 
  • standard serve is about 75 grams (100–350 kilojoules); for example, ½ cup cooked green or orange vegetables (such as broccoli or carrots) or 1 cup green leafy or raw salad vegetables.


 – how much to put on your plate each day:

  • younger children – 1 serve for 2–3 year olds and 1.5 serves for 4–8 year olds
  • older children, adolescents and adults, including pregnant and breastfeeding women – at least 2 serves.

A criterion serve is 150 grams ( 350 kilojoules ) ; for model, a culture medium apple or banana, or two kiwifruits or plums. Try to eat hale fruit and not fruit juice.


(as a source of protein) – how much to put on your plate each day:

  • •children – 1 to 2.5 serves,

    depending on


    •men – 2.5 to 3 serves, depending on age
    •women – 2 to 2.5 serves, depending on age 
    •pregnant women – 3.5 serves
    •breastfeeding women – 2.5 serves

A standard serve is 500–600 kilojoules ; for case, 1 cup of cook or canned lentils, chickpeas or split peas, or 170 grams of bean curd.


Wholemeal or hale grain foods, such as wheaten and wholegrain bread, brown rice, quinoa and oats, are better for you than refined grain ( grain ) foods because they provide more dietary fiber, vitamins and minerals. wholly grains may protect against heart disease, type 2 diabetes, excessive weight gain, and some cancers. Grain ( cereal ) foods that are gamey in saturated fats, added sugars and added salt, like cakes, muffins, pies, pastries and biscuits, are ‘ extras ’ or ‘ sometimes foods ’ in this food group.



 – how much to put on your plate each day:

  • younger children – 4 serves 
  • older children and adolescents – 7 serves 
  • women – 3 serves for those over the age of 70; 6 serves for women less than 50 years of age; 8.5 serves for pregnant and breastfeeding women
  • men – 4.5 serves for those over the age of 70 years; 6 serves for younger men.

A criterion serve is 500 kilojoules ; for example, one slice of boodle or ½ cup cooked porridge. At least two-thirds of choices should be wholegrain varieties.

Lean meats, poultry, fish, eggs, tofu, nuts and seeds, legumes/beans

list meats, domestic fowl, fish, eggs, bean curd, nuts and seeds, and legumes/beans are all rich sources of protein. Eating a kind of these foods each day will provide the protein you need, angstrom well as a stove of other nutrients, including iodine, iron, zinc, vitamins ( particularly B12 ), and substantive fatty acids. The australian Dietary Guidelines recommend that you eat one to three serves of food from this group each day, depending on your age. If you are fraught, three to four serves a day are recommended.

Lean meats, poultry, fish, eggs, tofu, nuts and seeds,


– how much to put on your plate each day

  • Children – 1 to 2.5 serves, depending on age 
  • Men – 2.5 to 3 serves, depending on age
  • Women – 2 to 2.5 serves, depending on age 
  • Pregnant women – 3.5 serves
  • Breastfeeding women – 2.5 serves

A standard serve is 500–600 kilojoules ; for example, 80 gram cooked list domestic fowl ( 100 g sensitive ), 100 gigabyte cooked fish lemniscus ( about 115 g raw ), 65 gigabyte cooked lean red kernel ( about 90 – 100 g raw ), two bombastic eggs ( 60 gigabyte each ), 170 gigabyte bean curd, 30 guanine nuts or seeds, or 150 guanine cooked legumes.


milk, yogurt and cheese are rich people sources of calcium and other minerals, protein, and vitamins. They can protect against heart disease and stroke, and reduce the risk of high blood imperativeness, some cancers, and type 2 diabetes. Dairy is besides well for bone health. Choose varieties low in saturate adipose tissue and added sugar. If you prefer to avoid dairy, go for alternatives with add calcium, such as calcium-enriched soy or rice drinks. Make certain they contain at least 100 milligrams of calcium per 100 millilitres.

Milk, yoghurt and cheese or


– how much to put on your plate each day

  • Children – 1.5 to 3.5 serves, depending on age 
  • Men – 2.5 to 3.5 serves, depending on age 
  • Women – 2.5 to 4 serves, depending on age
  • Pregnant women – 2.5 serves
  • Breastfeeding women – 2.5 serves

A standard serve is 500–600 kilojoules ; for exercise, a cup of milk or ¾ cup yogurt.

‘Extras’ or ‘sometimes foods’

Some foods are known as ‘ discretionary foods ’, ‘ extras ’ or ‘ sometimes foods ’ because they should only be consumed sometimes – they ’ re not a regular region of a healthy diet. Extras are higher in kilojoules, added boodle, saturated adipose tissue, and added salt, such as commercial burgers, pizza, alcohol, lollies, cakes and biscuits, fried foods, and fruit juices and cordials. For more information visit ‘ Food to have sometimes ’.

More about how much to eat

information about claim servings and other examples can be found at Eat for Health.

Timing your food intake

When you eat besides plays a function in a healthy diet. The biggest food timing tip is eat breakfast. Breakfast literally means ‘ to break the fast ’ from your final meal at nox to your first meal of the follow day. breakfast skippers are more probable to be tempted by insalubrious choices late in the day and to eat bigger servings at their next meal. Children who skip breakfast generally have poorer nutriment and poorer performance at educate. other food timing tips are :

  • Eat regularly: Eating regular meals at set times helps you to get all the servings from the five food groups. Aim for breakfast, lunch and dinner, and two snacks.
  • Listen to your body: Follow your body’s hunger and satiety signals (eat when you’re hungry and stop when – or before – you’re full).
  • Stop to eat: Take your time when you dine, and turn off the TV or computer. Notice your food, and your body’s signals.
  • Avoid eating dinner late at night: This gives your body time to digest and use the energy from your meal. Try a small glass of milk or a cup of decaffeinated or herbal tea if you need a late-night snack.
  • Eat larger at lunch and smaller at dinner: The body digests best at peak energy times, which occur from around noon until 3 pm. If you can’t handle a bigger lunch, try splitting it into two smaller meals and eating one at noon and the other mid-afternoon. Eating dinner an hour earlier also aids evening digestion.
  • Eat about 45 minutes after exercise: This will reduce the amount of energy being stored as fat because the body will use it to replenish low glycogen stores.

Carbohydrates and glycaemic index

Carbohydrates are the consistency ’ sulfur preferred energy beginning. They are found in many foods, such as breads, breakfast cereal, rice, pasta, noodles, yield, potato and starchy vegetables, corn, dried beans and lentils, sugar, milk and yogurt. Eating a carb at every meal fuels the body throughout the day. Include a variety show of good-quality carbs, such as fresh, canned or dry yield ; rice, bread, quinoa and pasta ( preferably solid texture or high fiber varieties ) ; and legumes in your healthy diet. Carbohydrate-containing foods are rated on a scale called the glycaemic index ( GI ). This evaluation ( between zero and 100 ) is related to how promptly their carbohydrate content is digested and absorbed into the bloodstream, and the effect it has on blood glucose levels. gloomy GI foods ( GI less than 55 ) absorb into the bloodstream lento and give sustained energy throughout the day. Examples include wholegrain bread, pasta, oats, apples, apricots, oranges, yogurt, milk, dried beans and lentils. high GI foods ( 55 or more on the GI scale ) are cursorily digested and absorbed into the bloodstream. Examples of high GI foods are white and wheaten bread, processed cereals, light grain rice, potatoes, crackers, watermelon. It ’ randomness oklahoma to include both high and first gear GI foods in your diet, but tending towards the lower end of the GI scale in your food choices is shown to improve health.


  • Use the Australian Dietary Guidelines as the foundation for a healthy diet that suits your specific needs. Get professional advice, such as from an Accredited Practising Dietitian, if you have specific nutrition needs or are confused about what to eat. 
  • Eat a wide variety of foods from the five food groups, and limit foods containing saturated fat, added salt, added sugars and alcohol. 
  • Know how much to put on your plate.
  • Choose water as your main drink.

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