Healthy Eating

Nutrition Australia promotes a varied diet that consists largely of fresh fruits, vegetables and wholegrains. Variety is important and we are fortunate in Australia that our availability of foods is extensive, compared to world food prices food is relatively inexpensive in Australia and our food supply reflects our cultural diversity.

Some key tips to healthy eating are:

Try and eat 30 different foods a day
When choosing vegetables for a meal enjoy the different colored vegetables available as the colour of fruit and vegetables contain important antioxidants important for health and disease prevention.
Chose water as your first choice to drink.
Prepare food at home whenever possible.
Take time out to enjoy meals with family and friends when possible. Families that eat together befit form a range of health and social benefits.

SECTION 1: EAT MOST

EAT MOST	FOODS	TIPS
Breads and Cereals Nutrient value: Low fat, high fibre foods containing starch, some protein, vitamins B1, niacin, folate and vitamin E, and the minerals iron and zinc.	These include bread, particularly wholemeal and mixed grain, wholegrain crispbreads, rolled oats and ready-to-eat wholegrain breakfast cereals (such as Weet Bix, puffed wheat, etc.), rice (try Sunbrown Quick), pasta and barley. Also, bagels, pita bread, focaccia, fruit bread, crumpets, pikelets and scones.	Include some of these foods in all your meals and snacks.
Vegetables and Fruits Nutrient value: Low fat, high fibre foods, rich in vitamin C and beta carotene (used by the body to make vitamin A), folate, and vitamin E and the mineral iron.	These include citrus fruits, tropical fruits, Chinese gooseberries, berry fruits, green, red and yellow peppers, Brussels sprouts, cauliflower and cabbage for vitamin C and folate. Yellow, orange and red vegetables and fruit and green leafy vegetables for beta carotene and folate. Legumes (dried peas, beans and lentils) are low fat protein rich vegetables suitable as meat substitutes and meat extenders. They are a good source of the B group vitamins and iron. Fruit and vegetables can be fresh or frozen. Canned and dried foods can be used as a convenient alternative if the others are unavailable.	Enjoy a variety of fruits and vegetables with all your meals and use fresh fruit for some of your between-meal snacks.

EAT MOST

FOODS

TIPS

Breads and Cereals

Nutrient value: Low fat, high fibre foods containing starch, some protein, vitamins B1, niacin, folate and vitamin E, and the minerals iron and zinc.

These include bread, particularly wholemeal and mixed grain, wholegrain crispbreads, rolled oats and ready-to-eat wholegrain breakfast cereals (such as Weet Bix, puffed wheat, etc.), rice (try Sunbrown Quick), pasta and barley. Also, bagels, pita bread, focaccia, fruit bread, crumpets, pikelets and scones.

Include some of these foods in all your meals and snacks.

Vegetables and Fruits

Nutrient value: Low fat, high fibre foods, rich in vitamin C and beta carotene (used by the body to make vitamin A), folate, and vitamin E and the mineral iron.

These include citrus fruits, tropical fruits, Chinese gooseberries, berry fruits, green, red and yellow peppers, Brussels sprouts, cauliflower and cabbage for vitamin C and folate. Yellow, orange and red vegetables and fruit and green leafy vegetables for beta carotene and folate.

Legumes (dried peas, beans and lentils) are low fat protein rich vegetables suitable as meat substitutes and meat extenders. They are a good source of the B group vitamins and iron.

Fruit and vegetables can be fresh or frozen. Canned and dried foods can be used as a convenient alternative if the others are unavailable.

Enjoy a variety of fruits and vegetables with all your meals and use fresh fruit for some of your between-meal snacks.

SECTION 2: EAT MODERATELY

EAT MODERATELY	FOODS	TIPS
Lean Meat, Chicken, Fish, Eggs and Nuts Nutrient value: High protein foods which also contain significant amounts of fat.	Choose varieties with less fat (e.g. lean meat and skinless chicken). Good sources of the vitamins niacin, vitamin B1 and riboflavin, and the minerals iron and zinc.	Include 1 or 2 servings each day. Remember that legumes (dried peas, beans and lentils) including canned baked beans, kidney beans, soy beans, mixed beans and chick peas can be substituted for meat or used as a meat extender.
Milk, Yoghurt and Cheese Nutrient value: Protein and variable amounts of fat. The vitamins riboflavin, B1, niacin and vitamin A (less in reduced fat and low-fat varieties) and the minerals calcium and some zinc.	These products provide about 60% of the calcium in the Australian diet. Soy beverages, with added vitamins and calcium, such as "So Good" are suitable as a substitute for milk. One serving: - 1 glass (250 ml) milk or "So Good" (include low fat or reduced fat varieties), - 1 tub (200 gm) yoghurt (including low-fat varieties), - 40 gm Cheddar cheese (including reduced fat varieties)	Include 2 or 3 servings of these calcium rich foods daily. Women are advised to use 3 servings because of their higher risk of developing osteoporosis.

SECTION 3: EAT IN small AMOUNTS

EAT IN SMALL AMOUNTS	FOODS	TIPS
Butter, Margarine, Reduced fat spreads, Oils (Canola, olive and polyunsaturated) Nutrient value: Butter and table margarines are good sources of vitamin A and D. Vegetable oils, margarines and reduced fat spreads made from vegetable oils are good sources of vitamin E, and butter contains some vitamin E.	These foods are high fat foods - oil 100%, butter and margarines 80%, and reduced fat spreads 60% or less (check the label).	Because of their high fat content these foods should be eaten only in small amounts.
Sugar and foods containing a lot of sugar Nutrient value: Table sugar contains no vitamins or minerals. It is a simple carbohydrate and contains no complex carbohydrates (starch or dietary fibre). The nutrients in raw sugar and brown sugar are in very small quantities and they are nutritionally insignificant.	White sugar, raw sugar, brown sugar, glucose, maltose and lactose are all sugars. Honey is about 80% sugar and many foods are made with sugar as a major ingredient. For example - jam (65%), lollies (45-75%), sweet biscuits (20-40%), sugar sweetened soft drinks (average 10%).	If these foods are making up a large part of your diet then replace some of them with the "Eat most" food group such as fruit and bread.

EAT IN SMALL AMOUNTS

FOODS

TIPS

Butter, Margarine, Reduced fat spreads, Oils (Canola, olive and polyunsaturated)

Nutrient value: Butter and table margarines are good sources of vitamin A and D. Vegetable oils, margarines and reduced fat spreads made from vegetable oils are good sources of vitamin E, and butter contains some vitamin E.

These foods are high fat foods - oil 100%, butter and margarines 80%, and reduced fat spreads 60% or less (check the label).

Because of their high fat content these foods should be eaten only in small amounts.

Sugar and foods containing a lot of sugar

Nutrient value: Table sugar contains no vitamins or minerals. It is a simple carbohydrate and contains no complex carbohydrates (starch or dietary fibre). The nutrients in raw sugar and brown sugar are in very small quantities and they are nutritionally insignificant.

White sugar, raw sugar, brown sugar, glucose, maltose and lactose are all sugars.

Honey is about 80% sugar and many foods are made with sugar as a major ingredient.

For example - jam (65%), lollies (45-75%), sweet biscuits (20-40%), sugar sweetened soft drinks (average 10%).

If these foods are making up a large part of your diet then replace some of them with the "Eat most" food group such as fruit and bread.