The new 2012 Dietary Guidelines for Australians provides evidence based nutritional information and guidelines for people age 7 months and beyond. It is published by a sector of the government of Australia called The National Health and Medical Research Council. These guidelines are set in order to enable Australian families to make healthy food choices. The guide also provides the opportunity for the average Australian to select specific health beneficial proportions from each of the five food groups.
Fruits
The amount of fruits per day varies according to the age and gender of the person. Fruits and vegetables provide us with important antioxidants, phytonutrients, vitamins and minerals. Fruits are a convenient travel food and are usually quite easy to eat and go.
Vegetables and Legumes/Beans
Vegetables are important in our diets because like fruit, they provide us with essential antioxidants, phytonutrients, vitamins and minerals. Beans and Legumes are a great source of protein. Do you feel like you are not getting enough vegetables and beans? Well, you are not the only one. Fear not, however, acquiring the daily amount is not as hard a first thought. 2 cups at lunch and 2 cups for dinner and a snack of perhaps edamame for evening snack and quota done! These cups may consist of mixed vegetables or perhaps 1 cup of baby spinach leaves in a salad with ½ cup of baby tomatoes. Dinner may consist of the same.
Milk and Dairy
Milk and Dairy are major sources of calcium and although we can obtain calcium from other foods such a green leafy vegetables, broccoli and almonds, most people, unless they have a dairy intolerance, find it easy to get their calcium supply from dairy foods.
Grain foods such as bread, cereals, pasta, quinoa, rice
These foods are wonderful sources of fibre. Qunioa not only provides fibre, protein and calcium. Choosing whole grains and not white grains is the key to optimal health. It is important that when using the guidelines to make healthy choices, that white processed grains such as white bread, white pasta be avoided. These foods have been processed and at the same time, most of the important nutrients have been extracted.
Lean Meat, Fish, Poultry and Eggs
Turkey and chicken fall under the category of poulty. Lean meats such as beef, lamb, pork suggest those red meats with the fat cut off. The healthiest way of cooking meats is by using the baked or broiled methods. Fish such as cold water fish provide the greatest source of omega 3 fatty acids. These include salmon, tuna, mackerel, sardines.
Meats found in burgers or steak sandwiches should be strictly limited.
The Australian Guide to Healthy Eating offers daily serving sizes for all ages and genders. Following this guide will ensure that you are meeting the recommended daily intake of nutrients in order to provide health and wellbeing.
Originally published on Feb 25, 2012
