Previous Dietary Guidelines (1998) New Dietary Guidelines (2013)

Guideline Eat plenty of cereals preferably whole grain

Eat a wide variety of ... grain foods, mostly whole grain and/or high fibre varieties

Serve size 2 slices of bread or equivalent 1 slice of bread or equivalent

Recommended number of serves per day

Adults 4-12 serves 4-6 serves, depending on age

Children and adolescents

5-11 serves 4-7 serves, depending on age

Infants and toddlers None specified 1 ½-4 serves, depending on age

Table 1. Key changes to grain food recommendations

Grain Food Recommendations The review of the evidence that informed the Australian Dietary Guidelines noted that there is now stronger evidence of an association between eating grains and reduced risk of chronic disease, especially for whole grain foods.2 Consumption of grain foods, mostly whole grain, is associated with reduced risk of type 2 diabetes, cardiovascular disease and excess weight gain. In addition consumption of high fibre grains is associated with reduced risk of colorectal cancer in adults.

The importance of grains in providing essential nutrients and protecting against disease is reflected in the Dietary Guidelines which continue to recommend daily consumption of grain foods. However, several key changes have been made including a 50% reduction in the serve size of grain foods and changes to the number of serves per day. In addition, whole grain and high fibre grain food choices are encouraged more often than previously (Table 1).

Good quality grain food choicesThe grain food group includes both whole grain products such as oats and whole grain bread as well as more refined grain foods including white bread, white rice, pasta and noodles. It excludes ‘discretionary foods’ which are refined grain food products with high levels of added sugar, fat and/or sodium, such as cakes, biscuits, pastries and takeaway foods including hamburgers, hot dogs and pizza.

While surveys suggest people are eating less core grain foods, they are choosing discretionary grain foods more often.3 On average, one third of the total grain foods eaten by Australians each day are discretionary foods. As a result Australians may be missing out on important nutrients provided by core grain foods and increasing their intake of less favourable nutrients.

It is important that Australians understand the amount and type of grain foods they need to be eating to meet the recommendations. People should choose whole grain, high fibre or low GI core grain foods most of the time and limit discretionary foods.

Grain Foods and Legumes An update on changes to the Australian Dietary Guidelines

In the recent review of the Australian Dietary Guidelines, a number of changes have been made to the recommendations for the intake of grains and legumes.1 This factsheet provides a summary to help health care professionals understand these changes. It also provides tips on how to encourage Australians to meet the grains and legumes recommendations as well as resources for clients or patients.

Summary• Daily consumption of grain foods is

recommended, mostly whole grain and/or high cereal fibre varieties.

• Australian adults should consume at least 6 serves of grain foods per day.

• Grain food serve sizes have decreased by up to half.

• Legume serve size has increased and differs between food groups.

2 Grain Foods and Legumes

Changes to the number and size of grain food serves Grain foods come in many different shapes and sizes so the serve sizes in the Australian Guide to Healthy Eating vary depending on the type of grain food.6 The serve sizes have changed significantly from the previous version and are now based on the equivalent of one 40g slice of bread (Table 2). The minimum number of recommended serves has also changed and varies with age and gender (Table 3).

It is important to note that in many cases people will often eat more than 1 serve in a meal. For example, 2 serves of muesli to make one half cup or 2 serves of bread as a sandwich.

Table 2. What is a Serve of Grain Food? Changes to the Guide to Healthy Eating

Tips for helping people understand grain food recommendations • Instead of ‘6 serves’ think about

including grain foods 3-4 times a day.

• Don’t cut out core grain foods. Make good quality choices like whole grain, high fibre and low GI most of the time.

• Swap high energy, low nutrient foods to core grain foods.

• Enjoy a variety of grains to make sure you’re eating different types of fibre.

Core grain foods – including breads, breakfast cereals, crispbreads, rice, pasta and noodles – are primary contributors of fibre, thiamin, magnesium and iron in the Australian diet.4,5

Non-core grain foods – grain foods high in salt, fat or added sugar, including cakes, pastries, biscuits, pies and sausage rolls.

Previous Dietary Guidelines (1998)600kJ equivalents

New Dietary Guidelines (2013)500kJ equivalents

2 slices bread (60g) 1 slice bread/flat bread (about 40g)

1 medium bread roll ½ medium roll (about 40g)

1 cup cooked rice, pasta or noodles (180g) ½ cup cooked rice, pasta, noodles, barley, buckwheat, semolina or quinoa (75-120g)

1 cup porridge (230g)1⅓ cup breakfast cereal flakes (40g)½ cup muesli (65g)

½ cup cooked porridge or polenta (120g) ⅔ cup breakfast cereal flakes (30g)¼ cup muesli (30g)

⅓ cup flour ¼ cup flour (30g)

3 crispbreads (35g)

1 crumpet (60g) or small English muffin or scone (35g)

† age group categories relate to those provided in Australian Dietary Guidelines (2013), which differ slightly to the Dietary Guidelines for Australian Adults (1998).*plus one 20g serve of infant cereal

Table 3. Changes to the recommended number of serves of grain foods

Previous Dietary Guidelines (1998)

New Dietary Guidelines –Foundation Diets (2013)

Age (years) † Serves perday

Men 19-50 5-12 6

51-70 4-9 6

70+ 4-9 4 ½

Women 19–50 4-9 6

PregnantLactating

4-65-7

8 ½9

51-70 3-7 4

70+ 3-7 3

Boys 2-8 3-7 4

9-11 4-9 5

12-13 4-11 6

14-18 4-11 7

Girls 2-8 3-7 4

9-11 4-9 4

12-13 4-11 5

14-18 4-11 7

Infants/toddlers 7-12 months NA 1 ½*

13-23 months NA 4

3Grain Foods and Legumes

Australians need to increase grains and legumes in their dietSurveys indicate that Australians are not currently meeting the revised Dietary Guidelines recommendations for grains.3 Many Australians are actively reducing their intake of grains and are eating only 2 serves of whole grain foods per day.3

To meet the recommendations Australians need to increase their core grain food intake by 30% and increase their intake of whole grain and high fibre grain foods by 160%.1

The Dietary Guidelines note that Australians are only eating half the recommended 5 serves of vegetables a day and not including a wide enough variety. In particular, legume intake is very low in Australia. Surveys indicate Australians eat on average less than one third of a serve of legumes per week, and only 22% of people eat legumes regularly.3

To meet the new recommendations, Australian adults need to increase their intake of legumes by 470%.8

Legume Recommendations Legumes such as beans, lentils, and peas are an important part of a healthy diet for all Australians. This is reflected in the Dietary Guidelines statement that ‘Legumes provide a valuable and cost efficient source of protein, iron, some essential fatty acids, soluble and insoluble fibre and micronutrients.’ The value of legumes as a nutritious food is reflected in their inclusion in both the ‘meat and alternatives’ food group as well as the vegetables food group.

The review of the evidence that informed the Dietary Guidelines found that recent studies confirm the protective effect of legumes.2 The strongest evidence is for links between eating legumes and reduced risk of colorectal cancer as well as eating soy foods and reduced LDL cholesterol.

Changes to serve sizes The serve size for legumes has increased from ½ a cup to 1 cup when legumes are eaten as a meat alternative. When eaten as a vegetable, a serve of legumes is ½ a cup.

Table 4. What is a Serve of legumes? Changes to the Guide to Healthy Eating

The Dietary Guidelines does not provide guidance on the number of serves per week for legumes. The Grains & Legumes Nutrition CouncilTM recommends eating legumes 2-3 times a week to reduce risk of heart disease and help manage blood glucose levels.7

Changes to meat and alternatives groupThe recommended number of serves of legumes has increased across all age groups in the ‘meat and alternatives’ food group. Recommendations for men have increased from 2 serves to 3 serves a day and for women from 1 ½ serves to 2 ½ serves a day. The Dietary Guidelines also encourage variety through increasing the intake of alternatives to meat, including legumes and tofu.

Legumes for infants and toddlers Legumes and beans are now recommended in the vegetable group for inclusion in the diets of infants and toddlers. The Dietary Guidelines note that ‘Pureed and mashed vegetables, including legumes, are important in the diets for infants from around six months of age’. Legumes are a great choice for this age group as they also help meet their increased needs for iron, zinc and protein.

Table 5. Serves of vegetables, including legumes, for young children

Infants 7-12 months old

1 ½-2 serves (20g/serve) per day

Toddlers 13-24 months old

2-3 serves (75g/serve) per day

Children 2-3 years old 2 ½ serves per day

Over 4-8 4 ½ serves per day

Previous Dietary Guidelines (1998) New Dietary Guidelines (2013)

Vegetables½ cup or 75g cooked dried beans, peas or lentils

Vegetables75g (½ cup) cooked dried or canned beans, chickpeas or lentils, no added salt

Meat and alternatives½ cup cooked dried beans, lentils, chickpeas, split peas or canned beans

Meat and alternatives1 cup (150g) cooked dried beans lentils, chickpeas, split peas or canned beans

Meat and alternatives170g tofu

Contact Us – Grains & Legumes Nutrition CouncilTM

P: 1300 472 467 (Australia only) P: +61 2 8877 7877 E: contactus@glnc.org.au W: www.glnc.org.au

Visit www.glnc.org.au to download recipes, fact sheets and subscribe to GLNC’s e-newsletter to learn more about the benefits of grains and legumes. | For all references cited go to www.glnc.org.au/resources/fact-sheet-references.

*recipe at www.glnc.org.au

More information Please use the attached tear-off sheets with clients or patients to help explain how they can meet the new Dietary Guidelines. To order additional free copies visit www.glnc.org.au.

Total Grain

Serves

Day 1 A bowl of muesli with soy milk and

a banana

Handful of plain nuts

Wheatberry and quinoa tabouleh

salad with grilled

chicken*

Small tub of yoghurt

Stir fry salmon and vegetables with rice

1 scoop of icecream with fruit

Grain serves 2 0 2 0 2 0 6

Day 2 Bowl of high fibre breakfast

cereal

1 slice whole grain

toast

Three whole grain crispbreads

with reduced –fat cheese

A wholemeal egg and

salad sandwich

Mung bean

dip with toasted

flat bread chips*

Thai beef salad

Fresh fruit

Grain serves 2 1 2 1 0 6

BreakfastSnack

Lunch SnackDinner

This information has been developed by the Grains & Legumes Nutrition CouncilTM for general nutrition education. For individualised advice see an Accredited Practising Dietitian (APD). Visit www.daa.asn.au to find a dietitian near you. | ©2013 Grains & Legumes Nutrition Council Ltd. All Rights Reserved. TM The Grains & Legumes Nutrition Council logo and Grains & Legumes Council are trademarks of the Grains & Legumes Nutrition Council Ltd.

04/13

Foundation and total dietsFoundation Diets are designed to meet energy and nutrient requirements for the smallest and least active people in each age group. The total diet for taller and more active people will include additional serves. It is recommended that the extra choices mainly come from the vegetables and legumes/beans, fruit and grains (cereals) groups.6

Putting it all togetherIncluding 6 serves of core grain food a day and aiming to eat legumes 2-3 times a week can easily be done as part of a balanced diet.

Eating your 6 serves of grains each day can be achieved by including grain foods at three meals a day or at two meals and two snacks. Grains & Legumes Nutrition CouncilTM recommends people enjoy grains 3-4 times a day, choosing whole grain or high cereal fibre at least half the time.

Making good grain food choices as part of a calorie-controlled diet will mean you don’t miss out on the essential nutrients found in grain foods. That’s why healthy ‘higher protein’ diets include whole grain and high fibre grain foods like whole grain bread each day.9,10

Also, the fibre in grain foods helps keep your digestion working well.11 This helps stop you feeling sluggish and gives you the energy to enjoy regular exercise, another key to weight loss.

Trying to lose weight a healthy way?

The ultimate multi-vitaminGrains are one of the main sources of key nutrients essential for growth, brain function and immunity.2,3 In fact, whole grains contain more than 26 different natural substances which may help to keep us healthy.4

Grain FoodsPart of a healthy diet

Grain foods like bread, breakfast cereal, rice and pasta are an important part of a healthy diet. The Australian Dietary Guidelines recommend enjoying a wide variety of these foods because choosing good quality grain foods everyday can help keep you healthy now and in the long term.1 Read on to find out why grains are important, how often we should eat them and which grain foods to choose.

Keeping you healthier for longerPeople who eat whole grain and high fibre grain foods are less likely to develop diabetes, heart disease and some cancers.8

Did you know?The fibre in grain foods helps promote the growth of good bugs in your bowel.5 Healthy levels of these bugs may be linked to a whole host of benefits from staying a healthy weight to better mental health in old age.6,7

How much do I need?Enjoy grain foods 3-4 times a day. Make at least half the grains in your day either high fibre or whole grain foods.

How to make the healthier choice

✔ Check the ingredient list and choose the food with a higher percent whole grain.

✔ Look at the nutrition information panel on the side of the pack. Choose the food with more fibre.

Want to make a healthy change? Swap it!Australians get more than 33% of their energy from grain foods that are less-healthy.12 Not only are these foods high in saturated fat and salt, they have very few of the nutrients we need to stay healthy. For a healthy change swap to lower kilojoule, higher nutrient grain foods today!

FACT SHEET

This information has been developed by the Grains & Legumes Nutrition CouncilTM for general nutrition education | For individualised advice see an Accredited Practising Dietitian (APD). Visit www.daa.asn.au to find a dietitian near you. | ©2013 Grains & Legumes Nutrition Council Ltd. All Rights Reserved. TM The Grains & Legumes Nutrition Council logo and Grains & Legumes Council are trademarks of the Grains & Legumes Nutrition Council Ltd.

04/13

From this To a more nutritious choice

Banana bread Whole grain English muffin and a banana

Packet of corn chips Lite butter popcorn

Cafe muffin Raisin toast

Choose these grain foods at least half of the time

✔ Whole grain, or ✔ Higher fibre, or ✔ Low GI

Contact Us – Grains & Legumes Nutrition CouncilTM

P: 1300 472 467 (Australia only) P: +61 2 8877 7877 E: contactus@glnc.org.au W: www.glnc.org.au

Enjoy Grain Foods 3 – 4 times a day. It’s so easy and good for you too.

BREAKFAST: High fibre breakfast cereal with milk and piece of fruit

SNACK: Whole grain crispbread with cheese and tomato

LUNCH: Multi grain sandwich and piece of fruit

SNACK: Handful of almonds

DINNER: Grilled salmon with rice and vegetables and then yoghurt dessert

More meal and snack ideasMAKE TIME FOR BREAKFAST: Try porridge, whole grain or high fibre cereals, or toasted wholemeal bread with an egg

TAKE YOUR LUNCH TO WORK: Use the toaster to make rye bread bruscetta or toss pasta with vinaigrette, and lots of vegetables then add a boiled egg

PLAN YOUR SNACKS: Give the kids plain or lightly buttered popped corn or whole grain crackers with hummus dip

GET CREATIVE WITH DINNER:

• Try buckwheat noodles (Soba)

• Add barley to soups, casseroles or risotto

• Use lower GI rice (i.e. basmati rice) for stir fry and in salads

• Make salads with different grains like couscous, millet or quinoa

Check out some quick and easy recipes like Chunky Quinoa Soup

or Pork and Plum Couscous at www.glnc.org.au.

Visit www.glnc.org.au to download recipes, fact sheets and subscribe to GLNC’s e-newsletter to learn more about the benefits of grains and legumes. | For all references cited go to www.glnc.org.au/resources/fact-sheet-references.

How much do I need?Aiming to eat legumes 2-3 times a week is a great start. But, eating different legumes four or more times a week is best for reducing your risk of chronic disease.2

One serve as a vegetable side dish = 75g or ½ cup cooked legumesOne serve in place of meat = 150g or 1 cup cooked beans, peas or lentils

The quick ‘n’ easy protein choiceYou can buy canned, ready-to-eat legumes like kidney beans, chickpeas or lentils. They even come in single serve sizes, perfect for lunch at work or school.

Legumes are a great bang for your buck. Full of nutrients for a fraction of the cost of animal protein like meat and fish.1

Tips and tricks to enjoying them more often

Legumes like chickpeas, lentils and kidney beans are full of nutrients, inexpensive and good for you. So why not try some today? We’ve put together some hints and ideas to get you started.

Enjoy as a ‘meat’ or veggieLegumes are recommended as part of the ‘vegetables’ food group because they contain a range of vitamins and minerals just like vegetables.

Legumes also contain protein, iron and zinc so the Dietary Guidelines recommend all Australians include legumes regularly in place of meat.3

Not sure how to cook legumes? It’s easier than you might think.

THREE EASY STEPS:1. Rinse in water and remove any dirt/

stones or legumes that may be shrivelled. Good quality legumes produced in Australia are generally free of any stones etc.

2. Cover the legumes with plenty of water and soak them overnight (six to eight hours).

3. Change the water and gently boil the legumes until they are the texture you prefer.

Worried about gas after eating beans?

TRY THESE TIPS:• Change the water once or twice

while they soak.• Drain the soaked legumes and use

fresh water for cooking. • Rinse canned legumes before

cooking.

FACT SHEET

This information has been developed by the Grains & Legumes Nutrition CouncilTM for general nutrition education | For individualised advice see an Accredited Practising Dietitian (APD). Visit www.daa.asn.au to find a dietitian near you. | ©2013 Grains & Legumes Nutrition Council Ltd. All Rights Reserved. TM The Grains & Legumes Nutrition Council logo and Grains & Legumes Council are trademarks of the Grains & Legumes Nutrition Council Ltd.

Handy tips:Save time by pre-soaking and cooking more than you need and freeze the extra. They’ll be ready to use next time.

If you don’t have time to soak legumes overnight, try the ‘quick soak’ method. Bring a large pot of water to the boil, add legumes, return to boil. Turn off, cover and stand for one hour.

For more legume cooking tips visit www.glnc.org.au/legumes.

WHY SOAK? Most legumes need to be soaked to make them easier to digest and absorb the nutrients. But split peas and lentils don’t need to be soaked, just boil them for about 20 minutes or add them directly to your casserole as it cooks.

Legumes

04/13

Make legumes for kids too!The Australian Dietary Guidelines recommend legumes for children of all ages. For infants 6-12 months, try pureeing beans with different vegetables.

The possibilities are endless....There are so many easy ways to add legumes to your day. They can be added to soups, salads and casseroles, mashed with vegetables, mixed with couscous or rice or even added to homemade cakes and muffins. Here are just a few ideas, but why not be creative and adapt some of your favourite recipes by adding legumes?

Legumes: breakfast, lunch or dinnerBREAKFAST • Baked beans on toast• Spanish eggs with butter beans

LUNCH• Tuna pasta salad with a small can of lentils• Hummus and roast vegetable sandwich• Split pea and ham soup with soy and linseed toast

DINNER• Lentil Pot Pies• Chilli Con Carne with kidney beans• Chickpea cous cous with grilled salmon

SNACKS• Soy milk fruit smoothie• Roasted soy nuts

Lemon, garlic and bean saladA superbly simple salad with a garlic and lemon dressing. Great for BBQs or as a quick summer salad.

INGREDIENTS• 2 x 420g cans Four Bean Mix,

drained• 2 cups baby spinach

DRESSING• 2 tablespoons olive oil• 1 teaspoon grated lemon rind• 1 clove garlic, peeled and crushed• Juice of half lemon (approximately

1 tablespoon)• 1 tablespoon chopped parsley

1. Place drained Four Bean Mix and baby spinach leaves into a large bowl.

2. Combine dressing ingredients, pour over salad mixture and gently toss together. Serve as an accompaniment for barbecues or as a quick summer salad.

Try something different: Add other salad ingredients of your choice like diced feta cheese, sliced olives, ordiced cucumber.

Serves 4

Recipe and image kindly supplied by Edgell.

Contact Us – Grains & Legumes Nutrition CouncilTM

P: 1300 472 467 (Australia only) P: +61 2 8877 7877 E: contactus@glnc.org.au W: www.glnc.org.au

Visit www.glnc.org.au to download recipes, fact sheets and subscribe to GLNC’s e-newsletter to learn more about the benefits of grains and legumes. | For all references cited go to www.glnc.org.au/resources/fact-sheet-references.

NUTRITIONAL INFORMATION

PER SERVEENERGY (kJ) 790PROTEIN (g) 8FAT - TOTAL (g) 10 - SATURATED (g) 1CARBOHYDRATES (g) 17DIETARY FIBRE (g) 8SODIUM (mg) 377

Check out some quick and easy recipes like Traditional Pea and Ham Soup or Mung Bean Dip at www.glnc.org.au.