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Eat a wide variety of nutritious foods from these five food groups every day Drink water. THE AUSTRALIAN GUIDE TO HEALTHY EATING Use small amounts Only sometimes and in small amounts

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Page 1: The AusTrAliAn Guide To heAlThy eATinG Eat a wide … · The Australian Guide To Healthy Eating // 02 * Includes an allowance for unsaturated spreads or oils, nuts or seeds (4 serves

Eat a wide variety of nutritious foods from these five food groups every day

Drink water.

The AusTrAliAn Guide To heAlThy eATinG

use small amounts only sometimes and in small amounts

Page 2: The AusTrAliAn Guide To heAlThy eATinG Eat a wide … · The Australian Guide To Healthy Eating // 02 * Includes an allowance for unsaturated spreads or oils, nuts or seeds (4 serves

The Australian Guide To Healthy Eating // 02

* Includesanallowanceforunsaturatedspreadsoroils,nutsorseeds(4serves[28-40g]perdayformenlessthan70yearsofage;

2serves[14-20g]perdayforwomenandoldermen).

The Australian Guide To Healthy Eating

Daily Diets

Theserecommendeddietarypatternsbasedonthefivefoodgroupsprovidethenutrientsandenergyneededbyallmenandwomenofaverageheightwhohavesedentarytomoderateactivitylevels.

Additionalportionsofthefivefoodgroupsordiscretionarychoicesareneededonlybypeoplewhoaretallerormoreactivetomeetadditionalenergyrequirements.

Thesedietarypatternsarebasedontheconsumptionofplantandanimalfoods(anomnivorediet).Otherdietarypatterns,includingvegetarianandvegandietscanalsomeetnutrientandenergyrequirementsformostgroupsofthepopulation.

Table 1: Recommended dietary patterns for men and women

Recommended average daily number of serves from each of the five food groups*

Additional serves for taller or more active men and women

Age

Vege

tabl

esa

ndle

gum

es/b

eans

Frui

t

Gra

in(c

erea

l)fo

ods,

mos

tlyw

hole

grai

n,s

uch

asb

read

s,c

erea

ls,

rice,

pas

ta,n

oodl

es,p

olen

ta,

cous

cous

,oat

s,q

uino

aan

dba

rley

Lean

mea

tand

pou

ltry,

fish

,egg

s,nu

tsa

nds

eeds

,and

legu

mes

/bea

ns

Milk

,yog

hurt,

che

ese

and/

oral

tern

ativ

es(m

ostly

redu

ced

fat)

App

rox.

num

ber

ofa

dditi

onal

se

rves

from

the

five

food

gro

ups

or

dis

cret

iona

ryc

hoic

esMen 19–50 6 2 6 3 2½ 0–3

51–70 5½ 2 6 2½ 2½ 0–2½

70+ 5 2 4½ 2½ 3½ 0–2½

Women 19–50 5 2 6 2½ 2½ 0–2½

51–70 5 2 4 2 4 0–2½

70+ 5 2 3 2 4 0–2

Pregnant (19–50) 5 2 8½ 3½ 2½ 0–2½

Lactating (19–50) 7½ 2 9 2½ 2½ 0–2½

Page 3: The AusTrAliAn Guide To heAlThy eATinG Eat a wide … · The Australian Guide To Healthy Eating // 02 * Includes an allowance for unsaturated spreads or oils, nuts or seeds (4 serves

03The Australian Guide To Healthy Eating //

The Australian Guide To Healthy Eating

serve size equivalents for each food group

* Noaddedsugar

^Onlytobeusedoccasionallyasasubstituteforotherfoodsinthegroup

Table 1: Standard serve size equivalents for each food group

Food group Serve sizes

Vegetables and legumes/ beans

75g(1/2cup)cookedgreenorBrassicaorcruciferousvegetables

75g(1/2cup)cookedorangevegetables

75g(1/2cup)cookeddriedorcannedbeans,chickpeasorlentils,noaddedsalt

75g(1cup)rawgreenleafyvegetables

75gstarchyvegetables(e.g.1smallor1/2mediumpotato,orequivalentofsweetpotato,taro,sweetcornorcassava)

75gothervegetablese.g.1small–mediumtomato

Fruit 150g(1piece)ofmedium-sizedfruite.g.apple,banana,orange,pear

150g(2pieces)ofsmallfruite.g.apricots,kiwifruit,plums

150g(1cup)diced,cookedorcannedfruit*

125mL(1/2cup)100%fruitjuice^

30gdriedfruit*,^e.g.4driedapricothalves,1½tablespoonsofsultanas

Grain (cereal) foods, mostly wholegrain, such as breads, cereals, rice, pasta, noodles, polenta, couscous, oats, quinoa and barley

1sliceofbreador1/2amediumrollorflatbread(about40g)

1/2cupcookedrice,pasta,noodles

1/2cupcookedporridgeorpolenta2/3cupbreakfastcerealflakes(30g)or1/4cupmuesli(30g)

3crispbreads

1crumpet(60g)or1smallEnglishmuffinorscone(35g)

1/2cupcookedbarley,buckwheat,semolina,cornmeal,quinoa

1/4cupflour

Page 4: The AusTrAliAn Guide To heAlThy eATinG Eat a wide … · The Australian Guide To Healthy Eating // 02 * Includes an allowance for unsaturated spreads or oils, nuts or seeds (4 serves

serve size equivalents for each food group

The Australian Guide To Healthy Eating

Table 1: Standard serve size equivalents for each food group

Food group Serve sizes

Lean meat and poultry, fish, eggs, nuts and seeds, and legumes/ beans

65gcookedleanredmeats(e.g.beef,lamb,pork,venisonorkangaroo)or1/2cupofleanmince,2smallchops,2slicesofroastmeat(about90–100grawweight)

80gcookedpoultry(about100grawweight)e.g.chicken,turkey

100gcookedfishfillet(about115grawweight)or1smallcanoffish,noaddedsalt,notinbrine

2largeeggs(120g)

1cup(170g)cookeddriedbeans,lentils,chickpeas,splitpeas,orcannedbeans

170gtofu

30gnutsorseedsornut/seedpaste,noaddedsalt^

Milk, yoghurt, cheese and/or alternatives

250mL(1cup)milk–fresh,UHTlonglifeorreconstituteddried

125mL(1/2cup)evaporatedunsweetenedmilk

200g(3/4cupor1smallcarton)yoghurt

40g(2slices,or4x3x2cmpiece)hardcheese(e.g.cheddar)

120gricottacheese

04The Australian Guide To Healthy Eating //

Page 5: The AusTrAliAn Guide To heAlThy eATinG Eat a wide … · The Australian Guide To Healthy Eating // 02 * Includes an allowance for unsaturated spreads or oils, nuts or seeds (4 serves

The Australian Guide To Healthy Eating // 05

* Includesanallowanceforunsaturatedspreadsoroils,nutsorseeds(½serve[4-5g]perdayforchildren2-3yearsofage,1serve[7-10g]perdayforchildren

3-12yearsofage;1½serves[11-15g]perdayforchildren12-13years,and2serves[14-20g]perdayforadolescents14-18yearsofageandforpregnantand

lactatinggirls).

The Australian Guide To Healthy Eating

Recommended dietary patterns for children and adolescents

Table 2: Recommended dietary patterns for children and adolescents

Recommended average daily number of serves from each of the five food groups*

Additional serves for more active, taller or older children and adolescents

Age

Vege

tabl

esa

ndle

gum

es/b

eans

Frui

t

Gra

in(c

erea

l)fo

ods,

mos

tlyw

hole

grai

n,s

uch

asb

read

s,c

erea

ls,

rice,

pas

ta,n

oodl

es,p

olen

ta,

cous

cous

,oat

s,q

uino

aan

dba

rley

Lean

mea

tand

pou

ltry,

fish

,egg

s,nu

tsa

nds

eeds

,and

legu

mes

/bea

ns

Milk

,yog

hurt,

che

ese

and/

oral

tern

ativ

es(m

ostly

redu

ced

fat)

App

rox.

num

ber

ofa

dditi

onal

se

rves

from

the

five

food

gro

ups

or

dis

cret

iona

ryc

hoic

esBoys 2-3 2½ 1 4 1 1½ 0-1

4-8 4½ 1½ 4 1½ 2 0-2½

9-11 5 2 5 2½ 2½ 0-3

12-13 5½ 2 6 2½ 3½ 0-3

14-18 5½ 2 7 2½ 3½ 0-5

Girls 2-3 2½ 1 4 1 1½ 0-1

4-8 4½ 1½ 4 1½ 1½ 0-1

9-11 5 2 4 2½ 3 0-3

12-13 5 2 5 2½ 3½ 0-2½

14-18 5 2 7 2½ 3½ 0-2½

Pregnant 5 2 8 3½ 3½ 0-3

Lactating 5½ 2 9 2½ 4 0-3

Thesedietarypatternsprovidethenutrientsandenergyneededforallchildrenandadolescentsofaverageheightwithsedentarytomoderateactivitylevels.

Additionalportionsofthefivefoodgroupsordiscretionarychoicesareneededonlybythosewhoaretaller,moreactive,orinthehigherendofaparticularageband,tomeetadditionalenergyrequirements.

Page 6: The AusTrAliAn Guide To heAlThy eATinG Eat a wide … · The Australian Guide To Healthy Eating // 02 * Includes an allowance for unsaturated spreads or oils, nuts or seeds (4 serves

The Australian Guide To Healthy Eating // 06

The Australian Guide To Healthy Eating

Recommended dietary patterns for TODDLERS 13-23 MONTHS

DataavailableforusualintakesintoddlersofthisageinAustraliaisverylimited,sotherecommendationsneedtobeinterpretedwithcareasageneralguide.Thesedietswillprovidetheaverageneedsforboysandgirlsofthisage,subjecttovariationsinneedsduetovaryingactivitylevels.Appropriateweightgainanddevelopmentwillalsoindicatewhetherfoodintakeisappropriate.

Servesizesarethesameasforolderchildrenandadults,butastheamountsconsumedatanyonetimemaybemuchsmallertheirfrequencycanbeincreasedaccordingly.Anallowanceforunsaturatedspreadsoroilsornut/seedpasteof1serve(7–10g)perdayisincluded,howeverwholenutsandseedsarenotrecommendedforchildrenofthisagebecausetheymaycausechoking.

Table 4: Recommended food patterns for toddlers 13–23 months

Food Serve size Serves a day

Vegetables and legumes/beans 75g 2-3

Fruit 150g ½

Grain (cereal) foods 40gbreadequivalent 4

Lean meat, poultry, fish, eggs 65g 1

Milk, yoghurt, cheese and/or alternatives

250gmilkequivalent 1-1½

Page 7: The AusTrAliAn Guide To heAlThy eATinG Eat a wide … · The Australian Guide To Healthy Eating // 02 * Includes an allowance for unsaturated spreads or oils, nuts or seeds (4 serves

The Australian Guide To Healthy Eating // 07

The Australian Guide To Healthy Eating

Recommended dietary patterns for INFANTS AGED 7-12 MONTHS

Table 3: A guide to food patterns that will provide nutrient needs for infants aged 7–12 months

Food Serve size Serves a day Serves a week

Vegetables and legumes/beans

20g 1½–2 10-14

Fruit 20g ½ 3-4

Grain (cereal) foods 40gbreadequivalent 1½ 10

Infant cereal (dried) 20g 1 7

Lean meat, poultry, fish, eggs 30g 1 7

Breast milk or formula 600mL 1 7

Yoghurt/cheese or alternatives 20mLyoghurtor10gcheese ½ 3-4

Itisrecommendedthatinfantsshouldbeexclusivelybreastfeduptoaround6monthsofage.Ifthisisnotpossible,infantformulashouldbeused.

Forallinfants,recommendednutrientintakesarebasedonthenutrientprofileofbreastmilkforinfantsupto6monthsandonestimatesofthenutrientsprovidedbybreastmilkorformulaandcomplementaryfoodsforolderinfants.

Recommendeddietarypatternsforinfantsandtoddlersarejustaguide,asindividualneedsmayvary.Appropriateweightgainanddevelopmentwillhelptoassesswhetherdietaryintakeisadequateorexcessive.Someservesizeshavebeenadjustedtoaccountforthesmallamountsthatmaybeconsumedbyinfantsatanyonetime,whilecommonfoodsforthisagegroupsuchasinfantcerealhavebeenincluded.Anallowanceforunsaturatedspreadsoroils,ornut/seedpasteof½serve(4–5g)perdayisincluded,howeverwholenutsandseedsarenotrecommendedatthisagebecausetheymaycausechoking.