The Australian Guide to Healthy Eating is a dietary guide that is designed to assist Australians in making healthier food choices. It is based on the latest evidence and dietary recommendations from the National Health and Medical Research Council of Australia. The guide promotes a balanced approach to eating with an emphasis on consuming nutrient-rich foods from five major food groups.
The first food group listed in the Australian Guide to Healthy Eating is Grain (cereal) foods, mostly wholegrain and/or high cereal fibre varieties. This includes breads, cereals, rice, pasta, noodles, oats, quinoa and barley.
These foods provide an excellent source of carbohydrates as well as fibre, vitamins and minerals. It is recommended that at least half of all grain foods consumed should be wholegrain or high cereal fibre varieties for optimal health benefits.
The second group is Vegetables and legumes/beans. This includes all forms of fresh vegetables such as carrots, broccoli, capsicum and potatoes as well as dried beans, peas and lentils.
Vegetables are a great source of vitamins, minerals and dietary fibre as well as being low in fat and kilojoules. It is recommended that adults consume at least 5 serves per day while children should aim for 4-5 serves per day.
The third food group listed in the Australian Guide to Healthy Eating is Fruit. This includes all types of fresh fruit such as apples, oranges and bananas as well as dried fruit such canned apricots or sultanas.
Fruits are an excellent source of vitamins, minerals and dietary fibre with no fat or cholesterol content. Adults should aim for 2 serves per day while children should aim for 1-2 serves daily.
Lean meats and poultry/fish/eggs/nuts/seeds/tofu/legumes. This food group includes lean meats such as chicken, fish or turkey along with eggs, nuts seeds tofu or some legumes like baked beans or chickpeas which are also included in this category due to their high protein content.
These foods are a great source of protein which helps build muscle mass and repair tissue damage caused by exercise or injury. They also provide essential vitamins including iron which helps form red blood cells which transport oxygen around the body. Ideally adults should consume 2 ½ – 3 ½ serves from this group daily while children should aim for 1-2 ½ serves daily.
Milk (dairy) products & alternatives. Milk products include yoghurt, cheese and milk (including soy milk). Dairy products are an important source of calcium which helps strengthen bones as well as providing protein for growth and repair of body tissues; however it is important to choose lower fat options where possible such as trim or reduced fat milks when available.
Conclusion:
In conclusion the five food groups listed in the Australian Guide to Healthy Eating are Grain (cereal) foods mostly wholegrain & high cereal fibre varieties; Vegetables & Legumes/Beans; Fruit; Lean Meats & Poultry/Fish/Eggs/Nuts/Seeds/Tofu/Legumes; Milk (Dairy) Products & Alternatives.
It is recommended that adults consume 5-6 servings from these five food groups each day while children should aim for 4-5 servings daily.