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THE AUSTRALIAN DIETARY GUIDELINES (2013) Core Topic 2: Health, Diet and Lifestyle

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Introduction to Australian Dietary Guidelines The Guidelines have information about the types and amounts of foods and dietary patterns that aim to: promote health and wellbeing; reduce the risk of diet-related conditions, such as high cholesterol, high blood pressure and obesity; and reduce the risk of chronic diseases such as type 2 diabetes, cardiovascular disease and some types of cancers. (Australian Government 2013) Used by health professionals, policy makers, educators, food manufacturers, food retailers and researchers to find ways to help Australians eat healthy diets. Apply to all Australians, except for those requiring specific dietary advice for a medical condition and the elderly.

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Introduction To Australian Dietary Guidelines Dietary guidelines have been developed since 1982 (HEIA 2008). The guidelines highlight the groups of foods and lifestyle patterns that promote good nutrition and health. No guideline is more important than another. Each guideline deals with an issue key to optimal health. Regularly updated to reflect current knowledge and research. Last updated in 2003; current guidelines were updated and released in 2013.

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Introduction to Dietary Guidelines There are three sets of dietary guidelines: Dietary guidelines for Australian Adults Dietary guidelines for children and adolescents in Australia Dietary guidelines for older Australians (rescinded) Similarities across each set of guidelines The different nutritional needs required at different stages of life are reflected within the guidelines.

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Currently, diet is arguably the most important modifiable behavioural risk factor that can be used to significantly improve health and wellbeing. Focusing on and improving the diet of all Australians is therefore crucial as chronic diseases, including cardiovascular disease, cancer and diabetes, continue to be one of the leading causes of death in Australia and the national incidence of obesity continues to rise. (accrediting

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Dietary Guidelines for Adults 1.To achieve and maintain a healthy weight, be physically active and choose amounts of nutritious food and drink to meet your energy needs. Children and adolescents should eat sufficient nutritious foods to grow and develop normally. They should be physically active each day. Older people should eat nutritious foods and keep physically active to help maintain muscle strength and healthy weight. 2.Enjoy a wide variety of nutritious foods from the 5 food groups Plenty of vegetables and legumes/beans Fruit Grain (cereals) foods mostly wholegrain and/or high cereal fibre varieties such as breads, cereals, couscous, oats, quinoa and barley. Lean meats and poultry, fish, eggs, tofu and seeds and legumes/beans. Milk, yoghurt, cheese or alternatives, mostly reduced fats. Drink plenty of water 3.Limit intake of foods containing saturated fat, added salt, added sugars and alcohol. Limit intake of foods high in saturated fats. Replace high fat foods containing saturated fats with mainly polyunsaturated and monounsaturated fats. Limit intake of foods and drinks containing added salt - Do not add salt to foods in cooking. Limit intake of foods and drinks containing added sugars. If you choose to drink alcohol, limit intake. For women who are pregnant, planning a pregnancy or breastfeeding, not drinking alcohol is the best option. 4.Encourage and support breastfeeding 5.Care for your food: prepare and store it safely

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Dietary Guidelines for Older Australians 1.Enjoy a wide variety of Nutritious foods 2.Keep active to maintain muscle strength and a healthy body weight 3.Eat at least three meals a day 4.Care for your food: Prepare and store it correctly 5.Eat plenty of vegetables (include legumes) and fruit 6.Eat plenty of cereals, breads and pastas 7.Eat a diet low in saturated fat 8.Drink adequate amounts of water/and or other fluids 9.If you drink alcohol, limit your intake 10. Choose foods low in salt and use salt sparingly 11. Include foods high in calcium 12. Use added sugars in moderation Rescinded by NHMRC in 2004

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What is a serve? (Source: NHMRC 2003) Cereals, breads 1 serve equal one of the following: 2 slices bread 1 medium bread roll 1 cup cooked rice, pasta, noodles 1 cup porridge 1 cup breakfast cereal flakes cup muesli Milk, Yoghurt, Cheese & Alternatives 1 serve equals one of the following: 250ml (1 cup) milk 1//2 cup evaporated milk 40g (2 slices) cheese 250ml (1 cup) custard 200g (1 small carton) of yoghurt Alternatively you can try: 1 cup calcium fortified soy milk, 1 cup almonds, cup pink salmon with bones Vegetables & Legumes 1 serve equals one of the following: Starchy Vegetables 1 medium potato or yam, sweet potato, 1 medium parsnip Dark green leafy vegetables cup cabbage, spinach, silvertbeet, broccoli, cauliflower Legumes and other vegetables 1 cup lettuce or salad vegetables 1 cup lettuce or salad vegetables cup broad beans, lentils, peas, green beans, zucchini, cup broad beans, lentils, peas, green beans, zucchini, Meat, Fish, Poultry & Alternatives 1 serve equals one of the following: 65-100g cooked meat or chicken e.g. cup of mince, 2 small chops or 2 slices of roast meat 80-120g cooked fish fillet Alternatively you can try: 2 small eggs, cup cooked (dried) beans, lentils, chick peas, split peas or canned beans cup peanuts or almonds Fruit 1 serve equals one of the following: 1 piece medium sized fruit e.g. apple, orange 2 pieces smaller fruit e.g. apricot, kiwi fruit 1 cup diced pieces or canned fruit cup fruit juice medium melon e.g. rockmelon Dried fruit e.g. 4 dried apricots 1 tb sultanas Approx 20 grapes Approx 8 strawberries Extras These are foods we can include occasionally: 1 medium piece of cake or 1 bun chocolate bar 60g jam or honey (1tb) 30g potato chips Slice of pizza = 2 extras 1 can soft drink or 2 glasses cordial 2 scoops ice cream 1 meat pie or pasty = 3 extras

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Food Selection Guides Food Selection Guides are educational tools designed to provide practical assistance for people to select the types, and sometimes the quantities, of various foods that are needed for the best possible health. (HEIA 2008) an educational and promotional tool, which converts scientific knowledge of food composition and nutritional requirements for health into a practical guide for food selection. (Magee & Oliver 2010)

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The Australian Guide to Healthy Eating (1998) The Australian Guide to Healthy Eating is the Commonwealths current tool to guide healthy eating The Core Food Groups (1995) informed the development of the current guide. The Guide encourages the consumption of a variety of foods from each of the five groups in portions consistent with the Dietary Guidelines. Designed to clarify and build on other tools, not to replace other available foods guides.

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OLD (2003) Vs NEW (2013) Guidelines

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The Australian Guide to Healthy Eating (1998) More than 80% of what we eat should come from the three plant food groups. The remaining 20% of food is represented by animal foods. Extra foods portrayed as those that may be eaten sometimes or small amounts. Oils and margarines are separated from extra foods. Drink plenty of water

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Greater focus on foods and serving sizes Separated the good and bad fats Greater emphasis on foods with added salt and sugar Changed the name of the extra foods group to discretionary choices Placed highly processed meats and sausages in discretionary choices rather than grouping them with healthier protein foods like lean meats and poultry, fish, eggs, tofu, nuts and seeds, and legumes/beans