THE AUSTRALIAN DIETARY GUIDELINES (2013) Core Topic 2: Health,
Diet and Lifestyle
Slide 2
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.
Slide 3
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.
Slide 4
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Dietary guidelines for older Australians (rescinded) Similarities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.
Slide 5
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
Slide 6
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
Slide 8
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
Slide 9
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)
Slide 10
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.
Slide 11
OLD (2003) Vs NEW (2013) Guidelines
Slide 12
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
Slide 13
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
