This guide will help you choose a variety of foods to give you all the energy and nutrients you need for good health. It will also help you to limit those foods that can cause harm.
Researchers are constantly learning more about how food affects us. It is clear that eating certain foods can increase your risk of chronic diseases, while other foods can help prevent them.
Eat plenty of vegies, fruit and legumes
Vegetables and legumes (peas, beans, lentils and chickpeas) are good sources of vitamins, minerals, dietary fibre and carbohydrate.
Capsicum, broccoli, cauliflower, cabbage and tomatoes are high in vitamin C.
Dark-green and orange vegetables such as spinach, broccoli, carrots and pumpkin are high in vitamin A.
Green vegetables, dried peas, beans and lentils are a good source of folate.
The key to getting the most benefit from your fruits and vegetables is to enjoy a variety of different types — this way you will help to ensure you are not missing out on valuable nutrients. It is important not to overcook your vegies and a good idea to try to include some raw for maximum nutrition.
- How much is plenty?
You should aim to eat a least five serves of vegetables and two serves of fruit a day. Even if you don't manage this much, starting to eat more of these foods will help.
- What is a serve?
Examples of a sample serve of vegetables or legumes are:
75g or ½ cup cooked vegetables
75g or ½ cup cooked dried beans, peas or lentils
1 cup salad vegetables
1 potato
For fruit, a standard serve is equal to 150g, such as the following:
1 medium-sized apple, pear or orange
2 apricots, plums or kiwi fruit
1 cup of fresh or canned fruit pieces
Eat plenty of breads and cereals, pasta, noodles and rice
These grain-based foods provide fibre, vitamins and minerals, carbohydrates and protein, which are all important for energy and growth and repair of the body. You can boost the value of these foods by choosing wholemeal and wholegrain varieties. Wholegrain foods contain all the parts of the grain where beneficial nutrients such as fibre, vitamins and minerals are found.
Eating high-fibre foods is the best thing you can do to promote healthy bowels and it can help lower blood cholesterol and help prevent diabetes complications.
Want to find out how much fibre you're getting? Visit the Kellogg's fibre calculator
- How much is needed every day?
A healthy diet for an adult should include four or more (for maximum value you really should be aiming higher) serves of grain-based foods every day.
- What is a serve?
Examples of a sample serve of bread, cereal, rice, pasta, noodles are:
2 slices of bread
1 medium bread roll
1 cup cooked rice, pasta, noodles
1 cup porridge, 1 1/3cup breakfast cereal flakes
½ cup muesli
Eat a moderate amount of meat, fish, poultry, eggs, nuts, legumes
These foods are a good source of iron and also zinc. Iron helps your body carry oxygen in the blood and zinc is an important mineral that helps wounds to heal and assists in growth and reproduction. To avoid eating too much fat, choose lean meats, avoid frying or roasting in fat and oil, limit sausages and processed meats and eat chicken without the skin. Also, use low-fat cooking methods such as stir-frying and grilling.
Fish is a rich source of Omega 3 fatty acids, which are good for the heart and can reduce inflammation caused by arthritis. If you are vegetarian choose foods such as legumes, nuts, seeds and wholegrain or wholemeal bread and cereals, as these foods provide iron and zinc.
- How much?
One to one-and-a-half serves a day. Include lean red meat three to four times a week.
- What is a serve?
A sample serve of meat, fish, poultry, eggs, nuts and legumes is:
65-100g cooked meat, chicken (for example, ½ cup lean mince or 2 small chops or 2 slices roast meat)
½ cup cooked (dried) beans, lentils, chickpeas, split peas, or canned beans
80-120g cooked fish fillet
2 small eggs
1/3 cup peanuts or almonds
¼ cup sunflower seeds or sesame seeds
Be dairy-aware
Dairy foods such as milk, cheese and yogurt are an excellent source of calcium. Women and girls, especially, need calcium to protect against osteoporosis. These foods are also a good source of protein, riboflavin and vitamin B12.
You can avoid eating too much fat by choosing the reduced-fat varieties of milk, cheese, and yogurt. Alternatively, if you prefer full-fat cheese, eat it only three to four times a week. Low- and reduced-fat varieties aren't suitable for infants and young children.
- How much is needed every day?
Three serves for women; three to four serves for men.
- What is a serve?
A sample serve of milk, yogurt, cheese is:
250 ml (one cup) fresh, long-life or reconstituted dried milk
½ cup evaporated milk
40g (2 slices) cheese
200g (1 small carton) yogurt
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