FoodWorks – Food Groups, Australian Dietary Guidelines, Carbohydrates, Protein, Fats and Sugar, Fruit, Vegetables - FoodWorks for Life - Nutrition & the Food Groups

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Australian Dietary Guidelines

The Australian Guide to Healthy Eating was developed to help Australians choose a healthy diet using a variety of foods.

The main food groups in the Australian Guide to Healthy Eating are:

• Bread, cereal, rice, pasta, noodles
• Vegetables, legumes
• Fruit
• Milk, yoghurt, cheese
• Meat, fish, poultry, eggs and nuts

These foods provide the important nutrients the body needs.

Sample serves from the Australian Guide to Healthy Eating suggested for children and adolescents:

Sample serves from the Australian Guide to Healthy Eating suggested for women:

Sample serves from the Australia Guide to Healthy Eating suggested for men:

A sample serve of Bread, Cereal, Rice, Pasta, Noodles is:

• 2 slices of bread
• 1 medium bread roll
• 1 cup of cooked rice
• 1 cup of porridge, 1 1/3 cup of breakfast cereal flakes
• ½ cup of muesli

A sample serve of Vegetables, Legumes is:

• 75g or ½ cup cooked vegetables
• 75g or ½ cup cooked dried beans, peas or lentils
• 1 cup salad vegetables
• 1 potato

A sample serve of Fruit is:

• 1 medium piece, eg apple, banana, orange, pear
• 2 small pieces, eg apricots, kiwi fruit, plums
• 1 cup diced pieces or canned fruit
• ½ cup juice
• Dried Fruit, eg 4 dried apricot
• 1½ tablespoons sultanas

A sample serve of Milk, Yoghurt, Cheese is:

• 250ml (1 cup) fresh, long-life or reconstituted dried milk
• ½ cup evaporated milk
• 40g (2 slices) cheese
• 200g (1 small cartoon) yoghurt
• 250ml (1 cup) custard

A sample serve of Meat, Fish, Poultry, Eggs, Nuts, Legumes is:

• 65-100g cooked meat or chicken, eg ½ cup lean mince, 2 small chops or 2 slices of roast meat
• ½ cup of cooked (dried) beans, lentils, chick peas, split peas, or canned beans
• 80-120g cooked fish fillet
• 2 small eggs
• 1/3 cup peanuts or almonds
• ¼ cup sunflowers sees or sesame seeds

A sample serve of Extra foods is:

• 1 (40g) doughnut
• 4 (35g) plain sweet biscuits
• 1 slice (40g) plain cake
• ½ small bar (25g) chocolate
• 2 tablespoons (40g) cream or mayonnaise
• 1 tablespoon (20g) butter, margarine or oi
• 200ml wine (2 standard drinks)
• 60ml spirits (2 standard drinks)
• 600ml light beer (1½ standard drinks)
• 400ml regular beer (1 ½ standard drinks)
• 1 can (375ml) soft drink
• 1/3 (60g) meat pie or pasties
• 12 (60g) hot chips
• 1 ½ scoops (50g scoop) ice cream

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