Home & Lifestyle Autumn 2020

Enjoy a wide variety of nutritious foods from these five food groups every day. Drink plenty of water. Australian Guide to Healthy Eating Our eat well food plate portion guide

Vegetables and legumes/beans

Grain (cereal) foods, mostly wholegrain and/or high cereal fibre varieties o Healthy Eating Vegetables and legumes/beans

Muesli

Enjoy a wide variety of nu from these five food grou Drink plenty of water. Australian

Polenta

Quinoa

Fettuccine

Grain (cereal) foods, mostly wholegrain and/or high cereal fibre varieties

Penne

Red kidney beans

Quinoa

Wheat flakes

Fe

Red lentils

Chickpeas

Penne

Redkidney beans

Red lentils Chickpeas

Red kidney beans

Lentils

Chickpe

Mixed nuts

Chickpeas

Lean meats and poultry, fish, eggs, tofu, nuts and seeds and legumes/beans

Fruit

Fruit

Use small amounts

Lean meats and poultry, fish, eggs, tofu, nuts and seeds and legumes/beans

Milk, yoghurt, cheese and/or alternatives, mostly reduced fat

Milk, yoghurt, cheese and/or alternatives, mostly reduced fat

Only sometimes and in small amounts

Use small amounts

Only sometimes and in small amounts

Do you know how much food you need daily? T he Australian Dietary Guidelines inform people of different ages, life stages and gender, the minimum number of serves from each of the five food groups you need to eat each day. People wanting to lose weight should eat the minimum number of serves. People in their healthy weight range, who are taller than average or more physically active, may need extra serves from the five food groups. Ideally, most of the extra serves should be chosen from the vegetables, fruit and grain

one third of meals and half the meal if you are trying to lose weight. Serve vegetables or salad as a side dish evenwhen eatingmeals like pasta, lasagne or risotto. By eating more vegetables in your meals, serves of other foods will be smaller so the overall meal will have fewer kilojoules, include lean meat or meat alternative as part of at least one meal a day, add fruit to at least two meals or use as snacks or desserts, include low fat milk, yoghurt or cheese as a significant part of at least two meals or snacks. It’s also good for your health to include: fish meals every week, meals with legumes every week, a wide variety of different coloured vegetables every day.

(cereals) food groups but some extra choices can be made from milk, yoghurt, cheese and/or alternatives, the leanmeat andpoultry, fish, eggs and/or alternative group, including less often, unsaturated fats/oils/spreads. Discretionary choices are often an enjoyable part of our diet, and can be included occasionally if your energy needs allow this. Often people find to get enough serves from all the food groups they need to: swap discretionary choices for foods from the five food groups, make breads or grains part of at least two meals most days, include vegetables at least twice a day, important if you would like to lose weight, make vegetables take up at least