Balanced Diets

8065-02 Unit 206: Healthier foods and special diets

Foods and Nutrients

Nutrients are essential to the correct functioning of

the body. A mixture of nutrients should be

consumed for good health. Health authorities in

most countries provide nutritional advice. The

Australian Guide to Healthy Eating is used to

describe daily recommended dietary intake.

Key messages

Enjoy a variety of foods

Grain based products

Vegetables and legumes

Fruit

Dairy products

Protein products

Water

Other products

Foods and Nutrients

Dietary guidelines:

Enjoy a wide variety of nutritious foods

Eat plenty of breads and cereals (preferably wholegrain), vegetables (including legumes) and fruits

Eat a diet low in fat and, in particular, low in saturated fat

Maintain a healthy body weight by balancing physical activity and food intake

Do not drink excessive amounts of alcohol. The maximum recommended intake is 2 standard drinks per day for women, and 4 standard drinks for men

Eat only a moderate amount of sugars and foods containing added sugars

Choose low salt foods and use salt sparingly

Encourage and support breastfeeding

Specific needs apply for calcium and iron