Promoting Healthy Eating

Dietary guidelines across the lifespan During the 1930s, and 1940s monitoring the health of

the population became a priority for the commonwealth government.

This focused on which focused on educational programs regarding under- nutrition.

However, by mid1970s over- nutrition, had become the major nutritional focus in Australia, and many diseases were linked to over consumption of food and drink.

The Dietary guidelines for Australians The government realized that the cost of illness and death,

caused by diet-related diseases had become an economic and social problem.

In response to these concerns, The Dietary Guidelines for Australians (1982-92), were published.

In 1990, the original dietary guidelines were reviewed and reordered.

Two new sub guidelines on calcium and iron were added. Two specific sets of guidelines for children, adolescents and older Australians were introduced.

The latest editions of the dietary Guidelines for Australian adults, focus on food groups and lifestyle patterns, rather than specific nutrients.

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Unpacking the Dietary Guidelines for Australian Adults

To achieve and maintain a healthy weight, be physically active and choose amounts of nutritious food and drinks to meet your energy needs

Enjoy a wide variety of nutritious foodsEat plenty of fruits, veggies and legumes Eat plenty of cereals (Including, breads, rice,

pasta, and noodles) Preferably wholegrain Include lean meat, fish poultry and or/ alternatives Include, milk, yogurt, cheese and or/alternatives.

Reduced fat varieties should be chosen where possible

Drink plenty of water

Take care to: Limit saturated fat, and moderated fat intake Choose foods low in salt Limit alcohol intake if you choose to drink Consume a moderate amount of sugars, and foods

containing sugars.

Prevent weight gain: Be physically active, and eat according to your energy expenditure.

Encourage and support breastfeeding.

Unpacking the dietary guidelines for Adolescents and children.

Encourage and support breastfeedingChildren and adolescent need sufficient

nutritious foods to grow and develop normally

Physical activity is important for children and adolescents.

Growth should be checked regularly in young children

Enjoy a wide variety of nutritious foods.

Enjoy a wide variety of nutritious foods.

Children and adolescents should be encouraged to;Eat plenty of fruits, veggies and legumes Eat plenty of cereals (Including, breads, rice, pasta,

and noodles) Preferably wholegrain Include lean meat, fish poultry and or/ alternatives Include milk, yogurt, cheese, and or alternatives in

their diet- Reduced fat milks are not suitable for young children under 2 years (Because of their high energy needs), but reduced fat varieties should be encouraged for older adolescents.

Choose water as a drink- alcohol is not recommended for children.

So how do we maintain a healthy weight??

Strategies to prevent excess weight gainBalance energy intake, with energy

output. Eat smart, by increasing consumption of

nutrient dense foods, and decreasing consumption of energy dense foods.

Be active every dayLimit amount of screen time per day.

THE AUSTRALIAN GUIDE TO HEALTHY EATING

The Australian guide to healthy eating is a tool that can be used by people:

To help understand the relationship between, food and nutrition

As a clear guidance about types , and amounts of food to choose each day.

It encourages people to consume a variety of foods each day from the 5 main food groups, in proportion highlighted by, The Australian Guide to Healthy Eating.

Enjoy a variety of foods THE 5 CORE FOOD GROUPS INCLUDE1. Bread, cereals, rice, pasta & noodles2. Vegetables & legumes3. Fruit4. Milk, yoghurt, and cheese5. Meat, fish, poultry, eggs, nuts, legumes Extra foods- May be eaten sometimes in

small amounts Drink plenty of Water

(Legumes belong in two food groups- Vegetables and meat- Legumes have a similar nutrient content to other foods belonging in both these groups)

So how much is good for you? (Average adult)

Bread, cereals, rice, pasta, and noodles

• Min serves- 7 serves per day• Range of serves 3-12

Examples of serves:Each serve contributes to approx 600 kilojoules of

energy 1 bread roll 2 slices of bread 180g cooked rice 1 cup flour 40 grams cereal

Vegetables & legumes Min serve – 5 serves per day Range of serves- 4-8

Examples of servesEach serve is approx 75-250 kilojoules of

energy 75 grams cooked vegetables, dried

beans, peas or lentils 1 cup salad vegetables 1 small potatoe

Fruit Minimum serve- two serves per day Range of serves- 2-5

Examples of servesEach serve supllies approx 300 kilojoules of energy 1 medium piece of fruit (150 grams) 1 tablespoon sultanas 2 small piece of fruits(150 grams) 125mL of fruit juice 150 grams diced canned fruit

Milk, Yoghurt, & cheese Min serve- 450 milliliters per day (Approxamatly 2

serves) of milk, yoghurt and cheese Range of serves- 2-4

Examples of servesEach serves supplies approx 375-730 KJ of energy, (Except

custard, which supplies 1100 KJ of energy) 250 milliliters of milk 1 cup evaporated Milk 2 slices of cheese (40 grams) 250 milliliters of custard 200 grams carton of yoghurt.

Meat, fish, poultry, eggs, nuts and legumes

Minimum serves- 85 grams (Approximately 1 serve) per day of meat, fish, legumes, eggs, or nuts

Range of serves- 1-2

Examples of serves 2 small chops 2 small eggs 2 slices roast meat 65-100 grams cooked meat (Eg, cup of

lean mince) 1/3 cup of cooked legumes (80 grams) ¼ cup seeds 1/3 cup nuts 80-120 grams cooked fish

Extra Foods Choose sometimes or not at all Range of serves- 0-3 serves

Examples of servesEach serve supplies approximately 600 KJ of energy 1 doughnut (40g) 4 plain sweet biscuits (35g) 25g Chocolate 1 tables spoon butter or margarine 375 mL soft drink 12 Hot chips 1 ½ scoops ice-cream 60g meat pie, or pastries

The aboriginal and Torres Strait islander guide to Healthy eating

The Aboriginal and Torres strait Islander guide to healthy eating is an adapted version of the Australian guide to healthy eating. This resource was created by remote indigenous stores and takeaways, which was jointly funded by the Commonwealth government.

Role of non government agencies In promoting

healthy eatingHow are they doing their part?

Doing their bitDietary advice to promote healthy

eating; includes hints, information, messages, or news related to diet and eating styles. The message could be conveyed in various forms, but with 1 common objective, ‘to encourage healthy positive eating habits’

The information could be targeted to various populations (children, parents, adolescents etc)

A non- government agency are organizations, business or bodies that are self-governing, and provide goods or serves.

Non government agenciesThere are a range of Non-government

organizations in the community hose primary concern is to provide dietary advice, food information and services to promote healthy eating. These include

Nutrition Australia National Heart foundation.

Nutrition Australia- Healthy Living Pyramid

The healthy Living pyramid in its current form was created in 2004, to clearly link the importance of healthy eating and physical activity.

The healthy living pyramid is an education tool, that displays the proportions, of types of foods that should be consumed in a simple, visually attractive manner.

The pyramid contains visual representations of the

Eat least group- fats and sugarsEat Moderately group- animal derived foods,

lean meats, egg, fish, chicken, an dairy products

Eat most group- Plant derived foods, such as breads, cereals, fruits vegetables, nuts and legumes

National Heart foundation of Australia

The Australian Heart foundations aim is to reduce suffering and death caused by heart-attack, stroke, and blood vessel diseases in Australia.

The Heart Foundation is an independent charity developed in 1959. The heart foundation has supported the heart health of Australians by;

Developing health promotion activities Informing and educating the public Funding world class CV research

“The number of people who died from CVD has decreased since The Heart Foundation was established. However this disease still remains one of Australia’s Highest Killers, and adversely affects the quality of life. “

Resource produced to support the Heart Health of AustraliansThe Heart foundation: Tick

Program

Tick program The National Heart Foundation developed the Tick

Program as a guide to help individuals make healthier choices, quickly and easily.

Food companies, apply and pay for the tick trademark on their product, in their product meets the nutritional requirements.

Foods with the tick are- Low in fats (Especially saturated fats) and salt.

Most of these foods, are also high in calcium anf fibre

Along with having lower added sugar content.