Healthy eating guidelines

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Eat plenty of fruit and vegies

Why?

Studies of large populations throughout the world consistently show that people who have diets high in fruit and vegies (including legumes beans, peas and lentils) have substantially lower risks of coronary heart disease, stroke, several major cancers, possibly high blood pressure, obesity and type 2 diabetes (formerly called non-insulin-dependent diabetes).

How much?

At least two serves of fruit and five of vegies each day (for adults). A serve of fruit is about one medium-sized piece, or two small pieces, for vegies, its about half a cup, cooked.


How to do it

Variety is the key benefits come from a combination of substances working together, so eat as many different-coloured fruit and vegies as you can to get maximum benefit.


Eat plenty of cereals, preferably wholegrain

Why?

Cereal fibre and whole grains (which include a range of vitamins and other beneficial chemicals from the outer layer) have been shown to give you a decreased risk of coronary heart disease and some cancers, particularly bowel cancer. Data from several countries suggests that eating more bread and cereals helps you eat less fat.

How much?

At least four serves a day for women and five for men. A serve is two slices of bread or a cup of cooked rice or pasta, for example.


How to do it

Cakes, biscuits and pastries dont count here they contain a lot of fat and should be occasional foods only. Easy ways to meet the daily target include eating bread with each meal (preferably wholegrain), regularly using rice, couscous, pasta or noodles to accompany hot dishes, and having cereal for breakfast. Try our Fibre quiz as well.

nclude lean meat, fish, poultry and/or alternatives such as legumes and nuts

Why?

Meat, fish and chicken are an important source of iron, which is absorbed much better by the body than non-haem iron from grains and vegetables. Iron deficiency can lead to tiredness and may progress to anaemia and other serious conditions. Meat is also an important source of zinc (important in making protein in the body), vitamin B12 (necessary for the nervous system as well as for making DNA) and of course protein. Legumes and nuts are a good source of protein and other nutrients for vegetarians.

How much?

Eat a moderate serve of lean red meat three or four times a week; if you dont you need to make sure you eat other foods high in iron (see below; this applies especially to girls, women and athletes). Two to three meals of fish a week are recommended to obtain omega-3 fatty acids.


How to do it

Liver, oysters and mussels are the best sources of iron, followed by beef and lamb, pork and chicken. Soy beans, green vegies, eggs and almonds are also quite high in iron but its not absorbed as well. Vegetarians should choose from a variety of legumes (beans and pulses), green vegetables, nuts and seeds to get their iron. Wholegrain and wholemeal cereals are also good sources of iron and zinc. Vitamin B12 is found in animal foods and added to some soy products and cereals. Check out the Iron calculator to see how your diet compares.


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