Eat For Health
Eat For Health
Eat For Health
Educator
Guide
Educator Guide
Information for nutrition educators
2013
To ensure Australians can make healthy food choices, we need dietary advice based on the best scientific
evidence on food and health. The Eat for Health Program has been developed as a single comprehensive program
relevant to all healthy Australians.
This document has been developed to provide more detailed information on the amounts and types of foods for
optimal health and wellbeing. It is intended for dietitians, nutritionists, primary and secondary school teachers and
other health educators with the aim of discussing food choices that minimise the risk of developing diet-related
conditions and contribute to overall health in the long term.
Specifically, this document provides nutrition educators with information on the Eat for Health Program including:
An understanding of the evidence-base used to develop the Eat for Health Program.
How to make use of materials in the Eat for Health Program for counselling, classroom teaching, community
education, health promotion, menu evaluation and development.
How to guide healthy eating patterns, develop healthy eating plans and what these look like.
iii
Table of contents
CHAPTER 1
CHAPTER 2
CHAPTER 3
11
11
Fruit
13
Grain (cereal) foods, mostly wholegrain and/or high cereal fibre varieties
14
Lean meats and poultry, fish, eggs, tofu, nuts and seeds, and legumes/beans
16
17
Water 19
CHAPTER 4
21
21
Discretionary choices
22
24
CHAPTER 5
27
Foundation Diets
27
Total Diets
27
Table of contents
National Health and Medical Research Council
CHAPTER 6
37
37
38
What about those who are overweight and wish to achieve a healthy weight?
40
CHAPTER 7
43
Infants 43
Toddlers 44
Supporting mothers
44
CHAPTER 8
45
45
45
46
46
47
Food labels
48
49
50
APPENDIX 1
51
Glossary 53
References 59
vi
Chapter 1
CHAPTER 1
Introduction
There are many ways for Australians to achieve dietary patterns that promote health and wellbeing and reduce
the risk of chronic disease. Diet is arguably the single most important behavioural risk factor that can be
improved to have a significant impact on health.1, 2
As the quality and quantity of foods and drinks consumed has a significant impact on the health and wellbeing
of individuals, society and the environment, better nutrition has a huge potential to improve individual and public
health outcomes and decrease healthcare costs. Optimum nutrition is essential for the normal growth and
physical and cognitive development of infants and children. In all Australians, nutrition contributes significantly
to healthy weight, quality of life and wellbeing, resistance to infection, and protection against chronic disease
and premature death.
Most of the burden of disease due to poor nutrition in Australia is associated with excessive intake of
energy-dense and relatively nutrient-poor foods high in energy (kilojoules), saturated fat, added sugars or salt,
alcohol, and/or inadequate intake of nutrient-dense foods, including vegetables, fruit and wholegrain cereals.2, 3
Deficiency of some nutrients such as iodine, folate, iron and vitamin D is also of concern for some Australians.4, 5, 6
Poor nutrition is associated with ill-health. Many diet-related chronic diseases such as cardiovascular disease,
type 2 diabetes and some forms of cancer are major causes of death and disability among Australians.7
More than one-third of all premature deaths in Australia are the result of chronic diseases that could have
been prevented.7 Many of these are mediated by overweight and obesity.
Dietary recommendations can be effective in directing people to the types of food they should consume.
In Australia we also need to focus on the amount of food consumed. Overconsumption, even of nutritious
foods, can lead to excessive energy intake compared with energy needs and thereby an increase in body weight.
Aim
The Eat for Health Program has been developed for good health and wellbeing, using the latest evidence to
develop public health nutrition guidelines and educator and consumer nutrition resources (see Figure 1).
It includes practical information to help Australians and their health professionals work out the types and
amounts of foods they should eat each day based on age, gender, body size, activity level and other factors,
such as pregnancy and breastfeeding status.
Figure 1 Relationship between the documents in the Eat for Health program
www.eatforhealth.gov.au
Guidelines
A Review of the
Evidence to Address
Targeted Questions to
Inform the Revision of
the Australian Dietary
Guidelines (2011)
Australian Dietary
Guidelines (2013)
Infant Feeding
Guidelines (2012)
A Modelling System to
Inform the Revision of
the Australian Guide to
Healthy Eating (2011)
Health professional
resources
Australian Dietary
Guidelines
Infant Feeding
Guidelines
Australian Guide
to Healthy Eating
(Food Modelling Tool)
Educators guide
Review: Nutritional
Requirements and
Dietary Advice
Targeted for Pregnant
and Breastfeeding
Women (2013)
Summary booklet
for the Australian
dietary guidelines
Infant Feeding
Guidelines Literature
Review (2012)
Posters
Consumer resources
Australian Guide
to Healthy Eating
(Food Modelling Tool)
Summary booklet
for the Australian
Dietary Guidelines
Brochures for infants,
children, pregnant
women and adults
Posters
Interactive web tools
Healthy eating
information such as
fact pages and tips
Chapter 1
Infant Feeding Guidelines Literature Review
The Infant Feeding Guidelines Literature Review 9 used a systematic approach to the literature on infant feeding
and provides the scientific basis for the recommendations in the Infant Feeding Guidelines.
For further information on the review of the evidence, download the Infant Feeding Guidelines Literature Review
from www.eatforhealth.gov.au.
Chapter 1
To achieve and maintain a healthy weight, be physically active and choose amounts of
nutritious food and drinks to meet your energy needs.
Children and adolescents should eat sufficient nutritious foods to grow and develop
normally. They should be physically active every day and their growth should be
checked regularly.
Older people should eat nutritious foods and keep physically active to help maintain
muscle strength and a healthy weight..
GUIDELINE 2
Enjoy a wide variety of nutritious foods from these five groups every day:
Plenty of vegetables, including different types and colours, and legumes/beans
Fruit
Grain (cereal) foods, mostly wholegrain and/or high cereal fibre varieties, such as
breads, cereals, rice, pasta, noodles, polenta, couscous, oats, quinoa and barley
Lean meats and poultry, fish, eggs, tofu, nuts and seeds, and legumes/beans
Milk, yoghurt, cheese and/or their alternatives, mostly reduced fat (reduced fat
milks are not suitable for children under the age of 2 years
And drink plenty of water.
GUIDELINE 3
Limit intake of foods containing saturated fat, added salt, added sugars and alcohol.
a. Limit intake of foods high in saturated fat such as many biscuits, cakes, pastries,
pies, processed meats, commercial burgers, pizza, fried foods, potato chips,
crisps and other savoury snacks.
Replace high fat foods which contain predominantly saturated fats such as
butter, cream, cooking margarine, coconut and palm oil with foods which
contain predominantly polyunsaturated and monounsaturated fats such as oils,
spreads, nut butters/pastes and avocado.
Low fat diets are not suitable for children under the age of 2 years.
b. Limit intake of foods and drinks containing added salt.
Read labels to choose lower sodium options among similar foods.
Do not add salt to foods in cooking or at the table.
c. Limit intake of foods and drinks containing added sugars such as confectionary,
sugar-sweetened soft drinks and cordials, fruit drinks, vitamin waters, energy and
sports drinks.
d. If you choose to drink alcohol, limit intake. For women who are pregnant, planning
a pregnancy or breastfeeding, not drinking alcohol is the safest option.
GUIDELINE 4
GUIDELINE 5
Vegetables and
legumes/beans
Muesli
Polenta
Quinoa
Fettuccine
Penne
Red kidney
beans
Wheat flakes
Red lentils
Chickpeas
Red kidney
beans
Lentils
Mixed nuts
Chickpeas
Fruit
Lean meats and
poultry, fish, eggs,
tofu, nuts and seeds
and legumes/beans
Milk, yoghurt, cheese and/or
alternatives, mostly reduced fat
Food Group
name
Grain (cereal)
foods, mostly
wholegrain
and/or high
cereal fibre
varieties
Vegetables and
legumes/beans
Fruit
Milk, yoghurt,
cheese and/or
alternatives,
mostly reduced
fat
Main
distinguishing
nutrients
carbohydrate
protein
iron
dietary fibre
thiamin
folate
iodine
beta-carotene and
other carotenoids
vitamin C
folate
dietary fibre
vitamin C
dietary fibre
calcium
protein
riboflavin
vitamin B12
protein
iron
zinc
vitamin B12
(animal foods
only)
long chain omega
3 fatty acids
Other
significant
nutrients*
energy
magnesium
zinc
riboflavin
niacin
vitamin E
Carbohydrate
(potato, sweet
potato, sweet corn,
legumes)
magnesium
iron
potassium
carbohydrate
folate
beta-carotene
potassium
energy
fat
carbohydrate
magnesium
zinc
potassium
dietary fibre
(plant foods only)
energy
essential fatty
acids
niacin
vitamin E
(seeds, nuts)
* Some foods from the Five Food Groups (such as some bread, breakfast cereal and most cheese) can also contribute significant
amounts of sodium
Chapter 2: The nutritional rationale underpinning the Eat for Health Program
National Health and Medical Research Council
Chapter 2
CHAPTER 2
Water is an essential dietary component and can be obtained from a wide variety of sources including plain water,
tea and coffee, liquid foods such as soups. Solid foods also supply water, especially many vegetables. More fluid
is needed with physical activity and in hot weather. Plain water is the best way to quench thirst, and tap water that
meets NHMRC Australian Drinking Water Guidelines15 is the most appropriate and affordable choice.
Chapter 2: The nutritional rationale underpinning the Eat for Health Program
National Health and Medical Research Council
Chapter 2
CHAPTER 3
Chapter 3
It is helpful to get to know what foods and drinks fit within the Five Food Groups and the recommended serving
sizes and serves per day required for optimal health and wellbeing.
What is a serve?
The serve size is a set amount that doesnt change. It should be used along with the
serves per day information to work out the total daily amount of food required by
individuals from each of the Five Food Groups.
What is a portion size?
Portion size is different. This is the amount individuals actually eat and this will depend
on energy requirements. Individuals who eat portions that are smaller than the serve
size will need to eat from the food group more often. Those individuals whose portion
sizes are larger than the serve size will need to eat from that food group less often.
11
12
Root/tubular/bulb
vegetables
Artichoke
Bamboo shoots
Beetroot
Carrots
Cassava
Celeriac
Fennel
Garlic
Ginger
Leeks
Onions
Parsnip
Potato
Radish
Shallots
Spring onions
Swede
Sweet potato
Taro
Turnip
Legumes/beans
Other vegetables
Black beans
Black-eyed beans
Borlotti beans
Cannellini beans
Chickpeas
Faba beans
Lentils
Lima beans
Lupin beans
Pinto beans
Red kidney beans
Split peas
Soy beans
Tofu
Avocado
Bitter melon
Capsicum
Celery
Chilli
Choko
Cucumber
Eggplant
Green beans
Green peas
Mushrooms
Okra
Pumpkin
Sprouts
Squash
Sweetcorn
Tomato
Zucchini
Chapter 3
1 medium tomato
Fruit
A wide variety of fruit is available in Australia. Most fruit forms from the flower and contains the seeds of the
plant. Some vegetables such as pineapple or rhubarb are included in this group because they are used as fruit.
Most fruit is sweet because of its natural sugars.
Including fruit in the diet each day may help to reduce the risk of some chronic diseases, including heart disease
and some cancers. Because of their low energy density, diets which include relatively higher amounts of fruit may
also help to maintain a healthy weight. See Table 3 for examples of fruit.
Fruit is a good source of vitamins, including vitamin C and folate. Fruit also provides potassium, dietary fibre and
carbohydrates in the form of natural sugars. Edible skins are especially high in dietary fibre, but dietary fibre is also
in the fruit flesh.
All fresh, frozen and canned fruits are part of this group but for canned varieties look for varieties that are canned
in fruit juice rather than with added sugars or syrup. However, the fruit juice used for canning can be high in
naturally occurring sugars.
Fruit juices belong to this group, but most have lost the dietary fibre found in fresh fruit. Fruit juices are also acidic
and frequent consumption may increase the risk of dental erosion. Dried fruit can be used but because it has a
lower water content, it is more energy dense than fresh fruit. Dried fruit can also stick to the teeth and increase
the risk of dental decay.
Eat a wide variety of fruit such as:
pome fruits such as apples and pears
citrus fruit such as oranges, mandarins and grapefruit
stone fruit such as apricots and peaches
tropical fruit such as bananas, mangoes, pawpaw, and pineapple
berries
other fruits such grapes or passionfruit.
13
Citrus
Pome
Tropical
Berries
Stone
Other
Grapefruit
Lemon
Lime
Mandarin
Orange
Tangerine
Apple
Loquat
Pear
Quince
Banana
Guava
Mango
Melon
Pineapple
Pawpaw
Rambutan
Blackberry
Blueberry
Loganberry
Raspberry
Strawberry
Apricot
Cherry
Nectarine
Peach
Plum
Feijoa
Fig
Grapes
Kiwifruit
Lychee
Melons
Passionfruit
Pomegranate
14
Breads
Breakfast cereals
Grains
Other products
Crispbreads
Damper
English muffins
Focaccia
Lavash
Naan
Pita and other flat breads
Rye
White
Wholegrain
Wholemeal
Ready to eat:
Muesli (untoasted)
Oats
Porridge
Whole wheat biscuits
Wholegrain and/or high
cereal fibre flaked cereals
Crumpets
Noodles
Pasta
Popcorn (plain)
Chapter 3
15
Lean meats and poultry, fish, eggs, tofu, nuts and seeds,
and legumes/beans
The wide variety of foods in this group includes all kinds of lean meats, poultry, fish, eggs, tofu, nuts, seeds and
legumes/beans. In general, the foods in this group are a good source of many nutrients including protein, iron, zinc
and other minerals and vitamins of the B group. Vitamin B12 is only found in animal-based foods unless it has been
added to fortify a plant-based product. Nuts and seeds can also provide valuable essential fatty acids and vitamin E.
See Table 5 for examples of lean meats and poultry, fish, eggs, tofu, nuts and seeds and legumes/beans.
Within this group, lean meats are a particularly good source of iron, zinc and vitamin B12. Consumption of no more
than 455g per week of cooked lean red meat is recommended since regular consumption of large quantities of
red meat (100120g/day) may be associated with an increased risk of colorectal cancer.
The iron and zinc in lean meat, poultry and fish is more easily absorbed by the body than the iron and zinc from
eggs and plant foods. Iron is especially important during infancy and for growing children, adolescent girls,
pregnant women, women of child-bearing age and endurance athletes.
Fish and seafood are a valuable source of long chain omega-3 polyunsaturated fatty acids, although the amount
varies with the species. Fish such as herrings, sardines and salmon and all Australian fish and seafood are
regarded as good sources. Some imported fish may have lower levels of long chain omega-3 polyunsaturated
fatty acids compared with Australian seafood. Regular consumption of fish may be associated with reduced risk
of heart disease, stroke, dementia and age-related macular degeneration. Include about 2 serves of fish or
seafood a week. Meat from grass-fed animals also contains some long chain omega-3 fatty acids but at a
lower level than in most fish.
Fresh, frozen and canned varieties of meats, poultry or fish are in this group, but choose canned varieties that
are low in fat and without added salt. Processed meats high in fat or sodium such as salami or mettwurst are
not part of this food group. They are classified as discretionary choices, see Chapter 4 for further information.
Sausages vary in their composition, and may include cereals and other components. They may count as a
meat serve if they are salt and fat reduced and made mostly from lean meat, or as a discretionary choice for
regular sausages.
Eggs provide a low cost, easy to prepare source of protein and other nutrients.
Legumes provide many of the same nutrients as meats, poultry, fish and eggs so have been placed in this food
group, as well as with the vegetables group. Nuts and seeds can provide protein, essential fatty acids and a
range of minerals, vitamins and phytochemicals but servings are smaller due to their more concentrated kilojoule
content. For those who do not eat meat, fish, dairy foods or eggs, including nuts/seeds, and legumes (or tofu)
and grains in meals can provide adequate protein and other nutrients. Lacto-ovo vegetarian diets that include
milk products, eggs, nuts/ seeds, and legumes can provide all of the essential nutrients required for health.
Table 5 Examples of lean meats and poultry, fish, eggs, tofu, nuts and seeds and legumes/beans
Lean meats
Lean
poultry
Fish,
seafood
Eggs
Beef
Bush birds
Clams
Chicken eggs
Kangaroo
Chicken
Crab
Duck eggs
Lamb
Duck
Fish
Lean, lower
salt sausages
Emu
Lobster
Pork
Goose
Mussels
Turkey
Oysters
Veal
Prawns
Scallops
16
Nut spreads
Pumpkin, sesame and sunflower seeds
Tahini
Legumes/
beans
All beans
Chickpeas
Lentils
Split peas
Tofu
How much from the Lean meat and poultry, fish, eggs, nuts and seeds, legume/beans
group is needed?
The serves for children and adults ranges from 1 to 3 serves a day depending on age to 3 serves a day
recommended in pregnancy when extra protein, iron and zinc are required.
One choice might be to select up to half the serves from this food group as lean meat this equates to a weekly
total intake of approximately 455g cooked weight (600700g raw weight) for older children, adolescents and adults.
Choose around 2 serves a week of fish or seafood, especially oily fish.
Other choices include lean poultry, eggs or tofu, legumes, seeds or nuts.
Chapter 3
If all animal-based choices are omitted from the diet, alternative iron/zinc-rich choices will include legumes, tofu,
nuts/seeds, wholegrains and green vegetables.
Whole nuts and seeds are not recommended for children aged 3 years or under because of potential choking
problems. Paste from nuts and seeds such as peanut butter can be included after 6 months of age.
Use the information in Chapter 5 to work out the minimum serves per day individuals will need.
What is a serve of lean meat and poultry, fish, eggs, tofu, nuts and seeds,
legumes/ beans (500600kJ)?
65g cooked lean meat (about 90100g raw weight of beef, veal, lamb, pork, kangaroo or goat)
80g cooked poultry (about 100g raw weight of skinless chicken or turkey)
100g cooked fish fillet (about 115g raw weight) or small can of fish
2 large eggs (120g)
1 cup (150g) cooked or canned legumes/beans such as lentils, chick peas or split peas (preferably with
no added salt)
170g tofu
30g nuts, seeds or peanut or almond butter or tahini or other nut or seed paste (no added salt)
Some people may like to eat meat, poultry or fish in larger serve sizes than the sample serves above. This is
easily accommodated by adjusting serve sizes or numbers of serves over the week. For example, instead of a
65g cooked serve of lean meat each day, 130g cooked weight could be included every second day.
17
Other milk-based products such as ice cream and fromage frais and dessert style custards contribute some calcium
to the diet, but may be relatively high in saturated fat and added sugar. These products are therefore classified
under as discretionary choices.
For most adults, the best choices are reduced fat milk, yoghurts and cheeses.
Infants under the age of 12 months should not be given cows milk as a drink, although this can be served in small
quantities with cereal and in meals. Breastmilk or specially prepared infant formula should be given to infants
under 12 months of age as the main milk source.
Regular full fat milk, yoghurts and cheese varieties should be used between the ages of 12 years. At this age
children receive a large proportion of their energy needs from milk, and using reduced fat varieties could limit the
energy needed for growth. After 2 years of age, when children are eating a more varied diet, reduced fat varieties
of milk and alternatives are suitable.
Alternatives to milk, yoghurt and cheese can be used in place of dairy products, but choose varieties with added
calcium, such as calcium-enriched soy or rice drinks. Check the nutrition information panel on the label of these
products to ensure they contain at least 100mg of added calcium per 100ml. Some foods from other groups can
also be used to compensate for the use of these alternative foods. For example, canned fish with bones (such as
sardines, herrings or salmon), almonds or tofu are rich sources of calcium. Seafood (especially mussels, oysters
and prawns) and many plant foods (especially seeds, grain-based foods, and vegetables) also contain smaller
amounts of calcium.
Some people elect to follow a dairy food free or milk-free diet because of a diagnosed or suspected milk allergy,
an intolerance to lactose (the natural sugar in milk), or out of concern that milk increases mucous production.
If allergies and intolerances are diagnosed by a doctor and dairy products must be avoided, an Accredited
Practising Dietitian can advise about alternative sources of calcium. There is no scientific evidence of a link
between milk and mucous production.
How much from the Milk, yoghurt, cheese and alternatives group is needed every day?
The minimum recommended amount of milk, yoghurt, cheese or alternatives ranges from 12 serves a day for
children up to 8 years old, 23 serves a day for older children and adolescents; 2 serves a day in younger
adults, pregnant and breastfeeding women; and from 34 serves a day in older adults, particularly women.
Use the information in Chapter 5 to work out the minimum serves per day individuals will need.
Some additional serves from this group can be included in the overall diet instead of discretionary choices, to
account for the additional energy needs of more active people and/or those who are taller.
Milks
Yoghurt
Cheese
Cheddar
Gouda
18
Edam
Ricotta
Soy cheeses (calcium fortified)
If you do not consume any foods from this group, try the following foods, which contain the same amount of
calcium as a serve of milk, yoghurt, cheese or alternatives (note: the energy content of some of these serves may
be higher so take account of this in the overall diet)
100g (about cup) almonds with skin
45g sardines, canned in water (about 12 sardines)
7580g (about 1/ 3 cup) canned pink or Australian salmon with bones
Seafood, especially mussels, oysters and prawns and most plant foods, especially seeds, grain-based foods and
green leafy vegetables also contain smaller amounts of calcium.
Water
Water is essential for life. It is required for digestion, absorption and transportation, as a solvent for nutrients, for
elimination of waste products and to regulate body temperature. Water is constantly lost from the body and needs
to be replaced.
Water requirements vary with age and at some life stages. Water turnover is higher in infants and young children
than in adults. Breast milk or infant formula should be the main drink in the first 12 months. Exclusively breastfed
infants do not require additional fluids up to 6 months of age. For formula-fed infants, cooled boiled tap water may
be used if additional fluids are needed from birth. From around 6 months, small amounts of cooled boiled water
can supplement breast milk.
Pregnant and breastfeeding women have a slightly increased water requirement compared with other women
because of the needs of the foetus or baby and other changes that occur in the body during pregnancy and lactation.
Older people can experience dehydration if they have an inadequate intake of water or other drinks. The normal
decline in kidney function with age, plus hormonal changes, decreased perception of thirst, some medications,
cognitive changes, limited mobility and increased use of diuretics and laxatives may lead to reduced hydration in
older people. These changes may be normal adaptations of the ageing process but the outcomes of dehydration in
the elderly are serious and include cognitive impairment, functional decline, falls or stroke.
19
Chapter 3
CHAPTER 4
Chapter 4
Where possible, replace foods containing saturated fats with foods that have polyunsaturated and
monounsaturated fats, which can benefit blood cholesterol levels. Essential unsaturated fatty acids are found
in foods from the main food groups, especially from seeds, nuts, avocado, fish, lean grass-fed meat, poultry,
some eggs, legumes/beans and oats. Sunflower, safflower, soybean, cottonseed, sesame, corn and grapeseed
oils, and spreads made from these oils, contain predominantly polyunsaturated fats. Canola, macadamia nut,
peanut, rice bran and olive oils, and spreads made from these oils, contain mainly monounsaturated fats.
Including small amounts of polyunsaturated and monounsaturated spreads and oils in cooking or in salad
dressing or using a spread, or small amounts of nuts and seeds, can provide essential fatty acids and some
fat-soluble vitamins.
21
Discretionary choices
Discretionary choices are not an essential or necessary part of our dietary patterns. These foods and drinks appear
in the bottom right-hand corner of the Australian Guide to Healthy Eating (see page 6).
Discretionary choices are high in saturated fat (natural or added) and/or added sugars or salt or alcohol. These foods
and drinks can contribute many kilojoules and displace other more nutritious foods from the diet. Many have low
levels of essential nutrients. Consumption of foods and drinks high in saturated fat, added sugars, added salt
or alcohol may be associated with increased risk of obesity and chronic disease such as heart disease, stroke,
type 2 diabetes, and some forms of cancer. However, when consumed in occasional small amounts, these foods
and drinks can add to variety and enjoyment. See Table 7 for examples of discretionary choices.
Australian adults get nearly 36% and children get nearly 41% of their kilojoules from these foods16, 17. This distorts
the diet and if these foods are included, they should be chosen only occasionally and in small amounts.
22
High alcohol
Energy drinks
Bacon, ham
Biscuits
Beer
Fruit drinks
Cakes
Liqueurs
Honey
Chocolate/bars
Jams, marmalade
Port
Some sauces
Commercial burgers
Doughnuts
Sherry
Sports drinks
Iced buns
Spirits
Sugar
Dairy blends
Ice cream
Wines
Sugar confectionary
Frankfurts
Muesli bars
Puddings
Slices
Syrups
Pastry
Some confectionary
Pizza
Some sauces
Processed meats
Sweet muffins
Quiche
Sweet pastries
Salami/mettwurst
Chapter 4
Sausages (regular)
Some crackers
Some sauces
Spring roll
1 (40g) doughnut
23
Alcohol
Alcoholic drinks fit into the discretionary category as they have no essential nutrients to contribute. They should be
consumed only in small amounts or not at all. Alcohol is not recommended for children, adolescents or pregnant
or breastfeeding women.
Even small amounts of alcohol can be associated with increased risk of some cancers. Alcoholic drinks such as
beer, wines, spirits and fortified wines increase the energy content of the diet while diluting the density of nutrient
intake. In particular, sugar-sweetened alcoholic drinks may increase the risk of excessive weight gain.
If alcohol is included in the diet, its intake should be limited. The NHMRC Australian Guidelines to Reduce Health
Risks from Drinking Alcohol 18 recommend that for healthy men and women, drinking no more than two standard
drinks on any day reduces the lifetime risk of harm from alcohol-related disease or injury. In addition, drinking no
more than four standard drinks on a single occasion reduces the risk of alcohol-related injury arising from that
occasion.
For children, the guidelines advise parents and carers that children under 15 years of age are at the greatest risk
of harm from alcohol and that for this age group, not consuming alcohol is especially important. For young people
aged 1517 years, the safest option is to delay the initiation of drinking for as long as possible.
For women who are pregnant, planning a pregnancy or breastfeeding, not drinking is the safest option.
Grain
(cereal)
foods
Vegetables
legumes/
beans
Fruit
Milk
yoghurt
cheese and
alternatives
Lean meats
and poultry,
fish, eggs, tofu,
nuts and seeds
legume/bean
Unsaturated
spreads
Discretionary
and oils
choices
Beef salad
sandwich
Bread (2 slices)
2 serves
Beef (65g)
1 serve
Tomato
3 slices (40g)
serve
Lettuce and
cucumber ( cup)
serve
Polyunsaturated
margarine
(2 teaspoons)
Total serves
24
1 serve
2 serves
serve
1 serve
1 serve
Grain
(cereal)
foods
Vegetables
legumes/
beans
Fruit
Milk
yoghurt
cheese
and
alternatives
Lean meats
and poultry,
fish, eggs, tofu,
nuts and seeds
legume/bean
Unsaturated
spreads
Discretionary
and oils
choices
Pizza
3 serves
Vegetable oil
(1 tablespoon)
1 serve
Cheese (40g)
1 serve
Tomato (38g)
serve
Mushroom,
capsicum
and onion
serve
Pineapple (75g)
serve
Chicken (40g)
Total serves
Chapter 4
Flour ( cup)
serve
3 serves
serve
serve
1 serve
serve
1 serve
serve
1 serve
Hamburger
with a
bucket of
hot chips
Medium bread
roll or bun
2 serves
Lean beef
patty, fried in
oil (100g)
Tomato, onion,
lettuce (35g)
serve
Hot chips
(bucket)
Total serves
2 serves
2 serves
serve
1 serves
1 serve
2 serves
25
CHAPTER 5
Foundation Diets
In the Eat for Health Program, dietary patterns based on the Five Food Groups were derived for people over
6 months of age and called Foundation Diets. They provide the nutrient needs for a particular age, gender or
lifestyle group but within the energy needs of the least active and smallest person in that group.12
The dietary patterns take into account factors such as current dietary intakes, cultural acceptability, some
aspects of environmental sustainability and factors that affect food security (availability, accessibility and
affordability). The aim is to formulate dietary patterns that are practical, realistic and achievable.
The dietary patterns were modelled on a weekly basis, as it is not necessary to eat exactly the same way
each day. It is possible to have a bit more on one day and a bit less on another. However, in the tables,
the recommendations are shown on a per day basis as this may be easier for people to remember and
implement.
Chapter 5
Total Diets
To account for their height, age and physical activity level, many people need more food than indicated in
the relevant Foundation Diet. The dietary patterns which meet energy requirements are called Total Diets.
For the smallest, least active adults in each age and gender group and the youngest least active children in
each age and gender group, the Foundation Diets are the same as the Total Diets; that is, these groups cannot
consume any additional foods beyond the Foundation Diets without exceeding energy requirements and
contributing to excess weight gain.12
In this Chapter there are tables to help people estimate how much extra energy they will need depending on
their height, age (especially for children) and activity levels.
Ideally, most of the additional foods for Total Diets should be chosen from vegetables and legumes/beans,
fruit and grain (cereal) foods, nuts and seeds but some extra choices could also come from milk, yoghurt,
cheese and alternatives, lean meats and poultry, fish, eggs and/or unsaturated spreads and oils. Extra choices
could also come from discretionary foods. Table 9 shows approximately how many kilojoules are in a serve of
the various food groups so people can choose any additional foods they would like to make up their energy
needs. This allows more flexibility in food choice than previous Australian food guides.
For people who are not above their healthy weight, in a given category, the more active as well as
older (children) or taller (adult) people have more flexibility in their food choices.
27
How many kilojoules are in a serve of a particular food group, allowance for
unsaturated spreads and oils and discretionary choices?
Not all food groups provide the same amount of energy per serve, see Table 9 below.
A serve of the grain (cereals) food group; milks, yoghurt, cheese and alternatives group; lean meats, poultry, fish,
eggs and alternatives group; or discretionary choices group will provide about 500600kJ. About 2 serves of fruit,
and from 2 serves (for starchy vegetables) to 5 serves (of green leafy vegetables) of different varieties in the
vegetables group will provide about 500600kJ.
Table 9 Average kilojoule content for one serve of the Five Food Groups, allowances and discretionary choices
Kilojoules
per serve
Food Group
500
100
Orange
150
Other/salad
100
Starchy
250
Legumes/beans
350
Vegetables
28
Kilojoules
per serve
Food Group
Fruit
350
Milk, yoghurt,
cheese and
alternatives
250ml (1 cup) milk fresh, UHT long life, reconstituted dried or calcium
enriched soy drink or
125ml ( cup) evaporated unsweetened milk or
200g ( cup or 1 small carton) yoghurt or
40g (2 slices or 4x3x2cm piece) hard cheese e.g. cheddar or
120g ricotta
500 600
65g cooked lean meats e.g. beef or lamb or pork or venison or kangaroo or
cup of lean mince or 2 small chops or 2 slices of roast meat
(about 90100g raw weight) or
80g cooked poultry e.g. turkey or chicken (about 100g raw weight) or
100g cooked fish fillet (about 115g raw weight) or 1 small can of fish
(no added salt, not in brine) or
2 large eggs (120g) or
1 cup (150g) cooked beans, lentils, chickpeas, split peas or canned
beans (preferably with no added salt) legumes/beans can be eaten in
larger amounts if used as a part of the meats group or
170g tofu or
30g nuts or seeds or nut/seed paste (no added salt)
Other foods
Unsaturated spreads
and oils
250
Discretionary
choices
600
Chapter 5
500 600
Kilojoules
per serve
29
Pregnant
Breastfeeding
Fruit
Girls
Vegetables and
legumes/ beans
23
01
48
02
911
03
1213
03
1418
05
23
01
48
01
911
03
1213
02
1418
02
03
03
Age
Boys
Recommended average daily number of serves from each of the Five Food Groups*
Approx. number of
additional serves from
the Five Food Groups or
unsaturated spreads and
oils or discretionary choices
Additional
serves
for more
active, taller
or older
children and
adolescents
* Includes an allowance for unsaturated spreads or oils and nuts or seeds: serve [45g] per day for children 23 years of age,
1 serve [710g] per day for children 312 years of age, 1 serves [1115g] per day for children 1213 years of age, and
2 serves [1420g] per day for adolescents 1418 years of age and for pregnant and breastfeeding girls.
30
Additional energy required in addition to the Foundation Diet amounts for boys
To identify the additional kilojoules required in addition to the Foundation Diets for boys who are within their
healthy weight, look down Table 11 on the left hand side for the right age and then across for the physical activity
level. This will show how many additional kilojoules will be needed each day in addition to the Foundation Diet.
For example a 7 year old boy with moderate activity will need an extra 2600kJ a day. This could be an extra 2 grain
(cereal) serves (1000kJ) plus an extra fruit serve (350kJ) plus an extra serve of beans (350kJ) an extra milk serve
(600kJ) and half a serve of a discretionary choice (300kJ), or any other preferred combination.
Table 9 will help you to determine how many extra serves a day of the various groups can be chosen for this
kilojoule level.
Table 11 Additional energy required in addition to the Foundation Diet amounts for boys
Boys
Age (yrs)
Inactive
Light activity
Moderate activity
High activity
600
1200
1800
600
700
1400
2000
700
1400
2100
300
1000
1800
2600
600
1400
2200
3000
900
1800
2600
3500
1200
2100
3000
4000
1000
2000
2900
10
500
1500
2500
3600
11
900
2000
3100
4200
12
1100
2300
3400
13
500
1800
3000
4200
14
1300
2600
3900
15
600
1900
3300
4700
16
1000
2500
3900
5400
17
1400
2900
4400
5900
18
1600
3200
4700
6300
31
Chapter 5
Extra kilojoules needed in addition to Foundation Diets for each age group with a range of physical
activity levels
Table 12 Additional energy required in addition to the Foundation Diets for girls
Extra kilojoules needed in addition to Foundation Diets for each age group with a range of physical
activity levels
Girls
age (yrs)
Inactive
Light activity
Moderate activity
High activity
600
1200
1800
600
800
1300
1900
700
1300
2000
300
900
1700
2400
600
1300
2100
2800
900
1700
2500
3300
1200
2100
2900
3800
900
1800
2700
10
300
1200
2100
3100
11
600
1600
2600
3600
12
1100
2100
3200
13
400
1500
2600
3700
14
1100
2200
3400
15
100
1300
2500
3600
16
300
1400
2600
3800
17
300
1500
2700
3900
18
400
1600
2800
4000
32
Fruit
1950
03
5170
02
70+
02
1950
02
5170
02
70+
02
Pregnant
(1950)
02
Breastfeeding
(1950)
02
Men
Women
* Includes an allowance for unsaturated spreads or oils and nuts or seeds: 4 serves [2840g] per day for men less than 70 years of
age; 2 serves [1420g] per day for women and older men.
33
Chapter 5
Age
Recommended average daily number of serves from each of the Five Food Groups*
Additional
serves
for taller
or more
active
men and
women
Table 14 Additional energy required in addition to the Foundation Diets for men
Additional kilojoules needed in addition to Foundation Diets for men of increasing height in each age
group with a range of physical activity levels
Men
Age band and height (cm)
Inactive
Light activity
Moderate activity
High activity
160
1300
2600
3900
170
700
2000
3400
4800
180
1300
2800
4300
5800
190
2100
3600
5200
6800
160
1300
2500
3800
170
500
1800
3200
4500
180
1000
2400
3800
5300
190
1500
3000
4500
6000
160
1100
2200
3300
170
400
1600
2900
4100
180
900
2200
3500
4900
190
1400
2900
4200
5600
160
1000
2100
3100
170
500
1600
2700
3900
180
1000
2200
3400
4600
190
1600
2900
4100
5400
Men 1930
Men 3150
Men 5170
Men 70+
34
Table 15 Additional energy required in addition to the Foundation Diets for women
Additional kilojoules needed in addition to Foundation Diets for women of increasing height in each
age group with a range of physical activity levels
Women
Age band and height (cm)
Inactive
Light activity
Moderate
activity
High
activity
150
1100
2100
3100
160
600
1700
2800
4000
170
1300
2500
3700
4900
180
1900
3200
4500
5800
150
1100
2100
3100
160
300
1400
2500
3600
170
700
1800
3000
4100
180
1000
2200
3400
4600
150
1000
2000
2900
160
400
1400
2400
3500
170
700
1800
2900
3800
180
1100
2200
3400
4500
150
900
1800
2800
160
400
1300
2300
3300
170
700
1800
2800
3800
180
1200
2200
3300
4400
Women 3150
Women 5170
Women 70+
35
Chapter 5
Women 1930
CHAPTER 6
Additional
serves of the
Five Food
Groups or
unsaturated
spreads
or oils or
discretionary
choices
Grain
(cereal)
foods-mostly
wholegrain
and/or high
cereal fibre
Vegetables
and
legumes/
beans
Fruit
Milk,
yoghurt,
cheese
and
alternatives
(mostly
reduced
fat)
Foundation Diet
Additional food
groups
2
(1000kJ)
2
(~500kJ)
1
(350kJ)
1
(250kJ)
(300kJ)
Total Diet
Lean meat
and poultry,
fish, eggs,
tofu, nuts,
seed and
legumes/
beans
Allowance
of
unsaturated
spreads
or oils
37
Chapter 6
Remember this is an estimate of requirements only the best guide as to whether you are eating appropriate
amounts of food overall for your lifestyle is whether your weight is stable.
Grain
(cereal)
foods
mostly
wholegrain
and/or high
cereal fibre
Vegetables
and
legumes/
beans
Fruit
Milk,
yoghurt,
cheese
and
alternatives
(mostly
reduced
fat)
Lean meat
and poultry,
fish, eggs,
tofu, nuts,
seed and
legumes/
beans
Allowance
of
unsaturated
spreads
or oils
Additional
serves of the
Five Food
Groups or
unsaturated
spreads
or oils or
discretionary
choices
Foundation Diet
Additional food
groups
Total Diet
38
Vegetables and
legumes/beans
Fruit
Chapter 6
Milk, yoghurt,
cheese and/or
alternatives, mostly
reduced fat
39
3. The point where the lines meet will tell you what BMI range you are in.
(st/lb) kg
(23/6) 150
(22/0) 140
* BMI 35
Severe Obesity
(20/5) 130
* BMI 30
(18/9) 120
Obese
(17/3) 110
* BMI 25
(15/7) 100
(14/2) 90
(12/6) 80
Overweight
(11/0) 70
Healthy Weight
Range
* BMI 17
(9/4) 60
(7/9) 50
Underweight
(6/3) 40
(4/7) 30
140cm
(47)
Very Underweight
150cm
(411)
160cm
(53)
170cm
(57)
180cm
(511)
190cm
(63)
40
* BMI 18.5
Weight (kg)
Height 2 (metres)
200cm
(67)
Waist/hip measurement
Another way for adults to measure their weight-related health risk is with a tape measure. This can be done by
measuring between the lowest rib and the top of the hip bone, roughly in line with the belly button.
Your weight-related
health risk
Chapter 6
Refer to the Physical Activity Guidelines for children (5-12 years), young people (13-17 years) and
adults (18-64 years) at www.health.gov.au.
41
What if someone is overweight and has a chronic disease or if they are obese?
Adhering to Foundation Diets will assist weight loss in most people. However, those who are obese or overweight
with associated health problems such as cardiovascular disease or type 2 diabetes, should seek advice from
their doctor or an Accredited Practising Dietitian a range of treatment options are available. Further guidance on
managing overweight and obesity in a clinical setting can be found in NHMRCs Clinical practice guidelines for the
management of overweight and obesity in adults, adolescents and children.19
42
CHAPTER 7
Infants
The recommended dietary patterns for infants and toddlers are provided below. These dietary patterns are a
guide only, as the needs of each individual infant or toddler may vary. For all infants, recommended nutrient
intakes are based on the nutrient profile of breast milk for infants up to 6months and on estimates of the
nutrients provided by breast milk or formula and complementary foods for infants 612 months of age.
Assessing whether growth and development is appropriate will help to determine whether dietary intake
is adequate or excessive for the individual child.
Chapter 7
The recommended dietary patterns for infants aged 712 months are shown in Table 16 below. While it is
recommended to introduce solid foods from around 6 months of age, it may take around a month to reach
the ranges outlined in Table 16.
43
Table 16 Sample daily food patterns for infants aged 712 months
Food
Serve size
Serves a day
Serves a week
20g
12
1014
Fruit
20g
34
1
1
10
7
30g
600ml
20ml yoghurt or 10g cheese
7
34
* An allowance for unsaturated spreads or oils or nut/seed paste of serve (415g) per day is included, however whole nuts and
seeds are not recommended at this age because they may cause choking.
Toddlers
Toddlers 1 to 2 years of age
The recommended dietary patterns for toddlers aged around 12 years are shown in Table 17 below. There may
be some variations in nutritional needs due to different activity levels, however the table below provides a general
guide for children at this age. Appropriate growth and development will also indicate whether food intake is at an
appropriate overall level for an individual child.
Foods with a high risk of choking such as whole nuts, seeds, raw carrot, celery sticks and chunks of apple should
be avoided for the first 3 years as their size and/or consistency increases the risk of inhalation and choking.
However nut pastes and nut spreads can be offered to infants from around 6months of age.
Serve size
Serves a day
75g
23
150g
65g
11
* An allowance for unsaturated spreads or oils or nut/seed paste of 1 serve (710g) per day is included. Whole nuts and seeds are
not recommended for children of this age because of the potential choking risk.
Supporting mothers
Many mothers need support from their partners, family, friends and the broader community to assist them
breastfeed their babies, particularly during the first six months.
It is important for new mothers to eat well when they are breastfeeding. New mothers may be dealing with lack
of sleep as well as extra nutrient needs.
Public spaces like shopping centres and restaurants, and workplaces can support breastfeeding mothers by providing
facilities for their use. Breastfeeding should be promoted as being the natural, normal and healthy way to feed infants.
However, support should be provided to all mothers, no matter what feeding choices they make for their babies.
Child health nurses, lactation consultants, doctors and other health professionals can provide help if mothers and
families are having problems with infant feeding.
44
CHAPTER 8
Discretionary choices
Limit those foods which contain high levels of saturated fats such as:
Butter, cream, lard and dripping, coconut and palm or palm kernel oils
Cakes, biscuits, pastries, chocolate, potato crisps and other high-fat snack products
Processed meats such as salami or mettwurst
Fatty meats, including most sausages
Takeaway foods, for example commercial burgers, pizzas, chicken, chips and fried foods cooked in
hydrogenated vegetable oil.
45
Chapter 8
Discretionary choices
Limit those foods which contain high levels of salt such as marinades and sauces (soy or fish sauces are
particularly high in salt), salty snack foods like potato crisps, crackers, salty spreads like VegemiteTM, MarmiteTM,
savoury biscuits, prepared soups and salted foods such as liquid stock or stock cubes.
Table 18 Examples of higher and lower salt, five food group choices
Food group
Most cheese
46
Discretionary choices
Particularly limit intake of drinks with added sugars including sweetened soft drinks and cordials, energy drinks,
sports drinks, vitamin waters and fruit drinks.
Limit those foods which contain added sugar including confectionary (lollies), syrups and sweetened sauces
and dressings, jam, cakes, biscuits, sweet muffins, doughnuts, slices, puddings, sweet pastries, pies and
crumbles, ice-cream, chocolate and muesli bars.
Discretionary choices
Limit discretionary choices as these tend to be low in fibre and may take the place of some of the serves
from the high fibre food groups.
Insoluble fibre
Foods high in insoluble fibre include wholegrain breads and cereals, fruit, vegetables (especially the skins),
legumes/beans, and nuts and seeds. Vegetables and fruits have the added advantage of being low in kilojoules.
47
Chapter 8
Insoluble fibre is particularly good for the digestive system. It is bulky and absorbs water so it is filling for few
kilojoules, keeps stools soft and bulky and bowels regular. It also helps prevent some bowel problems such as
diverticular disease, haemorrhoids and constipation. Plant foods high in dietary fibre are also associated with a
reduced risk of bowel cancer.
Soluble fibre
Soluble fibre works differently. It still contributes to satiety but can also have favourable effects on blood
cholesterol and blood glucose levels. Foods high in soluble fibre include fruits, vegetables, legumes, barley
and oats.
Resistant starch
When resistant starch travels undigested to the large intestine it is processed by good bacteria and the
by-products help keep the bowel lining healthy. Foods rich in resistant starch include under-ripe bananas,
cooked potato that has been cooled, legumes such as chickpeas and lentils, wholegrain products such as
rye bread and pasta cooked to the al dente stage.
Food Labels
Read ingredient lists and nutrition information panels to compare the nutritional content of packaged foods.
This information can be used to choose between seemingly similar foods, such as different types of breakfast
cereals, crispbread, canned fish, canned vegetables, yoghurts, and pre-prepared meals such as lasagne or pizza.
All packaged foods (with some minor exceptions) must display a nutrition information panel. This will state
servings per pack and serving size and can be used to compare between different brands or types of similar
food choices. Check whether the serving size corresponds with what you are likely to eat. Some labels use
unrealistic serving sizes.
A food label must show a list of ingredients present (except water). They are listed in descending order of their
proportion by weight in the food. If water is added, the label should state water added.
Added substances are also listed as ingredients of a food and are identified by a class name or a chemical
name or a code number. Food additives include colours, flavours, antioxidants, preservatives, and emulsifiers.
The resource on the following page can be used to explain the different components of food labels.
48
49
Chapter 8
0.1g
Saturated
Sodium
65mg
6.4g
215mg
21.2g
11.8g
62.9g
0.3g
1.2g
9.3g
Ingredients
Fibre
3.5g
Sugars
18.9g
Total
Carbohydrate
0.4g
2.8g
1441kJ
432kJ
Total
Fat
Protein
Energy
Per 100g
Per serve
Fibre
Saturated Fat
Total Fat
Nutrition Information
Sodium (Salt)
Sugars
Energy
If comparing nutrients in similar food products use the per 100g column.
If calculating how much of a nutrient, or how many kilojoules you will actually
eat, use the per serve column. But check whether your portion size is the
same as the serve size.
Dont rely on health claims on labels as your guide. Instead learn a few simple label reading tips to choose healthy
foods and drinks, for yourself. You can also use the label to help you lose weight by limiting foods that are high in
energy per serve.
50
APPENDIX 1
Table 19 Sample daily meal plan for a man aged 1950yrs of average height, healthy weight and light activity
Food
Weight/portion size
2 slices toast
2 teaspoon margarine
2 grain serves
10g unsaturated spread (1 serve)
Baked beans
1 vegetable serve
Tomato
1 medium tomato
1 vegetable serve
1 cup (250ml)
1 milk/yoghurt/cheese serve
Apple
1 medium
1 fruit serve
milk/yoghurt/cheese serve
2 slices bread
65g roast beef
20g cheese
2 teaspoon margarine
1 cup mixed salad vegetables
2 grain serves
1 meat and/or alternatives serve
milk/yoghurt/cheese serve
10g unsaturated spread (1 serve)
1 vegetable serve
Unsalted nuts
30g
milk/yoghurt/cheese serve
Boiled rice
2 grain serves
Potato
medium potato
1 vegetable serve
Carrots
cup
1 vegetable serve
Broccoli
cup
1 vegetable serve
1 fruit serve
milk/yoghurt/cheese serve
Breakfast
Morning break
Lunch
Wholegrain sandwich with roast
beef, reduced fat cheese and mixed
salad with polyunsaturated margarine
Afternoon break
Evening meal
Evening snack
Fruit salad and reduced fat yogurt
51
Table 20 Sample daily meal plan for woman aged 1950yrs of average height, healthy weight and light activity
Food
Weight/portion size
60g cereal
1 cup (250ml) reduced fat milk
2 grain serves
1 milk/yoghurt/cheese serve
100g yoghurt
milk/yoghurt/cheese serve
milk/yoghurt/cheese serve
2 slices bread
40g chicken
1 teaspoon margarine
1 cup salad vegetables
2 grain serves
meat and/or alternatives serve
5g unsaturated spread ( serve)
1 vegetable serve
Apple
1 medium
1 fruit serve
Unsalted nuts
30g
milk/yoghurt/cheese serve
2 grain serves
1 meat and/or alternative serve
1 vegetable serve
vegetable serve
2 vegetable serves
14g unsaturated oil (2 serves)
1 fruit serve
milk/yogurt/cheese serve
Breakfast
Morning break
Coffee with milk
Lunch
Afternoon break
Evening meal
Pasta with beef mince and red
kidney beans, tomato and green
salad with olive oil and vinegar
dressing
Evening snack
Plums and reduced fat yoghurt
52
Glossary
Adolescents: For the purposes of these Guidelines, an adolescent is someone aged 1218 years. A marked
increase in the rate of growth and development during adolescence increases the need for most nutrients
including energy, protein, vitamins and minerals.
Body mass: Body mass and body weight are often used interchangeably to describe the weight of a persons body.
Body mass index (BMI): An index calculated by dividing the weight of an individual (in kilograms) by the square
of their height (in metres), BMI is a simple estimate of the body fatness of a human being who does not have
abnormal physical characteristics. The World Health Organization and the US National Institutes of Health have
recommended that an operational definition of overweight be a BMI of at least 25kg/m2 and obesity as a BMI of
at least 30kg/m2.
A large number of anthropometric measurements and indices have been proposed for assessing and monitoring
levels of obesity. Methods used in research studies to measure the percentage of body fat are not practical for
regular clinical and community use.
Body weight: See body mass.
Brassica vegetables: Vegetables from the Brassica or crucifer family, collectively known as cabbages or mustards
and including broccoli, cabbage and brussel sprouts.
Breads: Refers to leavened and unleavened wholemeal, white, mixed-grain, rye and fruit breads, as well as rolls,
bagels, English muffins, crispbreads, crumpets and low fat crackers.
Carbohydrates: Carbohydrates are polyhydroxy aldehydes, ketones, alcohols, acids, their simple derivatives, and
their polymers with linkages of the acetal type. They can be classified according to their degree of polymerisation
and can be divided initially into three principal groupssugars, oligosaccharides and polysaccharides.
Carbohydrates are the least concentrated form of energy providing 17 kilojoules per gram.
Cereals: See grain foods.
Cereal fibre: Cereal fibre refers to dietary fibre obtained from core grain-based foods, including bread, breakfast
cereals, rice and pasta.
Children: For the purposes of these Guidelines, children are defined as toddlers aged 13 years, preschoolers
aged 35 years and primary school age 611 years. It is important for children to receive a nutritious diet that
includes all the nutrients they need to grow and develop normally.
Cholesterol: Cholesterol, chemically a sterol, occurs in all the cell membranes of land animals. Brains and egg
yolks are very rich in cholesterol, oils and fats from plants never contain it. Eating cholesterol does not necessarily
increase cholesterol in human blood plasma because when it is absorbed the liver tends to reduce its own
endogenous cholesterol synthesis. About half the bodys cholesterol is made in the body from acetate.
Complementary foods: Any foodmanufactured or locally preparedthat is suitable as a complement to breast
milk or infant formula when either becomes insufficient to satisfy an infants nutritional requirements.
Complex carbohydrate: See starch.
Core food groups: This was a concept of the previous modelling system and included foods that formed the
basis of a healthy diet, based on or developed with reference to recommended daily intakes (RDIs).
Cruciferous vegetables: See Brassica vegetables.
Dairy food: See milks, yoghurts and cheeses.
Glossary
National Health and Medical Research Council
53
54
Frail elderly people: For the purposes of the Eat for Health Program, frail elderly people are defined as older
persons (usually over the age of 75 years) with a physical or mental disability that may interfere with their ability
to perform activities of daily living independently.
Grain foods: Refers to the entire class of cereal/grain foods, including whole or partially processed cereal grains
(e.g. rice, oats, corn and barley), breads, cereals, rice, pasta, noodles, polenta, couscous, oats, quinoa and barley.
It excludes cereal or grain-based products with a significant amount of added fat and sugar, such as cakes,
pastries, and biscuits.
Infant: For the purposes of these Guidelines, infants are defined as children under the age of 12 months.
Legume/beans: Refers to all forms of edible beans and peas and preparations made from themdried legumes,
legume flour, bean curd, canned legumes, cooked legumes. The better known legumes include butter beans,
haricot (navy) beans, red kidney beans, soybeans, mung beans, lentils, chick peas, snow peas, peanuts and
various other types of fresh green peas and beans. Legumes are usually cooked because this increases their
nutritional value and improves their taste, but are occasionally eaten raw (e.g. snow peas). Legumes are
technically a specialised form of fruit (the pod surrounds the seeds and arises from the base of the flower) but
because the main food material in legumes is generally the seeds rather than the flesh surrounding the seeds,
they are categorised separately.
Limit: Limit is used to emphasise the importance of limiting intake of foods and drinks high in saturated and trans
fats, added salt, added sugars and alcohol, due to evidence that these foods are associated with increased risk of
obesity and/or chronic disease, including cardiovascular disease, type 2 diabetes and/or some cancers.
Low fat food: Foods that claim to be low fat must meet criteria before a manufacturer is allowed to print this
on the food label. A low fat or low in fat product must contain no more than 3g of fat per 100g of food. Aliquid
must contain no more than 1.5g of fat per 100ml of liquid.
Low salt food: For labelling purposes a low salt food is one with a sodium concentration of up to and including
120mg per 100g. The following are the conversion factors for the units used to express the sodium content
of food:
1 mmol = 23ml
1 gram = 43 mmol
One gram of sodium chloride (NaCl) contains 17 mmol, or 391ml, of sodium.
Meat: Refers to all or part of the carcass of any cattle, sheep, goat, buffalo, kangaroo, camel, deer, goat, pig or
rabbit. For the purpose of the Guidelines meat refers to the muscle component only, excluding offal such as liver
and kidney.
Meat alternatives: Refers to other protein-rich foods, such as eggs, fish, shellfish, tofu, legumes, nuts and nut
pastes, and certain seeds, such as sunflower and sesame seeds.
Milks, yoghurts and cheeses: Generally refers to cows milk and the yoghurt and cheese produced from it but
can also include milks, yoghurts and cheeses from goat and sheep milks.
Milk, yoghurt and cheese alternatives: Inclusion in this alternative category is based primarily on calcium
content, although most of the alternatives also provide substantial amounts of protein. Calcium-fortified
grain-based beverages, fish whose bones are eaten (such as sardines), and some nuts (such as almonds),
contain moderate to good amounts of calcium and protein and in this respect can be considered as alternatives.
Monounsaturated fatty acids (MUFAs): In chemical terms, MUFAs contain one unsaturated bond. MUFAs
occur in considerable amounts in olive oil, canola oil and many kinds of nuts.
Mostly: The term mostly is derived from the Food Modelling System, where more than 50% of the food group
was made up of a specific characteristic for example reduced fat varieties. This descriptor ensures that the variety
of foods chosen not only meet nutrient needs but are also within individual energy requirements.
Nutrient Reference Values (NRVs): Amounts of nutrients required on an average daily basis for adequate
physiological function and prevention of deficiency disease (EAR, AI or RDI) or chronic disease prevention
(acceptable macronutrient distribution range [AMDR] or suggested dietary target [SDT]). Where possible,
an upper level of intake (UL) was also set to specify the highest average daily nutrient intake likely to pose
no adverse health effects to almost all individuals in the general population.
Glossary
National Health and Medical Research Council
55
Nutritious foods: Refers to foods that make a substantial contribution towards providing a range of nutrients,
have an appropriate nutrient density, and are compatible with the overall aims of these Guidelines.
Nuts and seeds: A nut is a simple dry fruit with one or two seeds in which the ovary wall becomes very hard
(stony or woody) at maturity, and where the seed remains attached or fused with the ovary wall. Most nuts are
indehiscent (not opening at maturity). Any large, oily kernel found within a shell and used in food may be regarded
as a nut. Examples include almonds, pecans, walnuts, brazil nuts, cashew nuts, chestnuts, hazelnuts, macadamia
nuts, pine nuts and pistachio nuts.
The term nut is applied to many seeds that are not botanically true nuts. These may include cape seed, caraway,
chia, flaxseed, linseed, passionfruit, poppy seed, pepita or pumpkin seed, sesame seed and sunflower seed.
Older adults: For the purposes of these Guidelines, older adults are defined as healthy people aged 65 years and
over, not including frail elderly people.
Omega-3 long chain polyunsaturated fatty acids (LCPUFAs): Omega-3 LCPUFAs have the first double bond in
the n-3 position. The best known are those in fatty fish, their names abbreviated to EPA (20:5 eicosapentaenoic
acid) and DHA (22:6 docosahexaenoic acid). Another omega-3 LCPUFA, ALA (18:3 alpha-linolenic acid), occurs
in considerable amounts in canola and flaxseed oils and in walnuts. Omega-3 LCPUFAs are suggested to be
protective in cardiovascular health.
Pasta and noodles: Includes a wide range of Italian and Asian products based on sheets of dough made from
floursusually wheat or rice flourand water, sometimes with egg added. Examples are plain spaghetti, lasagne,
fettuccine, udon and Hokkien noodles, rice paper and wonton wrappers. The term excludes some instant noodles
and flavoured pasta mixes with significant amounts of added fat and salt.
Physical activity: Any structured or incidental body movement (light, moderate or vigorous) that causes the
muscles to work and uses more energy than the person would use if resting.
Physical inactivity: Physical inactivity (or sedentary behaviour) is defined as a state in which body movement is
minimal, such as sitting time while watching television, reading, working at a computer, talking on the telephone,
driving a car, or meditating.
Phytochemicals: Substances found in plant materials which may confer some health benefits and which include
a number of chemical categories such as carotenoids, flavonoids and isoflavonoids, polyphenols, isothiocyanates,
indoles, sulphoraphane, monoterpenes, xanthin, and non-digestible oligosaccharides.
Plenty: This term is used judiciously to encourage increased consumption of a variety of vegetables (particularly
non-starchy varieties).
Polyunsaturated fatty acids (PUFAs): PUFAs contain two or more (poly) double (unsaturated) bonds. Foods with
a high PUFA content are liquid at room temperature that is, they tend to be oils. The most common PUFA is
linoleic acid (18:2) whose first double bond is in the n-6 position. It occurs in seed oils including sunflower oil,
safflower oil and corn oil. Smaller amounts of PUFAs with the first double bond in the n-3 position also occur in
the diet. The best known are those in fatty fish, their names abbreviated to EPA (20:5 eicosapentaenoic) and DHA
(22:6 docosahexaenoic). Another omega-3 PUFA, ALA (18:3 alpha-linolenic), occurs in considerable amounts in
canola and flaxseed oils and in walnuts.
Poultry: Refers to chicken, duck, turkey and all other avian foods except eggs.
Quinoa: See grain foods.
Red meat: The muscle meat from cattle, sheep, pig, goat and kangaroo. Note that although pork is not considered
red meat for marketing purposes in Australia, it is classified as red meat in the international literature, and has
been treated as red meat for the purpose of these Guidelines.
Reduced fat products: For a food to be labelled reduced fat, it must contain at least 25% less fat than is present
in the same quantity of the reference food.
Refined grain (cereal) foods: Refers to highly processed grain (cereal) foods where the outer layer of the grain
is lost during processing. These also include cereal or grain-based products with a significant amount of added fat
and sugar, such as cakes, pastries, and biscuits.
56
Regularly: The term regularly is used in discussions on weight management and growth. In this content, taking
measurements such as weight or height every month provide a fair indication of change. Measurements taken
more frequently than this are often not a true picture of your weight and/or growth.
Salt: Dietary salt is an inorganic compound consisting of sodium and chloride ions. It is found naturally in many
foods, but it is also added to many foods because of its preservative and flavouring characteristics. Research has
shown that both the sodium and the chloride can be detrimental to health when consumed in excess. About 90%
of all the sodium added to food is sodium chloride, so dietary intake of sodium approximates intake of sodium
chloride for practical purposes. Sodium in the diet of Australian adults comes mostly from processed foods,
although sodium added in cooking, at the table, in medications and naturally present in foods can contribute to
the total dietary intake.
Australian adults are recommended to limit their intake of sodium to less than 2,300mg per day. This is equivalent
to about 6g of salt, or one and a half teaspoons.
Saturated fatty acids (SFAs): In chemical terms, SFAs contain no double bondthat is, they are fully saturated
with hydrogen. Foods that predominantly comprise SFAs are usually solid at room temperature (e.g. butter, fat
on meat). SFAs are the main type of fatty acid in milk, cream, butter and cheese, in some meats (most of the
land animal fats), and can also be found in considerable amounts in some oils such as in palm and coconut oil.
When the SFAs palmitic (16:0), myristic (14:0) and lauric (12:0) predominate in the diet they tend to raise plasma
cholesterol.
Seafood: Refers to seafood (including fish) that is safe for human consumption and is produced or traded
commercially in Australia, including seafood exports and imports.
Simple carbohydrate: See sugars.
Sodium: See salt.
Solid foods: All foods other than liquidsincludes semi-solid/pureed foods, finger foods and family foods.
Standard drink: A standard drink contains 10 grams of alcoholequivalent to 12.5ml of alcohol.
Starch: FSANZ defines starch as a complex carbohydrate (polysaccharide) containing a mixture of two molecules:
amylose and amylopectin. Starch is determined chromatographically after enzymatic treatment of a de-sugared
extract of the food.
Sugars: Conventionally used to describe monosaccharides and disaccharides such as sucrose, glucose and
fructose, which can be found naturally in foods or can be added in processing. Sugars is the term used in the
analysis of the 1995 National Nutrition Survey. Sugar, by contrast, is commonly used to describe purified sucrose,
as are the terms refined sugar and added sugar. Added sugars may also include other sugars such as glucose,
fructose and corn syrup.
Tofu: Tofu is made from soybeans, water and a coagulant, or curdling agent. Tofu is a protein-rich food and in
these Guidelines it is classified as a meat alternative.
Total Diet: Progression from Foundation Diets to Total Diets can occur when total energy needs are greater than
the energy provided by a Foundation Diet for a particular age and sex group. General principles were determined
to ensure that diets remained within acceptable limits for percentage of energy from fat and the various fat
components, protein and carbohydrate (AMDRs), the ULs and SDTs for chronic disease prevention. The principles
allow free addition of vegetables, including legumes, fruits, nuts and seeds, and cereal foods. The principles also
encourage a variety of choice of additional foods while defining the choices allowed in the modelling for the meat,
milk, yoghurt and cheese products and unsaturated margarines and oils categories. Discretionary choices can
be included but they do not need to be included in the diet, and Total Diets without inclusion of any discretionary
choices were also modelled for all age and sex groups.
Unsaturated fatty acid: See monounsaturated fatty acids and polyunsaturated fatty acids.
Vegetables: Vegetable means the edible portion of a plant or constituents of the edible portion that are present
in the typical proportion of the whole vegetable (with or without the peel or water). Examples include: leafy
green vegetables (spinach, lettuce, silverbeet and bok choy), members of the crucifer or Brassica family (broccoli,
cabbage, and brussel sprouts), starchy root and tuber vegetables (yams and potatoes), and edible plant stems
(celery and asparagus), gourd vegetables (pumpkin, squash and cucumber), Allium vegetables (onions, garlic and
shallots), and sweet corn.
Glossary
National Health and Medical Research Council
57
Wholegrain: This term applies to products which uses every part of the grain including the outer layers, bran and
germ even if these parts are separated during processing and regardless of whether the grain is in one piece or
milled into smaller pieces.
The term wholegrain may apply to whole and intact grains as found in some bread and crisp breads, puffed or
flaked grains in some breakfast cereals, coarsely milled or kibbled wheat found in breads such as pumpernickel
and ground grains such whole wheat flour used to make wholemeal bread.
Whole foods: This refers to foods themselves for example fruit, vegetables, bread, pasta, lean meat, milk,
yoghurt and not the food component for example calcium, iron, protein.
58
References
1. R
ayner M, Scarborough P. The burden of food related ill health in the UK. J Epidemiol Community Health
2005;59(12):10547.
2. N
ational Public Health Partnership. Eat well Australia: an agenda for action for public health nutrition,
20002010. Canberra: National Public Health Partnership; 2001.
3. N
ational Preventative Health Taskforce. Australia: the healthiest country by 2020 National Preventative
Health Strategy the roadmap for action. Canberra: Commonwealth of Australia; 2009.
4. Lee AJ, Bailey AP, Yarmirr D, ODea K, Mathews JD. Survival tucker: Improved diet and health indicators in
an Aboriginal community. Aust J Public Health 1994;18(3):27785.
5. Crowley S, Antioch K, Carter R, Waters AM, Conway L, Mathers C. The cost of diet-related disease in Australia:
a discussion paper. Canberra: Australian Institute of Health and Welfare, 1992.
6. Access Economics. The growing cost of obesity in 2008: three years on. Canberra: Diabetes Australia,
Access Economics, 2008.
7. Australian Institute of Health and Welfare. Premature mortality from chronic disease. AIHW Bulletin no. 84.
Cat. no. AUS 133. Canberra: Australian Institute of Health and Welfare, 2010.
8. National Health and Medical Research Council. Infant Feeding Guidelines. Canberra: Commonwealth of
Australia; 2012.
9. National Health and Medical Research Council. Infant Feeding Guidelines Literature Review. Canberra:
Commonwealth of Australia; 2012.
10. National Health and Medical Research Council. Australian Dietary Guidelines. Canberra: Commonwealth of
Australia; 2013.
11. National Health and Medical Research Council. A review of the evidence to address targeted questions to
inform the revision of the Australian dietary guidelines. Canberra: Commonwealth of Australia; 2011.
12. National Health and Medical Research Council. A modelling system to inform the revision of the Australian
Guide to Healthy Eating. Canberra: Commonwealth of Australia; 2011.
13. National Health and Medical Research Council. The core food groups: the scientific basis for developing
nutrition education tools. Canberra: Commonwealth of Australia, 1995.
14. National Health and Medical Research Council, Australian Government Department of Health and Ageing,
New Zealand Ministry of Health. Nutrient reference values for Australia and New Zealand including
recommended dietary intakes. Canberra: Commonwealth of Australia; 2006.
15. National Health and Medical Research Council. Australian Drinking Water Guidelines 6. Canberra; 2011.
16. Rangan AM, Randall D, Hector DJ, Gill TP, Webb KL. Consumption of extra foods by Australian children:
types, quantities and contribution to energy and nutrient intakes. Eur J Clin Nutr 2008;62(3):35664.
17. Rangan AM, Schindeler S, Hector DJ, Gill TP, Webb KL. Consumption of extra foods by Australian adults:
types, quantities and contribution to energy and nutrient intake. Eur J Clin Nutr 2009;63(Oct 29):865-71.
18. National Health and Medical Research Council. Australian guidelines to reduce health risks from drinking
alcohol. Canberra: Commonwealth of Australia; 2009.
19. National Health and Medical Research Council. Clinical practice guidelines for the management of overweight
and obesity in adults, adolescents and children. Melbourne: Commonwealth of Australia; 2013.
References
National Health and Medical Research Council
59