Draft Australian Dietary Guidelines (PDF, 3MB) - Eat For Health

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Suggested activities include:• moderate activities like brisk walking, bike riding with friends skateboarding anddancing, walking the dog, replacing short car trips with a walk or bike ride• vigorous activities such as football, netball, soccer, running, swimming laps ortraining for sport• trying to be active in as many ways as possible – variety is important in providing arange of fun experiences and challenges and provides an opportunity to learn newskills.A4.4 Physical activity guidelines for Australian adultsThe Physical Activity Guidelines for Australian Adults [850] make the followingrecommendations.• Think of movement as an opportunity, not an inconvenience.• Be active every day in as many ways as possible.• Put together at least 30 minutes of moderate-intensity physical activity on most,preferably all, days.• If possible, also enjoy some regular vigorous exercise for extra health and fitness.Moderate-intensity activity will cause a slight, but noticeable, increase in your breathing andheart rate. A good example of moderate-intensity activity is brisk walking, that is at a pacewhere you are able to comfortably talk but not sing. Other examples include mowing thelawn, digging in the garden, or medium paced swimming or cycling. The guidelines notethat accumulated short bouts of moderate-intensity activity of around 10–15 minuteswithout stopping is just as effective as continuous activity of at least 30 minutes per day onmost days of the week, which is the minimum level of activity required for preventing orimproving specific health indicators such as hypertension, heart disease and diabetes inadults [967]. However, this level of activity appears to be insufficient for preventing weightgain or weight loss or weight regain in most people [820, 968].A4.5 Physical activity recommendations for older AustraliansThe Physical Activity Recommendations for Older Australians [850] indicate that it is nevertoo late to become physically active and to feel the associated benefits. Most physicalactivities can be adjusted to accommodate older people with a range of abilities and healthproblems, including those living in residential care facilities.There are five physical activity recommendations for older Australians.• Older people should do some form of physical activity, no matter what their age,weight, health problems or abilities.• Older people should be active every day in as many ways as possible, doing a rangeof physical activities that incorporate fitness, strength, balance and flexibility.DRAFT Australian Dietary Guidelines- December 2011 171
• Older people should accumulate at least 30 minutes of moderate-intensity physicalactivity on most - preferably all - days.• Older people who have stopped physical activity, or who are starting a new physicalactivity, should start at a level that is easily manageable and gradually build up therecommended amount, type and frequency of activity.• Older people who have enjoyed a lifetime of vigorous physical activity should carryon doing so in a manner suited to their capability into later life, providedrecommended safety procedures and guidelines are adhered to.DRAFT Australian Dietary Guidelines- December 2011 172
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Australian Dietary GuidelinesAustra
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2.4.4 Practical considerations: Lea
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1. Introduction1.1 Why the Guidelin
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income, education, cultural influen
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The Food Modelling Report - transla
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Potential mechanisms through which
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adolescence predict diet quality an
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Figure 1.2: Australian Guide to Hea
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Executive SummaryDietary patterns w
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Consuming a wide variety of foods m
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varieties within each food group, f
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2.1.4.6 People in lower socioeconom
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vegetable intake and cancer has foc
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Endometrial, Ovarian and pancreatic
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2.2.3.2 CancerColorectal cancer: Ev
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2.2.4.2 CancerAlimentary tract canc
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2.2.5.2 Cancer mechanismsThere is n
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Table 2.1: Recommended number of se
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increasing appetites. Unless prescr
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2.3.2.1 Cardiovascular disease, typ
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Table 2.3: Recommended number of se
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2.4 Lean meat and poultry, fish, eg
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interpret because of widely varying
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2.4.2.3.1 Fish: Cardiovascular dise
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Smoked, salted and chemically prese
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Depending on age and sex, health be
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2.4.4.6 VegetariansFor several nutr
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Evidence StatementConsumption of mo
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2.5.3 How drinking milk and eating
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2.5.4.1 Pregnant and breastfeeding
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the recent review [14]. Many common
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2.6.2.3 Other conditionsDental cari
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Where to nextBoth the quality and q
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Executive summaryThis Guideline emp
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3.1.2 The evidence for ‘limiting
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In the longer term, the review cond
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The P:M:S ratio is a useful tool in
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3.2.2 The evidence for ‘limiting
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3.2.3 How limiting intake of foods
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3.2.4.4 Older peopleTaste perceptio
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No large studies have measured the
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Excess weight: Many foods containin
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etter health outcomes than those wh
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Evidence StatementConsumption of al
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Dementia: The evidence suggests an
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Drinking coffee, having a cold show
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In the absence of any research to q
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Executive summaryHealthy weight is
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prevalence of obesity alone is high
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Compared to having a BMI between 18
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Kilojoules4.1.3.2 Energy intake and
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4.1.3.4 Energy intake from specific
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4.1.4.2 Benefits of physical activi
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4.2.1 Primary preventionDiet and ph
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and consistent evidence that dietar
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4.2.2 Secondary preventionBehaviour
Page 122 and 123: Table 4.4 A stepped model for the m
Page 124 and 125: Taller or larger and more active ad
Page 126 and 127: Table 4.5 2010 Institute of Medicin
Page 128 and 129: For older, taller or more active ch
Page 130 and 131: Most older people will benefit from
Page 132 and 133: 5. Encourage and support breastfeed
Page 134 and 135: 5.1 Setting the sceneThe World Heal
Page 136 and 137: Evidence StatementExclusive breastf
Page 138 and 139: Table 5.1 Factors associated with d
Page 140 and 141: 5.2.4 Other benefitsSudden Infant D
Page 142 and 143: 5.3.1.3 Mothers in the workplaceEvi
Page 144 and 145: 5.3.1.3 Community supportThe succes
Page 146 and 147: Executive summaryMore than five mil
Page 148 and 149: [929]. Fresh fruit and vegetables c
Page 150 and 151: contamination (see above) avoided.
Page 152 and 153: 1989 - 1995 Composition of Foods, A
Page 154 and 155: 2001 Eat Well Australia: An Agenda
Page 156 and 157: 2011 A Review of the Evidence to Ad
Page 158 and 159: • Professor Dorothy Mackerras•
Page 160 and 161: • Level III-2 - A comparative stu
Page 162 and 163: food options to meet additional ene
Page 164 and 165: Appendix 3. Assessing growth andhea
Page 166 and 167: Table A3.1 International BMI cut-of
Page 168 and 169: A3.1.6 Z-scores and percentiles: Co
Page 170 and 171: Appendix 4. Physical activity guide
Page 174 and 175: Appendix 5. Studies examining thehe
Page 176 and 177: that further specific studies are r
Page 178 and 179: Table A6.2 Energy and alcohol conte
Page 180 and 181: The economic, social and cultural f
Page 182 and 183: A diet consistent with the Guidelin
Page 184 and 185: In other more recent studies, highe
Page 186 and 187: A7.4 Aboriginal and Torres Strait I
Page 188 and 189: A7.4.3.2. Aboriginal people living
Page 190 and 191: Mortality rates for people born ove
Page 192 and 193: Appendix 8: GlossaryAdequate Intake
Page 194 and 195: CarbohydratesCarbohydrates are poly
Page 196 and 197: Exclusive breastfeedingMeans an inf
Page 198 and 199: Legume/BeansRefers to all forms of
Page 200 and 201: Older adultsFor the purposes of the
Page 202 and 203: Reduced fat productsFor a food to b
Page 204 and 205: celery and asparagus), gourd vegeta
Page 206 and 207: Evidence StatementGradeFruitConsump
Page 208 and 209: Table A9.2: Evidence statements (Gr
Page 210 and 211: References1. Rayner, M. and P. Scar
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162. Kreimer, A.R., et al., Diet an
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189. Ward, H.A., et al., Breast, co
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216. Paolini, M., et al., Beta-caro
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830. Callaway, L.K., et al., The pr
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1049. Altman, J., Hunter-gatherers
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