Australian Dietary Guidelines - Summary - National Health and ...

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Australian Dietary Guidelines SummaryAlternatives to animal foods include nuts, seeds, legumes, beans and tofu. For all Australians,these foods increase dietary variety and can provide a valuable, affordable source of proteinand other nutrients found in meats. These foods are also particularly important for those whofollow vegetarian or vegan dietary patterns.Australians following a vegetarian diet can still meet nutrient requirements if energy needsare met and the appropriate number and variety of serves from the Five Food Groupsare eaten throughout the day. For those eating a vegan diet, supplementation of B 12 isrecommended. For further information seek the advice of an Accredited Practising Dietitian.How much lean meat and poultry, fish, eggs, nuts and seeds,and legumes/beans should we eat?The Guidelines recommend that you eat 1–3 serves of these foods each day, dependingon age. During pregnancy, 3½ serves a day are recommended. See the next page forexamples of how much is a serve.Looking at the individual types of food consumed over a week, a maximum of 455g oflean, cooked, red meat per week is recommended.Many adults eat meat, poultry or fish in larger portion sizes than the standard serve sizesoutlined on the next page. This is not a problem if you compensate for a large serving byconsuming the food less often. For example, instead of having 100g cooked weight of fishtwice per week you could have 200g cooked weight once per week; or instead of having65g of red meat every day, you could have twice as much on every second day.Some population groups such as children and young women may need to increase theirintake of lean red meat, but most Australian men eat more red meat than is recommendedand would benefit from reducing their intake.For older children and adult Australians who eat foods from animal sources, around 2 servesof fish per week is recommended. For children less than 8 years of age, up to around 1–1½serves per week is recommended.Whole nuts and seeds are not recommended for children aged 3 years or under because ofpotential choking problems – nut butters or nut pastes can be used instead.For more information go to:www.eatforhealth.gov.auENJOY A WIDE VARIETY OF NUTRITIOUS FOODS FROM THESE FIVE GROUPS EVERY DAY21
guideline 2Minimum recommended number of serves of lean meats and poultry, fish, eggs,tofu, nuts and seeds, and legumes/beans per dayServes per dayMen/Women 19-50 years 51-70 years 70+ yearsMen 3 2½ 2½Women 2½ 2 2Pregnant women 3½ - -Breastfeeding women 2½ - -Serves per dayBoys/Girls 2-3 years 4-8 years 9-11 years 12-13 years 14-18 yearsBoys 1 1½ 2½ 2½ 2½Girls 1 1½ 2½ 2½ 2½How much is a serve of lean meat and poultry, fish,eggs, nuts and seeds, and legumes/beans*?A standard serve is (500–600kJ):65g cooked lean red meats such as beef, lamb, veal, pork,goat or kangaroo (about 90-100g raw)80g cooked lean poultry such as chicken or turkey (100g raw)100g cooked fish fillet (about 115g raw) or one small can of fish2 large (120g) eggs1 cup (150g) cooked or canned legumes/beans such as lentils,chick peas or split peas170g tofu30g nuts, seeds, peanut or almond butter or tahini orother nut or seed paste65g80g100g2large1cup*Choose those with no added salt22
Page 1 and 2: EAT FOR HEALTHAustralianDietaryGuid
Page 3 and 4: © Commonwealth of Australia 2013Pa
Page 6 and 7: Australian Dietary Guidelines Summa
Page 11 and 12: guideline 1QUIZ: are you eating for
Page 13 and 14: guideline 1AIM FOR A HEALTHY WEIGHT
Page 15 and 16: guideline 1a.Tips for a healthy wei
Page 17 and 18: guideline 2GUIDELINE 2: enjoy a wid
Page 19 and 20: guideline 2Tuck into vegetables and
Page 21 and 22: guideline 2What is a serve of veget
Page 52 and 53: Notes
Page 54: www.nhmrc.gov.auwww.eatforhealth.go

Australian Dietary Guidelines - Summary - National Health and ...

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