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

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Australian Dietary Guidelines SummaryTips to eat less saltLimit intake of foods high in salt including processed meats like bacon, ham,corned beef, devon and fritz, high salt breakfast cereals (choose those withless than 120mg sodium/100g), crispbreads, cheese and foods such as fishor vegetables canned with added salt or in brine (salted water).Read food labels to choose lower sodium options among similar foods.Nutrition information panels tell us how much sodium is in packaged foods.For more information about reading food labels go to www.eatforhealth.gov.au.Choose packaged foods with labels stating they contain ‘no added salt’or are low or reduced in salt/sodium. Ingredient lists can also help identifyif sodium or salt is added.Instead of adding salt to food during cooking or at the table, use pepper,fresh or dried herbs or spices, or lemon or garlic.Remember, a food may be high in salt even if it doesn’t taste salty.Train your tastebuds to enjoy less salty food. Cut down on added salt gradually.For more ideas on how to eat less salt go to:www.eatforhealth.gov.auAlcoholAlcohol is a food as well as a drug and is high in energy (kilojoules). Some studies showthat small amounts of alcohol may help reduce heart disease and risk of dementia. But, theNHMRC Australian guidelines to reduce health risks from drinking alcohol (2009) note thatany potential cardiovascular benefit can also be gained by other means such as modifyingthe diet or exercise. Even small amounts of alcohol can be associated with increased risk ofsome cancers.Alcoholic drinks such as beer, wines, spirits and fortified wines increase the kilojoule contentof the diet. Sugar-sweetened alcoholic drinks add a further risk for excessive weight gain.If you choose to drink alcohol, limit intake. It is recommended that healthy men and womendrink no more than two standard drinks on any one day, and no more than four standarddrinks on a single occasion. Not drinking alcohol is the safest option for women who arepregnant or planning a pregnancy, or breastfeeding.Children under 15 years of age are at the greatest risk of harm from drinking alcohol andshould not drink. For young people aged 15–17 years, the safest option is to delay theinitiation of drinking for as long as possible.For further information see NHMRC Australian guidelines to reducehealth risks from drinking alcohol (2009) or go to:www.eatforhealth.gov.auLIMIT INTAKE OF FOODS CONTAINING SATURATED FATS, ADDED SALT, ADDED SUGARS AND ALCOHOL33
guideline 3What is a serve of discretionary choices?A serve of Discretionary choices provides about 500-600 kilojoule:2 scoops (75g) ice-cream2 slices (50-60g) processed meats, salami or mettwurst1½ thick or 2 thin (50-70g)regular sausages½ snack-size packet (30g) salty crackers or crisps2-3 (35g) sweet plain biscuits1 (40g) doughnut1 slice (40g) plain cake/small cake-type muffin5-6 (40g) sugar confectionary/small lollies1 tblsp (60g) jam or honey½ bar (25g)chocolate2 tblsp (40g) cream1 tblsp (20g) butter1 can (375ml) soft drink (sugar-sweetened)¼ pie or pastie (60g)commercial meat pie or pastie (individual size)12 (60g) fried hot chips200ml60ml600ml400mlwine (2 standard drinks; but note this isoften 1 glass for many Australian wines)spirits (2 standard drinks)light beer (1½ standard drinks)standard beer (1½ standard drinks)34
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

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