THE AUSTRALIAN DIETARY

GUIDELINES (2013)

Core Topic 2: Health, Diet and Lifestyle

Introduction to Australian Dietary Guidelines

‘The Guidelines have information about the types and amounts of foods and dietary patterns that aim to: promote health and wellbeing; reduce the risk of diet-related conditions, such as high

cholesterol, high blood pressure and obesity; and reduce the risk of chronic diseases such as type 2 diabetes,

cardiovascular disease and some types of cancers.’ (Australian Government 2013)

Used by health professionals, policy makers, educators, food manufacturers, food retailers and researchers to find ways to help Australians eat healthy diets.

Apply to all Australians, except for those requiring specific dietary advice for a medical condition and the elderly.

Introduction To Australian Dietary Guidelines

Dietary guidelines have been developed since 1982 (HEIA 2008).

The guidelines highlight the groups of foods and lifestyle patterns that promote good nutrition and health.

No guideline is more important than another. Each guideline deals with an issue key to optimal health.

Regularly updated to reflect current knowledge and research. Last updated in 2003; current guidelines were updated and released in 2013.

Introduction to Dietary Guidelines

There are three sets of dietary guidelines: Dietary guidelines for Australian Adults Dietary guidelines for children and adolescents in

Australia Dietary guidelines for older Australians (rescinded)

Similarities across each set of guidelinesThe different nutritional needs required at

different stages of life are reflected within the guidelines.

‘Currently, diet is arguably the most important modifiable behavioural risk factor that can be used to significantly improve health and wellbeing. Focusing on and improving the diet of all Australians is therefore crucial as chronic diseases, including cardiovascular disease, cancer and diabetes, continue to be one of the leading causes of death in Australia and the national incidence of obesity continues to rise.’ (accrediting

Dietary Guidelines for Adults1. To achieve and maintain a healthy weight, be physically active and

choose amounts of nutritious food and drink to meet your energy needs. • Children and adolescents should eat sufficient nutritious foods to grow and

develop normally. They should be physically active each day. • Older people should eat nutritious foods and keep physically active to help

maintain muscle strength and healthy weight. 2. Enjoy a wide variety of nutritious foods from the 5 food groups

• Plenty of vegetables and legumes/beans• Fruit • Grain (cereals) foods mostly wholegrain and/or high cereal fibre varieties such

as breads, cereals, couscous, oats, quinoa and barley. • Lean meats and poultry, fish, eggs, tofu and seeds and legumes/beans.• Milk, yoghurt, cheese or alternatives, mostly reduced fats. • Drink plenty of water

3. Limit intake of foods containing saturated fat, added salt, added sugars and alcohol. • Limit intake of foods high in saturated fats. Replace high fat foods containing

saturated fats with mainly polyunsaturated and monounsaturated fats. • Limit intake of foods and drinks containing added salt - Do not add salt to

foods in cooking. • Limit intake of foods and drinks containing added sugars. • If you choose to drink alcohol, limit intake. For women who are pregnant,

planning a pregnancy or breastfeeding, not drinking alcohol is the best option.

4. Encourage and support breastfeeding5. Care for your food: prepare and store it safely

Dietary Guidelines for Older Australians

1. Enjoy a wide variety of Nutritious foods

2. Keep active to maintain muscle strength and a healthy body weight

3. Eat at least three meals a day4. Care for your food: Prepare and store

it correctly5. Eat plenty of vegetables (include

legumes) and fruit6. Eat plenty of cereals, breads and

pastas7. Eat a diet low in saturated fat8. Drink adequate amounts of

water/and or other fluids9. If you drink alcohol, limit your

intake10. Choose foods low in salt and use

salt sparingly 11. Include foods high in calcium12. Use added sugars in moderation

Rescinded by NHMRC in 2004

What is a serve? (Source: NHMRC 2003)

Cereals, breads1 serve equal one of the following:• 2 slices bread• 1 medium bread roll• 1 cup cooked rice, pasta, noodles• 1 cup porridge• 1 cup breakfast cereal flakes• ½ cup muesli

Milk, Yoghurt, Cheese & Alternatives1 serve equals one of the following: • 250ml (1 cup) milk• 1//2 cup evaporated milk •40g (2 slices) cheese•250ml (1 cup) custard•200g (1 small carton) of yoghurt Alternatively you can try:• 1 cup calcium fortified soy milk, 1 cup almonds , ½ cup pink salmon with bones

Vegetables & Legumes1 serve equals one of the following: Starchy Vegetables• 1 medium potato or yam, ½ sweet potato, 1 medium parsnipDark green leafy vegetables• ½ cup cabbage, spinach, silvertbeet, broccoli, cauliflowerLegumes and other vegetables• 1 cup lettuce or salad vegetables•½ cup broad beans, lentils, peas, green beans, zucchini,

Meat, Fish, Poultry & Alternatives1 serve equals one of the following:• 65-100g cooked meat or chicken e.g. ½ cup of mince, 2 small chops or 2 slices of roast meat•80-120g cooked fish filletAlternatively you can try:•2 small eggs, •½ cup cooked (dried) beans, lentils, chick peas, split peas or canned beans•½ cup peanuts or almonds

Fruit1 serve equals one of the following:• 1 piece medium sized fruit e.g. apple, orange• 2 pieces smaller fruit e.g. apricot, kiwi fruit•1 cup diced pieces or canned fruit•½ cup fruit juice•¼ medium melon e.g. rockmelon•Dried fruit e.g. 4 dried apricots•1 ½ tb sultanas• Approx 20 grapes •Approx 8 strawberries

ExtrasThese are foods we can include occasionally:• 1 medium piece of cake or 1 bun •½ chocolate bar•60g jam or honey (1tb)•30g potato chips•Slice of pizza = 2 extras•1 can soft drink or 2 glasses cordial•2 scoops ice cream•1 meat pie or pasty = 3 extras

Food Selection Guides

‘Food Selection Guides are educational tools designed to provide practical assistance for people to select the types, and sometimes the quantities, of various foods that are needed for the best possible health.’ (HEIA 2008)

‘…an educational and promotional tool, which converts scientific knowledge of food composition and nutritional requirements for health into a practical guide for food selection.’ (Magee & Oliver 2010)

The Australian Guide to Healthy Eating (1998)

The Australian Guide to Healthy Eating is the Commonwealth’s current tool to guide healthy eating

The Core Food Groups (1995) informed the development of the current guide.

The Guide encourages the consumption of a variety of foods from each of the five groups in portions consistent with the Dietary Guidelines.

Designed to clarify and build on other tools, not to replace other available foods guides.

OLD (2003) Vs NEW (2013) Guidelines

The Australian Guide to Healthy Eating (1998)

More than 80% of what weeat should come from the three plant food groups.

The remaining 20% of food is represented by animal foods.

Extra foods portrayed as those that may be eaten sometimes or small amounts.

Oils and margarines are separated from extra foods.

Drink plenty of water

• Greater focus on foods and serving sizes

• Separated the ‘good’ and ‘bad’ fats

• Greater emphasis on foods with added salt and sugar

• Changed the name of the ‘extra foods’ group to ’discretionary choices’

• Placed highly processed meats and sausages in ‘discretionary choices’ rather than grouping them with healthier protein foods like lean meats and poultry, fish, eggs, tofu, nuts and seeds, and legumes/beans