Wellness Wire

Swisse
May 16, 2016

It’s a common story: a few skipped breakfasts, rushed lunches or takeaway dinners and, hey presto, meeting your recommended daily food guidelines for all those wonderful health benefits becomes a challenging business.

Sad fact: 95 percent of Australians aren’t eating enough vegetables and legumes each day, a new Australian Bureau of Statistics report shows.

Reported in The Age, the study is part of the largest Australian health survey and the first to compare food consumption against the Australian Dietary Guidelines.

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Turns out, those cheat days are becoming cheat weeks, with one third of Aussies’ daily energy intake coming from junk or discretionary foods, the report found.

Before collapsing into your mocha Frappuccino and muffin combo: the good news! For most of us, that means there’s opportunity to up our healthy helpings.  

But what does a great eating day look like – and what makes up a serve? 

To help you get your good-for-you food fill, we’ve enlisted the 2013 Australian Dietary Guidelines for adults. Behold, your daily healthy eating guide.

 

6+ serves of grain foods

  • 1 slice bread
  • ½ cup cooked rice, pasta, noodles
  • ½ cup cooked porridge
  • ¼ cup muesli
  • 1 crumpet

 

5-6 serves of vegetables

  • ½ cup cooked green or orange vegetables
  • ½ cup cooked dried or canned beans, peas or lentils
  • 1 cup green leafy or raw salad vegetables
  • ½ cup sweet corn
  • ½ medium potato or sweet potato

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2 serves of fruit

  • 1 medium apple, banana, orange or pear
  • 2 small apricots, kiwi fruits or plums
  • 1 cup diced or canned fruit (no added sugar)

 

2.5 serves of dairy products

  • 1 cup (250ml) fresh, UHT long life, reconstituted powdered milk or buttermilk
  • 2 slices (40g) or 4 x 3 x 2cm cube (40g) of hard cheese, such as cheddar
  • ½ cup (120g) ricotta cheese
  • ¾ cup (200g) yoghurt
  • 1 cup (250ml) soy, rice or other cereal drink with at least 100mg of added calcium per 100ml

 

3 serves of lean meat and alternatives

  • 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 fish
  • 2 large (120g) eggs
  • 1 cup (150g) cooked or canned legumes/beans such as lentils, chick peas or split peas (preferably with no added salt)
  • 170g tofu

 

*Dependent on age and gender

 

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