99Life

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Eating a varied, well-balanced diet means eating a variety of foods from each food groups daily, in the recommended amounts. It is also important to choose a variety of foods from within each food group because different foods provide different types and amounts of key nutrients. Choosing a variety of foods will help to make your meals interesting, so that you don’t get bored with your diet.

Some foods do not fit into the five food groups because they are not necessary for a healthy diet. These foods are called ‘discretionary choices’ and they should only be eaten occasionally. They tend to be too high in either energy (kilojoules), saturated fat, added sugars, added salt or alcohol, and have low levels of important nutrients like fibre. Examples of ‘discretionary choices’ or occasional foods are:

• sweet biscuits, cakes, desserts and pastries
• processed meats and fattier/salty sausages, savoury pastries and pies, commercial burgers with a high fat and/or salt content
• sweetened condensed milk
• ice cream and other ice confections
• confectionary and chocolate
• commercially fried foods
• potato chips, crisps and other fatty and/or salty snack foods including some savoury biscuits
• cream, butter and spreads which are high in saturated fats
• sugar-sweetened soft drinks and cordials, sports and energy drinks and alcoholic drinks.

Unsaturated fats are an important part of a healthy diet. The two main types of unsaturated fats are monounsaturated fats (found in olive and canola oil, avocados, cashews and almonds) and polyunsaturated fats like omega-3 fats (found in oily fish) and omega-6 fats (found in safflower and soybean oil and Brazil nuts). These fats can help reduce the risk of heart disease and lower cholesterol levels when they replace saturated fats in the diet. The Australian Dietary Guidelines include a small allowance for healthy fats each day (around 1–2 tablespoons for adults and less for children). The best way to include healthy fats in your diet is to replace saturated fat that you may currently be eating (such as butter and cream) with a healthier, unsaturated fat option (such as polyunsaturated margarine or olive oil).

One standard serving of fruit is about 150 g or:

• one medium piece (apple, banana, orange, pear)
• two small pieces (apricots, plums, kiwi fruit)
• 1 cup diced, cooked or canned fruit (no added sugar). Or only occasionally:
• 125 ml (1/2 cup) fruit juice (no added sugar)
• 30 g dried fruit (such as 4 dried apricot halves, 1½ tablespoons sultanas).

Choose mostly wholegrain and/or high cereal fibre varieties of grain foods. One serve equals:

• one slice of bread (40 g)
• ½ medium roll or flatbread (40 g)
• ½ cup cooked rice, pasta, noodles, barley, buckwheat, semolina, polenta, bulgur or quinoa (75-120 g)
• ½ cup cooked porridge (120 g)
• ¼ cup muesli (30 g)
• 2/3 cup breakfast cereal flakes (30 g)
• 3 crispbreads (35 g)
• 1 crumpet (60 g) or small English muffin or scone (35 g)
• ¼ cup flour (30 g)