Food variety and a healthy diet

A variety of foods means eating a wide range of foods from each group of five food groups, in recommended amounts. Eating many different foods helps maintain a healthy and interesting diet that provides a variety of different nutrients to the body. Eating a Healthy of foods for eat good health and can help reduce the risk of disease.

Major food groups

Dining groups are:

• Vegetables and legumes / beans

• Fruit

• Fat-free meat, poultry, fish, eggs, tofu, nuts, seeds and legumes / beans

• Food with cereals (cereals), mostly whole grains and / or high-fiber cereal varieties

• Milk, yogurt, cheese and / or alternatives, mostly low fat.

Foods are grouped as they provide similar amounts of key nutrients. For example, the main food group of milk, yogurt and cheese substitutes include calcium and protein, while the fruit group is a good source of vitamins especially vitamin C.

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Small support for healthy fats

Unsaturated fats are an important part of a healthy diet. There are two main types of unsaturated fats and fats (found in olive oil, canola oil, avocados, cashews and almonds) and polyunsaturated fats such as omega-3 (found in oily fish) and omega-6 (found in safflower oil, soybeans and Brazil nuts). These fats can help reduce the risk of heart disease and lower cholesterol levels when replacing saturated fat in the diet. Australian dietary guidelines include a small amount of healthy fat every day (about one or two tablespoons for adults and less for children). The best way to incorporate healthy fats into your diet is to replace the saturated fats you are currently eating (such as butter and cream) with an unhealthy healthy choice (such as unsaturated margarine or olive oil).

Casual meals

Some foods do not suit the five food groups because they are not necessary for a healthy diet. These foods are called "discretionary options" and should only be addressed from time to time. Tend to be very high in energy (kJ), saturated fat.

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The addition of sugars, salt or added alcohol, and low levels of important nutrients such as fiber.

Examples of "discretionary choices" or occasional meals are:

• Sweet cakes, cakes, desserts and cakes

• processed meats, high fat / salty sausages, salty cakes, pancakes and commercial burgers with a high proportion of fat and / or salt

• Intensive condensed milk

• Ice cream and other frozen desserts

• Sweets and chocolates

• Commercially fried foods

• French fries, chips and other fatty and / or salty snacks, including some salty biscuits

• Grape, butter and the differences that contain high saturated fat

• Soft drinks, alcohol sweetened with sugar, sports, energy drinks and alcoholic beverages.

Include the five food groups in your diet

It is not difficult to include foods from the five food groups in snacks and meals. Some suggestions include:

• Vegetables and Legumes: Raw or cooked vegetables can be used as a snack or as part of lunch and dinner. The vegetable salad can be used as a sandwich. Vegetable soup can make a healthy lunch. French fries, vegetable empanadas and curry vegetables are nutritious dishes for dinner. Try raw vegetables such as carrots and celery for a snack "in case of flight".

• Fruit: Easy to eat as a snack and can be included in most meals. For example, try bananas with breakfast cereals, an apple for morning tea and add some berries in yogurt for a snack. It is recommended to use fresh whole fruit instead of fruit juice and dried fruit. Fruit juice contains less fiber than fresh fruits, fruit juices and dried fruits, and contains more concentrated sources of sugar and energy. Dry fruit can also stick to the teeth, which can increase the risk of tooth decay.

• Bread, cereals, rice, noodles and noodles: Add rice, pasta or pasta to protein and vegetable dishes to get a full meal. There are many types of these to try. Try, where possible, whole grains in bread and cereal.

• Meat-free fats, fish, poultry, eggs, nuts, legumes and tofu, all of which can provide protein. It is easy to include a mixture of proteins in snacks and meals. Try adding lean meat to the sandwich or eating a bunch of nuts for a snack. You can also add legumes to stew or stew for dinner.

• Milk, yogurt and cheese: Try adding milk to breakfast cereals with milk or using cheese as a sandwich. Parmesan cheese or cheddar cheese can be used to cover steamed vegetables or salad. Use products with mostly low fat.

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