| |
Food variety means eating a wide variety of foods from within and across each of the five food groups, in the amounts recommended. Eating many different foods helps maintain a healthy and interesting diet that provides adequate nutrition. Eating a variety of foods can help prevent diseases such as diabetes, cancer and cardiovascular disease.
Five major food groups
It is important that you eat a balanced diet with foods from each of the five major food groups. Choosing a variety of foods within and across food groups is also important. Each food group contains at least one nutrient (called the ‘characterising’ nutrient) for which it makes a particularly rich contribution to the total diet. For example, the milk group is known as a rich source of protein, calcium and riboflavin.
In each food group, different foods provide more of some nutrients than others. If you eat a variety of foods from each group, you will probably get all the nutrients provided by the foods in that group. For example, some vegetables contain vitamin C (capsicums), while others (asparagus and spinach) are high in folate. Most of the variety in your foods should come from plant foods (fruits, vegetables and grains).
Choosing a variety of foods within each group will also help to make your meals interesting, so you don’t get bored with your diet. The major food groups are:
- Fruit
- Vegetables, legumes
- Lean meat, fish, poultry, eggs, nuts, legumes
- Bread, cereals, rice, pasta, noodles
- Milk, yoghurt, cheese.
These food groups are laid out in the Australian Guide to Healthy Eating.
Ways to include the five food groups in your diet
It’s not hard to include foods from the major food groups into snacks and meals. Here are some suggestions:
- Fruit – this is easy to carry as a snack or it can be included as a part of most meals. For example, try a banana with your breakfast cereal, an apple for morning tea and an orange for an afternoon snack. Fresh whole fruit is recommended over fruit juices and drinks because fruit juices and drinks generally contain less fibre and are more concentrated sources of sugar and energy.
- Vegetables and legumes – raw or cooked vegetables can be used as a snack food or as a part of lunch and dinner. Salad vegetables can be used as a sandwich filling. Vegetable soup can make a healthy lunch. Stir-fries, vegetable patties and vegetable curries make nutritious evening meals. Try raw vegetables like carrot and celery sticks for a snack ‘on the run’.
- Lean meat, fish, poultry, eggs, nuts, legumes and tofu – these can all provide protein. It’s easy to include a mixture of protein into snacks and meals.
- Bread, cereals, rice, pasta and noodles – grains and cereals come from a wide variety of sources including breakfast cereals (oats, muesli and wholegrain flakes), wholemeal breads and biscuits, rice, barley, corn and varieties of pasta.
- Milk, yoghurt and cheese – eat a diverse range of dairy foods including milk, cottage cheese, yogurt and other types of cheese.
Sample serves from the five main food groups
Fruit
One serve equals:
- 1 medium piece (apple, banana, orange, pear)
- 2 small pieces (apricots, plums, kiwi fruit)
- 1 cup canned fruit
- 4 dried apricot halves
- 1½ tablespoons sultanas.
Vegetables and legumes
One serve equals:
- 75g (½ cup) cooked vegetables
- 75g (½ cup) cooked dried beans, peas or lentils
- 1 cup salad vegetables
- 1 potato.
Meat, poultry, fish and eggs
One serve equals:
- 65–100g cooked meat or chicken (½ cup lean mince, 2 small chops, 2 slices of roast meat)
- ½ cup cooked dried or canned beans, lentils, chick peas or split peas
- 80–100g fish fillet
- 2 small eggs
- 1/3 cup peanuts or almonds
- ¼ cup sunflower or sesame seeds.
Breads and cereals
One serve equals:
- 2 slices of bread
- 1 medium bread roll
- 1 cup cooked rice, pasta or noodles
- 1 cup porridge
- ½ cup muesli
- 1 1/3 cup breakfast cereal flakes.
Milk, yoghurt and cheese
One serve equals:
- 250ml (1 cup) fresh, long life or reconstituted dried milk
- ½ cup evaporated milk
- 40g (2 slices) cheese
- 200g (1 small carton) yoghurt.
Extra foods
‘Extra foods’ are those that do not contain significant amounts of nutrients and are considered not to be ‘core’ to the diet. They often contain high levels of fat, sugar and/or salt. Examples include margarine, butter and soft drinks.
How many serves children and adolescents need each day
| Children and adolescents | Bread, Cereals, rice, pasta, noodles | Vegetables, legumes | Fruit | Milk, yoghurt, cheese | Meat, fish, poultry,
eggs, nuts,legumes | Extra foods |
| Children 4-7 years | 3-4 | 4 | 2 | 3 | 1/2 -1 | 1-2 |
| Children 8-11 years | 4-6 | 4-5 | 1-2 | 3 | 1-1 1/2 | 1-2 |
| Adolescents 12-18 years | 4-7 | 5-9 | 3-4 | 3-5 | 1-2 | 1-3 |
Sample serves from the Australian Guide to Healthy Eating.
How many serves women need each day
| Women | Bread, cereals, rice, pasta, noodles | Vegetables, legumes | Fruit | Milk, yoghurt, cheese | Meat, fish, poultry, eggs, nuts,legumes | Extra foods |
| Women 19-60 years | 4-6 | 4-7 | 2-3 | 2-3 | 1-1 1/2 | 0-21/2 |
| Pregnant | 4-6 | 5-6 | 4 | 2 | 1 1/2 | 0-21/2 |
| Breastfeeding | 5-7 | 7 | 5 | 2 | 2 | 0-21/2 |
| 60+ years | 3-5 | 4-6 | 2-3 | 2-3 | 1-1 1/2 | 0-2 |
Sample serves from the Australian Guide to Healthy Eating.
How many serves men need each day
| Men | Bread, cereals, rice,
pasta, noodles | Vegetables, legumes | Fruit | Milk, yoghurt, cheese | Meat, fish, poultry,
eggs, nuts,legumes | Extra foods |
| 19-60 years | 5-7 | 6-8 | 3-4 | 2-4 | 1 1/2-2 | 0-3 |
| 60+ years | 4-6 | 4-7 | 2-3 | 2-3 | 1-1 1/2 | 0-2 1/2 |
Sample serves from the Australian Guide to Healthy Eating.
Why food variety is good for your health
Eating a wide variety of foods increases the likelihood that you will be exposed to sufficient quantities of all essential nutrients, which vary in amount and combination among different foods. This will help to improve your health and may help prevent diseases like:
- Diabetes
- Cardiovascular (heart and circulation) disease
- Cancer.
Good food variety means good nutrition
If you eat a variety of good food, your diet will provide you with adequate nutrition. However, you should remember that:
- The way in which foods are grown, stored and prepared can affect nutrient value.
- Food variety is not based on how much of each food you eat or how often you eat it.
- Providing energy (kilojoules) is not the only reason for food variety. It also helps ensure that important dietary components which provide no nutrition, such as fibre, are included in your diet.
Where to get help
- Your doctor
- A registered nutritionist or registered public health nutritionist
- An accredited practising dietitian, contact the Dietitians Association of Australia
- Community health centre
- Nutrition Australia Tel. (03) 9650 5165
Things to remember
- Eating a wide food variety of healthy foods (especially fruits and vegetables) helps to protect against diabetes, cancer and cardiovascular disease.
- Food variety means eating foods with different nutrients and from each of the five different food groups in the recommended amounts.
You might also be interested in:
Cereals and wholegrain foods.
Eating tips for children (1) - babies.
Eating tips for children (2) - young toddlers.
Eating tips for children (3) - older toddlers.
Eating tips for children (4) - preschoolers.
Eating tips for children (5) - primary school.
Fats and oils.
Fibre in food.
Food and your life stages.
Fruit and vegetable - types.
Fruit and vegetables - benefits.
Fruit and vegetables - choosing and preparing.
Healthy eating for kids.
Healthy eating tips.
Protein.
Scurvy.
Vegetarian diets and children.
Vegetarian eating.
Weight loss and carbohydrates.
Want to know more?
Go to More information for support groups, related links and references.
|  |
|
