Which foods should I eat and How much? - Health & Food

                      Which foods should I eat and How much?

By  the 20th century researchers had discovered a number of links between diet and health. In addition to vitamin C, it became clear that 12 other vitamins 

a host of minerals and proper blend of  carbohydrates, fats, and protiens  wear required to prevent  deficiency diseases wear eliminated, at least in the developed World, researchers began  to shift their attention to tackling  the modern plagues of  heart disease, Cancer, and Obesity.
The Australian Dietary Guidelines provide up-to-date advice about the amount and kinds of foods and drinks that we need regularly, for health and well-being. By eating the recommended amounts from the Five Food Groups and limiting the foods that are high in saturated fat, added sugars and added salt, you get enough of the nutrients essential for good health.


You may reduce your risk of chronic diseases such as heart disease, type 2 diabetes, obesity and some cancers.

You may also feel better, look better, enjoy life more and live longer! The amount of food you will need from the Five Food Groups depends on your age, gender, height, weight and physical activity levels, and also whether you are pregnant or breastfeeding.

For example, a 43-year old man should aim for 6 serves of vegetables a day, whereas a 43-year-old woman should aim for 5 serves a day. A 61-year-old man should aim for 6 serves of grain (cereal) foods a day, and a 61-year-old woman should aim for 4 serves a day. Those who are taller or more physically active (and not overweight or obese) may be able to have additional serves of the Five Food Groups or unsaturated spreads and oils or discretionary choices.

                                                                       HOW MUCH IS A SERVE?
It’s helpful to get to know the recommended serving sizes and serves per day so that you eat and drink the right amount of the nutritious foods you need for health – as shown in the tables above.
We’ve given you the serve size in grams too, so you can weigh foods to get an idea of what a serve looks like. The ‘serve size’ is a set amount that doesn’t change.
It is used along with the ‘serves per day’, to work out the total amount of food required from each of the Five Food Groups.
‘Portion size’ is the amount you actually eat and this will depend on what your energy needs are. Some people’s portion sizes are smaller than the ‘serve size’ and some are larger.

This means some people may need to eat from the Five Food Groups more often than others.

                                                                     HOW MANY SERVES A DAY?
Few people eat exactly the same way each day and it is common to have a little more on some days than others. However, on average, the total of your portion sizes should end up being similar to the number of serves you need each day.
If you eat portions that are smaller than the ‘serve size’ you will need to eat from the Food Groups more often. If your portion size is larger than the ‘serve size’, then you will need to eat from the Food Groups less often.
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