PUBH1030 Lecture Notes - Lecture 9: Constipation, Dental Caries, Muesli
5 Jun 2018
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PDH Lecture 3
Most Australians need more:
Vegetables and fruit, particularly green, orange and red vegetables, such as broccoli, carrots,
capsicum and sweet potatoes, and leafy vegetables like spinach, and legumes/beans like lentils.
Grain (cereal) foods, particularly wholegrain cereals like wholemeal breads, wholegrain/high fibre
breakfast cereals, oats, wholegrain rice and pasta.
Reduced fat milk, yoghurt and cheese varieties (reduced fat milks are not suitable for children under
the age of 2 years as a main milk drink).
Lean meats and poultry, fish, eggs, nuts and seeds and legumes/beans (except many Australian
men would benefit from eating less red meat).
Water instead of soft drinks, cordials, energy drinks, sports drinks and sweetened fruit juices
and/or alcoholic drinks.
Most Australians need to eat less:
meat pies, sausage rolls and fried hot chips
potato crisps, savoury snacks, biscuits and crackers
processed meats like salami, bacon and sausages
cakes, muffins, sweet biscuits and muesli bars
confectionary (lollies) and chocolate Ice-cream and desserts
cream and butter
jam and honey
soft drinks, cordial, energy drinks and sports drinks
wine, beer and spirits
Australian dietary guidelines
Guideline 1: To achieve and maintain a healthy weight, be physically active and choose amounts of
nutritious food and drinks to meet your energy needs.
Guideline 2: Enjoy a wide variety of nutritious foods from these five food groups every day.
Guideline 3: Limit intake of foods containing saturated fat, added salt, added sugars and alcohol.
Guideline 4: Encourage, support and promote breastfeeding.
Guideline 5: Care for your food; prepare and store it safely.
Minimum recommended number of serves of vegetables per day= Men 19-50 6 serves, 51-70 5.5
serves, 70+ 5 serves
find more resources at oneclass.com
find more resources at oneclass.com
Document Summary
Vegetables and fruit, particularly green, orange and red vegetables, such as broccoli, carrots, capsicum and sweet potatoes, and leafy vegetables like spinach, and legumes/beans like lentils. Grain (cereal) foods, particularly wholegrain cereals like wholemeal breads, wholegrain/high fibre breakfast cereals, oats, wholegrain rice and pasta. Reduced fat milk, yoghurt and cheese varieties (reduced fat milks are not suitable for children under the age of 2 years as a main milk drink). Lean meats and poultry, fish, eggs, nuts and seeds and legumes/beans (except many australian men would benefit from eating less red meat). Water instead of soft drinks, cordials, energy drinks, sports drinks and sweetened fruit juices and/or alcoholic drinks. Meat pies, sausage rolls and fried hot chips. Potato crisps, savoury snacks, biscuits and crackers. Processed meats like salami, bacon and sausages. Cakes, muffins, sweet biscuits and muesli bars. Confectionary (lollies) and chocolate ice-cream and desserts. Soft drinks, cordial, energy drinks and sports drinks.
