Australian Dietary Guidelines Flashcards
What are the aims of the Australian Dietary Guidelines (ADGs)?
Promote health & wellbeing.
Reduce the risk of diet-related conditions (e.g., high cholesterol, high BP, obesity).
Reduce the risk of chronic diseases (e.g., CVD, T2DM, some cancers).
Apply to all healthy Australians & common health conditions (e.g., overweight).
Not applicable to individuals requiring medical dietary advice or the frail elderly.
Why are the Australian Dietary Guidelines important?
Following ADGs ensures nutrient sufficiency & protects against chronic disease.
Diet-related chronic diseases are a major cause of death & disability in Australia.
Common issues:
- Excessive intake of energy-dense, nutrient-poor foods (e.g., fried foods, cakes, sugary drinks).
- Inadequate intake of nutrient-dense foods (e.g., vegetables, legumes, wholegrains).
How are the Australian Dietary Guidelines developed?
- Created based on scientific evidence.
- Developed by nutrition & medical experts.
- Reviewed by the Dietary Guidelines Working Committee.
- Funded by the Australian Government Department of Health & Ageing.
What major evidence-based changes support the Australian Dietary Guidelines?
Sugar-sweetened drinks → Increased risk of weight gain (all ages).
Breastfeeding → Health benefits for both infants & mothers.
Milk consumption → Decreased risk of heart disease & some cancers.
Fruit intake → Decreased risk of heart disease.
Non-starchy vegetables → Decreased risk of some cancers.
Wholegrain cereals → Decreased risk of heart disease & excessive weight gain.
What are the five Australian Dietary Guidelines?
- Achieve & maintain a healthy weight through balanced nutrition & physical activity.
- Enjoy a variety of nutritious foods daily from the five food groups.
- Limit foods high in saturated fat, added salt, sugar, & alcohol.
- Encourage, support, & promote breastfeeding.
- Care for food; prepare & store it safely.
How is weight status classified in Australia?
BMI (kg/m²):
<18.5: Underweight
18.5 - 24.9: Healthy weight
25 - 29.9: Overweight
≥30: Obese
Waist Circumference (Risk of Chronic Disease):
Women: Risk at ≥80cm, high risk at ≥88cm.
Men: Risk at ≥94cm, high risk at ≥102cm.
A patient has a BMI of 28 and a waist circumference of 95cm. What health risks are associated with their weight status?
They are overweight and at increased risk of T2DM, CVD, metabolic syndrome, and some cancers.
What are the recommended daily serves for each food group?
Vegetables & legumes: 6 serves (M), 5 serves (W).
Fruit: 2 serves.
Grains: 6 serves, mostly wholegrain & high-fibre options.
Protein sources: 3 serves (lean meats, poultry, fish, tofu, nuts, legumes).
Limit red meat to 455g/week.
Include ½ meat-free meals/week.
Dairy: 2.5 serves (milk, cheese, yoghurt, mostly reduced fat).
Water: Drink plenty.
The Australian Dietary Guidelines recommend limiting foods high in ______, ______, and ______ to reduce chronic disease risk.
Saturated fat, added sugar, and salt.
What are the specific dietary limits for saturated fat, sugar, and alcohol?
Saturated fat: <10% of total energy intake.
Added sugar: Free sugars <10% of total energy intake.
Alcohol:
Max 10 standard drinks/week.
Max 4 standard drinks/day.
Standard Drink Equivalents:
30ml shot of spirits.
100ml wine.
285ml beer/cider.
What are the benefits of breastfeeding?
Infant benefits: Reduced risk of infection, asthma, eczema, obesity, high BP, and chronic diseases.
Maternal benefits: Faster postpartum recovery, reduced risk of some cancers.
Recommended: Exclusively until 6 months, then continued with complementary foods.
A person frequently eats takeaway meals and stores cooked food at room temperature overnight. What food safety risks might they face?
Increased risk of foodborne illnesses from bacterial growth due to improper storage and handling.
What are key healthy eating principles for children & adolescents?
Similar to adults, but low-fat diets are unsuitable for children <2 years.
Encourage nutritious food intake for normal growth.
Promote physical activity & regular growth checks.
Involve children in meal preparation to develop healthy habits.
What are the key dietary considerations during pregnancy?
Increase wholegrains from 6 to 8 serves/day.
Choose iron-rich foods (lean red meat, tofu) with vitamin C to enhance absorption.
Adequate dairy intake for calcium needs.
Prevent constipation with fibre & fluids.
Pregnant women should avoid ______ due to listeria risk, ______ due to mercury, and ______ due to salmonella.
Soft cheeses & deli meats, large fish (shark, marlin), raw eggs.
What are the physical activity recommendations for different age groups?
2-5 years: 3 hours of various activities per day.
5-17 years: 60 minutes of moderate-to-vigorous activity daily.
Adults: 150-300 minutes of moderate OR 75-150 minutes of vigorous activity per week.
Pregnancy: Same as adult guidelines.
65+ years: 30 minutes of moderate activity most days.
Strength Training:
5-17 years: 3x per week.
Adults: 2x per week.
65+ years: As much as possible.
What health effects are associated with overweight & obesity?
Overweight & obesity increase the risk of:
- Metabolic conditions: T2DM, metabolic syndrome, hypertension, fatty liver disease.
- Cardiovascular diseases (CVD): Stroke, heart disease.
- Cancers: Increased risk of some cancers (e.g., colorectal, breast).
- Respiratory conditions: Sleep apnoea, asthma, reduced lung function.
- Musculoskeletal (MSK) conditions: Osteoarthritis, back pain.
- Digestive disorders: Gallbladder disease, hernia.
- Reproductive issues: Infertility, pregnancy complications, polycystic ovary syndrome (PCOS).
- Mental health issues: Depression, anxiety, low self-esteem.
What health risks are associated with underweight individuals?
Weakened immune function → Increased susceptibility to infections.
Osteoporosis & sarcopenia → Increased fracture risk & muscle loss.
Nutrient deficiencies → deficiencies in iron, B12, vitamin D, & essential fatty acids.
Reproductive issues → Menstrual irregularities, infertility.
Hypothermia & energy deficiency → Inability to regulate body temperature efficiently.
How can overweight & obesity be prevented in adults?
Primary prevention:
- Healthy diet & physical activity to prevent weight gain.
- Public health campaigns promoting nutrition & exercise.
Secondary prevention:
- Lifestyle interventions (diet + PA) reduce the risk of T2DM.
- Structured weight management programs.
What interventions prevent overweight & obesity in children & adolescents?
Primary prevention:
- Promoting healthy eating & physical activity from an early age.
- School-based programs encouraging healthy food choices & exercise.
Secondary prevention:
- Family-based behavioural interventions for overweight children.
- Structured school-based interventions improve weight outcomes.
What foods high in saturated fat should be limited?
Baked goods: Cakes, biscuits, pastries, pies.
Processed meats: Salami, sausages, bacon.
Fast food: Burgers, pizza, fried foods.
Snack foods: Potato chips, crisps, savoury snacks.
What foods should replace those high in saturated fat?
Polyunsaturated & monounsaturated fats: Oils (olive, canola), avocado, nuts, nut butters.
Plant-based spreads: Olive oil-based margarine instead of butter.
Oily fish: Salmon, mackerel, sardines.
How can salt intake be reduced in the diet?
Choose low-sodium options (read food labels).
Avoid adding salt during cooking or at the table.
Limit processed foods (processed meats, salty snacks, ready-made sauces).
What are the dietary guidelines for sugar intake?
Free sugars should be <10% of total energy intake.
Limit sugary drinks (soft drinks, energy drinks, fruit juices).
Avoid confectionery, flavoured milks, and sweetened cereals.
What are the key dietary guidelines for infants?
Breastfeed exclusively for 6 months, then introduce complementary foods.
Continue breastfeeding until at least 12 months.
Nutrient-dense complementary foods should be introduced, especially iron-rich foods.
Introduce a variety of textures as swallowing develops (puree → soft → mashed → minced).
A mother asks what foods to introduce when starting solids at 6 months. What would you recommend?
Start with iron-fortified cereals & iron-rich foods (pureed meat, tofu, legumes).
Then introduce vegetables, fruit, dairy, and grains in a gradual manner.
Offer varied textures (puree → mashed → minced).
What foods should be avoided for infants under 12 months?
Added fats, salt, sugar (babies have simple tastes).
Honey (risk of botulism).
Raw eggs & unpasteurised dairy (salmonella risk).
Hard foods (nuts, raw carrots, whole grapes → choking risk).
Soft drinks, fruit juices, plant-based milks (unless fortified).
Full-fat cow’s milk (before 12 months).
A parent wants to give their 8-month-old cow’s milk instead of formula or breast milk. What would you advise?
Full-fat cow’s milk is unsuitable before 12 months as a primary drink.
Continue breastfeeding or formula while offering solid foods.
