Australian Dietary Guidelines Flashcards
What are the five Australian dietary Guidelines?
- To achieve and maintain a healthy weight.
2 enjoy a variety of foods from the five food groups. - Limit intake of foods containing saturated fats, added sugars, added salt and alcohol
- Encourage, support and promote breast feeding
- Care for your food: prepare and store it saftley
What are the five food groups?
- Vegetables
- Fruits
- Grains (cereals)
- Lean meats and poultry
- Dairy products
- Water
How many serves of dairy products should you consume per day?
3 1/2 serves a day for a 14-18 year old female
What does one serve of dairy equal in kilojoules?
One serve = 500-600kJ
- 1 cup of milk
- 3/4 cup yoghurt
How many serves of vegetables are recommended per day?
5 serves a day for a 14-18 year old female
What does one serve of vegetables look like in terms of kilojoules?
One serve = 100-350kJ (75g)
- 1/2 cup Broccoli
- 1/2 medium potato
How many serves of ‘lean meats and poultry’ should you consume per day?
2 1/2 serves per day is recommended for a 14-18 year old female.
What does one serve of lean meat and poultry equal in terms of kilojoules?
One serve = 500-600kJ
- 65g lean red meat
- 2 eggs
How many serves of grain (cereal foods) should you consume per day?
7 serves per day is recommended for a 14-18 year old female
What does one serve of Grains look like in terms of kilojoules?
One serve = 500kJ
- 1 slice of bread (40g)
- 1/2 cup cooked porridge
How many serves of fruit per day should you consume?
2 serves per day for a 14-18 year old female
What does one serve of fruit look like in terms of kilojoules?
One serve = 350kJ (150g)
- 1 medium banana or apple
- 2 small apricots
Cholesterol
LDL = less healthy
HDL = healthy
What is the difference between Log GI and High GI foods?
Low GI - provide sustained energy (milk, yoghurt, pasta, legumes)
High GI - provide quick hits of energy (banana, honey, cornflakes, Wholemeal bread)
What does BMR stand for?
Basal metabolic rate
