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
Factors affecting BMR
Body size
Body fat
Hormones
Illness
How much energy is used for metabolic processes?
Only 30% of energy intake is used for physical activity. The remaining 70% is used for all other metabolic processes that occur in the body.
What does BMI stand for?
Body Mass Index
How is body mass index measured?
BMI = weight/ height ^2
What are the four BMI catergories?
Underweight: 30
