BALANCED EATING

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					BALANCED EATING                                                                                            Fact sheet

The key to good nutrition is balanced eating. It sounds easy, but what is the best way to achieve
balance? Including a variety of foods, based on the core food groups, in the right amounts is the
key. Knowing which foods make up the core food groups and which foods are ‘extras’ is essential.


The Australian Guide to Healthy Eating defines the 5 core food groups as:

    › FRUIT - Fresh, dried and canned fruit
    › VEGETABLES - Fresh, frozen or canned vegetables and legumes
    › GRAINS - Bread, cereal, pasta, rice and noodles.
                                                                                                         Good nutrition is part
    › DAIRY - Milk, yogurt, cheese, fortfied soy milk and custard
                                                                                                         of the Nestle heritage
    › MEAT & MEAT ALTERNATIVES – Meat, fish, poultry, eggs, nuts and legumes.
    › EXTRAS such as ice cream, potato crisps, chocolates, sweet biscuits and alcohol.                   Here at Nestlé we have a
……………………………………………………………………………………………………………………………                                                          dedicated team of
WHAT IS A SERVE? HOW MUCH DOES THE AVERAGE PERSON NEED?                                                  dietitians and
                                                                                                         nutritionists helping
                                                                                                         people enjoy healthy
      Food group                       Sample serve sizes                          How many              foods and the benefits
                                                                                    serves*?             of a healthier lifestyle.
     Fruit                  •   1 medium piece (e.g. apple)
                                                                                                         Visit
                            •   2 small pieces (e.g. kiwifruit)                                          www.nestle.nutrition.com
                            •   1 ½ tablespoons sultanas                                  2              today.
                            •   1 cup diced or canned fruit                                              ………………….…………
                            •   ½ cup (125mL) fruit juice
     Vegetables             •   ½ cup cooked vegetables, beans, peas or                                    Receive a FREE copy
                                lentils                                                   5                of our "Get Out! Get
                            •   1 cup salad                                                                Active! Get Healthy!"
                            •   1 small potato                                                             booklet for kids.
                                                                                                           http://www.nestle.co
     Grains                 •   2 slices bread                                                             m.au/Fun/GetOutGet
                            •   1 cup cooked rice, pasta, noodles                        4-12              Active
                            •   1 cup cooked porridge
                            •   40g cereal flakes or 65g muesli
                            •   1/3 cup flour
     Dairy                  •   1 cup (250mL) milk or calcium-fortified
                                soy milk
                            •   ½ cup evaporated milk
                            •   2 slices cheese (40g)                                    2-3             ………………….…………
                            •   1 tub yogurt (200g)
                            •   1 cup (250mL) custard                                                     The official AIS Survival
     Meat & meat            •   65-100g cooked meat or chicken                                            Cook Books, each
     altrenatives           •   ½ cup cooked lentils                                     1-2              feature a superb
                            •   80-120g cooked fish                                                       collection of recipes
                                                                                                          perfect for busy families
                            •   2 small eggs
                                                                                                          who want healthy and
                            •   1/3 cup peanuts                                                           tasty food
                            •   ¼ cup sesame seeds                                                        http://www.nestle.com.au
     Extras                 •   30g potato chips                                         0-2              /Recipes/Survival
                            •   half a chocolate bar
                            •   2-4 sweet biscuits or a piece of cake
                            •   1 can soft drink or 2 glasses cordial
    *Note – exact requirements vary depending on age, energy needs and activity levels

    There is no specified serve size for fats and oils, however the National Heart
    Foundation2 recommends 1½ tablespoons of fats each day, selecting from heart
    healthy margarines and oils like canola, olive, sunflower, soybean and peanut.

                                                                                                Page 1
Balanced meals (continued)
                                                                                                                    Fact sheet
WHERE DO EXTRAS OR TREAT FOODS FIT IN?

    Extras are those ‘treat’ foods that we eat more for enjoyment than nutrition.
    They are not foods to include every day as they are usually higher in energy, fat.
    Salt and /or sugar, but are ok every now and again. Indulgence foods like ice
    cream, biscuits, cakes, chocolate, alcohol, chips, cream and soft drinks are best
    enjoyed occasionally. If you are having more than one or two treats per day, the
    chances are these foods are replacing more nutritious foods in your diet, or are
    contributing to weight gain.
……………………………………………………………………………………………………………………………
BALANCED EVENING MEALS – AS EASY AS 1, 2, 3!
                                                                                                                   Over 400 delicious
    There’s a simple formula you can use to help give                                                              recipes to choose from.
    your family the healthy balance they need for good                                                             Visit our website :
                                                                                                                   www.nestle.com.au/Recipes
    nutrition at evening meals. It’s called ‘1, 2, 3’, and it
                                                                                                                   to find your new favourite.
    applies principles of the “plate model”, a healthy
    eating guide developed by nutritionists3.

    The concept is easy. Imagine the foods on your dinner
    plate divided into six portions. Ideally one portion
    should be a protein food, two portions should be a
    carbohydrate food and three portions, or half of your
    plate, of your plate should be filled with vegetables.                                                         ………………….…………
                                                                                                                    The AIS 'A Winning Diet'
    1. Protein foods: Australians on average eat more than enough protein each day                                  is a FREE booklet to
       to meet their daily needs4. Because of this, you only need a small amount at                                 help you perform at
       dinner time. One portion of meat protein is approximately the amount that                                    your best
                                                                                                                    http://www.nestle.com
       will fit in the palm of your hand.                                                                           .au/SportsNutrition/Win
                                                                                                                    ning
    2. Carbohydrate foods: For dinner, a quarter of your plate should contain
       carbohydrate foods like pasta, noodles, rice or bread.

    3. Vegetables: Having three serves at dinner means you’re over half way to 5-a-
       day! Three serves should fill up half of your dinner plate. Include a variety of
       different coloured vegetables in each meal so you can enjoy the different
       nutritious benefits of each.                                                                                ………………….…………
    Using this 1, 2, 3 formula the next time you cook dinner helps you incorporate
    the core food groups in a healthy balanced meal!
……………………………………………………………………………………………………………………………
References
    1. Australian Government Department of Helath and Ageing. Australian Guide to Healthy Eating
        http://www.health.gov.au/internet/wcms/Publishing.nsf/Content/health-pubhlth-strateg-food-guide-
        index.htm
    2. National Heart Foundation, Enjoy healthy eating: A guide to keeping your blood cholesterol in-check          Nestlé has always
        http://www.heartfoundation.com.au/downloads/Brochure_revised_251002.pdf                                     maintained a
    3. Practicalories: Total Eating Management System http://www.templatesystem.com.au/                             commitment to
    4. Australian Bureau of Statistics. National Nutrition Survey: nutrient intakes and physical measurements,      advances in nutrition
        Australia, 1995. Cat no. 4805.0. Canberra: ABS, 1998.                                                       and is continuing this
                                                                                                                    through its partnership
                                                                                                                    with the Dietitians
                                                                                                                    Association of Australia
                                                                                                                    (DAA) and the Australian
                                                                                                                    Institute of Sport (AIS)
                                                                                                          Page 2

				
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