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The Balanced diet healthy food

what's a balanced diet healthy food

The Balanced diet healthy food

Ways To Have A Balanced Diet Healthy food

Ways To Have A Balanced Diet. Simple guidelines from qualified experts make it easy to have a balanced diet and nutritious and healthy food.

Here Are Some Ways To Have A Balanced Diet Healthy Food(The 5 food groups)

The best way to eat for health is to choose a variety of foods from each of the 5 food groups every day:
  • vegetables and legumes (beans)
  • fruit
  • grains and cereals
  • lean meat, poultry, fish, eggs, legumes (beans) tofu, nuts, seeds
  • milk, cheese, yogurt or alternatives
Each food group has important nutrients.
The amount of each food you need will vary during your life, depending on factors such as how active you are and whether or not you are growing, pregnant, breastfeeding and more.

1-Vegetables and legumes (beans and peas)

The Balanced diet healthy food
Vegetables and legumes have hundreds of natural nutrients such as vitamins, minerals, and dietary fiber.To get the most from this group:
choose vegetables and legumes in season
look for different colors:
1-greens like beans, peas and broccoli 
2-red, orange or yellow vegetables like capsicums, tomatoes, carrots, sweet potato and pumpkin
3-purple vegetables like red cabbage and eggplant
4-white vegetables like cauliflower, mushrooms and potatoes.
Eating your vegetables raw is indeed sometimes the healthier option. However; there are also some vegetables which offer useful health benefits when they're cooked.
How much?
  • 1 to 3 years-old, 2 to 3 serves a day; 4 to 8 years-old, 4½ serves a day
  • adults and children aged 9 and over, 5-6 serves a day
One serve is ½ cup cooked or 1 cup raw.
You can include vegetables at lunch (salads, raw veggies or soups) as well as dinner. Cherry tomatoes, snow peas, green beans, red capsicum, celery or carrot sticks with hummus makes a great snack.


The Balanced diet healthy food
Fresh fruit is a good source of vitamins and dietary fiber. It’s best to eat fresh fruit.
How much?

  • 1 to 2 years-old ½ piece a day, 2 to 3 years-old, 1 piece a day
  • 4 to 8 years-old, 1½ pieces a day
  • adults and children over 9, 2 pieces a day
If you want to have fruit juices, do it only occasionally. Half a cup is enough. Fruit juices lack fiber and they’re not filling. Their acidity can also damage tooth enamel. Commercial fruit juices are often high in sugars.
Dried fruit also has a high sugar content. It is only suitable as an occasional extra.

3-Grains and cereal foods

The Balanced diet healthy food
Grain foods include rolled oats, brown rice, wholemeal and wholegrain breads, cracked wheat, barley, buckwheat and breakfast cereals like muesli.
Whole grains have protein, dietary fibre, minerals and vitamins. In processed grains, some of these nutrients are lost.
How much?
  • 1 to 8 years-old, start with 4 serves a day
  • 9 to 11 years-old, 4-5 serves a day, 14 to 18 years-old 7 or more serves
  • adults, 3 to 6 serves a day depending on age and sex
A serve is equivalent to:
  • 1 slice of bread, or
  • ½ cup cooked rice, oats, pasta or other grain, or 3 rye crispbread, or
  • 30 g of breakfast cereal (⅔ cup flakes or ¼ cup muesli)

4-Lean meat, poultry, fish, eggs, legumes (beans) tofu, nuts and seeds

The Balanced diet healthy food
These foods provide protein, minerals and vitamins. Legumes, nuts and seeds also have dietary fiber. It’s good to choose a variety of foods from this group.
How much?
  • 1 to 3 years-old, 1 serve a day
  • 4 to 8 years-old, 1½ serves a day
  • 9-18 years-old, 2½ serves a day
  • women, 2-2½ serves; men, 2½ to 3 serves a day
A serve is 65 g cooked red meat, or 80 g poultry, or 100 g fish, or 2 eggs, or 1 cup legumes, or 170 g tofu, or 30 g nuts, seeds or pastes (peanut butter or tahini).
Adults should eat no more than 500 g of red meat a week. There is evidence that those eating more than 500 g of red meat may have an increased risk of bowel cancer.

5-Milk, cheeses, yogurts

The Balanced diet healthy food
Milk gives you protein, vitamins and calcium. Soy drinks with added calcium can be used as a milk substitute for children over 1. Some nut or oat milks have added calcium but they lack vitamin B12 and enough protein. Check your child’s total diet with a doctor or qualified dietician before using them.
Children should have full-cream milk until aged 2. Reduced-fat varieties may be suitable after that.
Read more on Pregnancy, Birth and Baby on introducing allergy foods to babies and children.
How much?
  • 1 to 3 years-old, 1 to 1½ serves a day
  • 4 to 8 years-old, 1½ serves to 2 serves a day
  • 9 to 18 years-old, 2½ to 3½ serves a day
  • men, 2½ to 3½ serves a day, women, 2½ to 4 serves a day
A serve is 1 cup of milk, or 2 slices of cheese, or 200 g yogurt.
If you use plant-based alternatives to milk, like soy milk, check that they have at least 100 mg calcium per 100 ml

Discretionary choices

Foods that are not included in the 5 food groups are called ‘discretionary choices’ or ‘extras’. Some of it could be called junk food.
You can eat small amounts of unsaturated oils and spreads. These may be from olives, soybeans, corn, canola, sunflower, safflower, sesame or grape seeds.
Other ‘discretionary choices’ are not needed in a healthy diet. This includes:
  1. biscuits
  2. cakes
  3. ice cream
  4. ice blocks
  5. soft drinks
  6. cordials, sports, fruit and energy drinks
  7. lollies and chocolates
  8. processed meats
  9. potato crisps
  10. savory snack foods
  11. commercial burgers
  12. hot chips
  13. fried foods
  14. alcohol
These foods and drinks often provide excess energy, saturated fat, sugar or salt. They are often described as ‘energy-rich but nutrient-poor’.
They also often replace healthier foods in the diet.In Australia about 40% of children’s food energy come from discretionary foods. This is too high for their good health.