Food Plate
The Food Plate is a popular tool when it comes to eating habits. It is a food selection guide developed by the Australian Nutrition Foundation Inc and shows the proportions of one group of foods to another for total food intake.
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To the left is the Australian Guide to Healthy Eating Food Plate.
The Food Plate is split up into six distinct food groups.
The Plate also suggests that we drink plenty of water and enjoy a variety of nutritious foods.
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5 Servings each day
Vegetables contain vitamins and minerals which are beneficial to our health. Green vegetables tend to contain vitamin A, dark green and dark orange vegetables contain vitamin c, and plant vegetables such as broccoli are full of iron and calcium. Vegetables are low in fats and calories (depending on the cooking of the vegetables).
Women: 4-9 serves, Men: 6-12 serves
Bread, cereal, rice and pasta, just to name a few, fall into this category. This group of food supplies energy in the form of starch and are also considered a good source of protein. Whole grain foods also contain dietary fibre, essential fatty acids and other essential nutrients.
2 Servings each day
This group includes apples, oranges, plums, bananas- all the fruits under the sun! Fruits are low in calories and fats and are a good source of natural sugars. fibers and vitamins. Fruits may be fresh, frozen, canned, dried, pureed or juiced.
2 Servings Each Day
Dairy products are those produced from the milk of mammals, such as cows, and includes foods such as milk, yoghurt and cheese. These foods are a rich source of calcium and also provide the body with protein, vitamin A and vitamin D. However, as dairy products can tend to be high in saturated fat and cholesterol, it is advised that you stick to the recommended daily servings.
1 Serving Each Day
Meat is a major source of protein, iron, zinc and vitamin B12. This particular groups include a variety of foods including meat, poultry, fish, beef, chicken, pork, salmon, tuna, shrimps, eggs, spices and herbs. However, since many people are vegetarian, the same nutrients can be found in foods like eggs, tofu, beans and nuts. Meats can often be high in fat and cholesterol as well as high in sodium. This being the case, small portions of meat are recommended each day.
NO MORE THAN 2 each day (aim for none!)
This food groups includes cooking oils, fats and sweets. They are defined by the National Dietary Guidelines as 'foods which we can occasionally include {in our diets} for variety. They are generally higher in fat and/or sugar, kilojoules, salt etc
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