Healthy eating guidelines

Australian Guide to Healthy Eating

The healthy eating guidelines provided here are based on the Australian Dietary Guidelines and The Australian Guide to Healthy Eating. The Australian dietary guidelines and The Australian Guide to Healthy Eating have been developed by a consortium of health professionals and policy makers and are based on sound scientific evidence to guide general health and wellbeing.
 


Enjoy plenty of...

  • Fruit
  • Vegetables
  • Wholegrain cereals
  • Omega 3 unsaturated fats1: flaxseed oil, walnuts and fish (eg salmon, sardines, mackeral, tuna)
  • Anti-oxidant rich foods2,3: These include green tea, blue berries, black berries, strawberries, walnuts, sunflower seeds, ginger, grape, orange, plum, pineapple, lemon, kale, red pepper and oats.
  • Anti-inflammatory foods: such as spinach, kale, almonds, walnuts, salmon, mackerel, tuna, sardines, strawberries, blueberries, cherries, oranges, ginger, curry and turmeric.4
  • Water


Eat moderately...

  • Lean, unprocessed meat
  • Nuts and seeds
  • Low fat yoghurt
  • Fermented foods such as sauerkraut and yoghurt

























 


Limit or avoid...

  • Saturated fat: Cream, butter, processed meats, sausages, biscuits, cakes, pastries, pies, burgers, pizza, fried foods, coconut milk, palm oil and potato chips.
  • Salt
  • Sugary drinks
  • Cakes, biscuits
  • Alcohol
  • Margarine and Lard


















 

 


[1] Lauritzen I, Blondeau N, Heurteaux C, et al. Polyunsaturated fatty acids are potent neuroprotectors. Eur Mol Biol Org J 2000; 19:1784-1793

[1] Janet M. Torpy, MD, Writer; Cassio Lynm, MA, Illustrator; Richard M. Glass, MD, Eating

[2] Schreibelt, G., et al., Therapeutic potential and biological role of endogenous antioxidant enzymes in multiple sclerosis pathology, Brain Res. Rev. (2007)

[3] Halvorsen BL, Holte K, Myhrstad MC, Barikmo I, Hvattum E, Remberg SF, Wold AB, Haffner K, Baugerod H, Andersen LF, Moskaug O, Jacobs DR Jr, Blomhoff R. A Systematic Screening of Total Antioxidants in Dietary Plants. Journal of Nutrition 132:461-471, 2002.

[4] http://www.health.harvard.edu/staying-healthy/foods-that-fight-inflammation

 

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