EAT FOR HEALTH Australian Dietary Guidelines

ENJOY A WIDE VARIETY OF NuTRITIOuS FOODS

31

Guideline 2

GUIDElInE 2

Enjoy a wide variety of nutritious foods

Guideline 2

Enjoy a wide variety of nutritious foods from these five groups every day:

•   Plenty of vegetables, including different types and colours, and legumes/beans

•   Fruit

•   Grain (cereal) foods, mostly wholegrain and/or high cereal fibre varieties, such as bread,

cereals, rice, pasta, noodles, polenta, couscous, oats, quinoa and barley

•   lean meats and poultry, fish, eggs, tofu, nuts and seeds, and legumes/beans

•   Milk, yoghurt, cheese and/or their alternatives, mostly reduced fat (reduced fat milks are

not suitable for children under 2 years)

And drink plenty of water.

Summary

•   Dietary patterns that include a wide variety of nutritious foods are more likely to meet

nutrient requirements, promote health and wellbeing and confer health benefits than

restricted diets.

•   A variety of foods should be consumed from each of the five food groups – vegetables

and legumes/beans; fruit; grain (cereal) foods mostly wholegrain and/or high cereal fibre

varieties; lean meats and poultry, fish, eggs, nuts and seeds, and/or legumes/beans; and

milk, yoghurt, cheese and/or alternatives. Mostly reduced fat milk, yoghurt and cheese

products are recommended

for adults, but reduced fat milks are not suitable as the main milk drink for children under

the age of 2 years.

•   There are many different ways that these nutrient-dense foods can be chosen to contribute

to nutritious dietary patterns that suit personal preferences. However economic, social and

cultural factors can affect the ability of individuals and groups to access nutritious foods.

•   Although there have been improvements in diet-related health over the past decades,

current consumption patterns still contribute to obesity and an increased risk of chronic

disease including cardiovascular disease, type 2 diabetes and several cancers.

•   Together with adherence to Guideline 3 (on limiting intake of specific foods high in

saturated fat, added sugars and/or salt) and Guideline 1 (on achieving and maintaining a

healthy weight), consumption of a wide variety of nutritious foods and choosing water as

a drink will substantially reduce the risk of diet-related chronic disease and promote health

and wellbeing in Australia.

This chapter provides information on why the consumption of a wide variety of nutritious

foods is beneficial to health, the evidence for the recommended approach, and includes

practical advice for the general population and specific subpopulation groups.