EAT FOR HEALTH Australian Dietary Guidelines

EAT FOR HEALTH – AusTRALiAn diETARy guidELinEs

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Guideline 2

Based on current consumption data, to meet recommended food group intakes^9 adults would require a 30%

increase in grain (cereal) foods, comprising a 160% increase in current wholegrain consumption and a 30%

decrease in refined grain (cereal) food consumption. For children over the age of 4 years, 20–60% more wholegrain

foods and 10–30% less refined cereal foods would be required to meet recommended intakes.^9 Refined grain

(cereal) food products with high levels of added sugar, fat (in particular saturated fat) and/or salt, such as cakes and

biscuits, are classified as discretionary foods and are not included in the grain recommendation. While these can

be included in small amounts in Total Diets with higher energy (kilojoules) allowances, for the Australian population

as a whole their intake would need to be reduced substantially.

The suite of models which informed the update of the Australian Guide to Healthy Eating^9 and companion resources

allows for variation in choice and amount of grain (cereal) foods to accommodate a range of cuisines. A variety of

grain (cereal) food choices allow for different forms of dietary fibre and starches (complex carbohydrates). Reading the

labels on processed grain (cereal) foods such as rice and pasta is important, to check that added sodium, sugar and/or

saturated fat are kept to a minimum.

Pregnant and breastfeeding women

As periconceptional folic acid intake helps protect against neural tube defects in the developing foetus,^482 the

mandatory fortification of flour used for bread making in Australia with folic acid^483 provides an additional reason

for women of reproductive age to consume bread. However, for women planning a pregnancy and during the first

3 months of pregnancy, a daily folic acid supplement that contains at least 400 μg of folic acid is recommended in

addition to eating foods that are naturally rich in folate or are fortified with folic acid.483,484

Pregnant and breastfeeding women have increased iodine requirements. As most leavened bread in Australia is

made with iodised salt, this contributes to total iodine intake. However, this does not replace the need for iodine

supplements (150 μg/day) for women planning a pregnancy, throughout pregnancy and while breastfeeding.^323

Infants

Iron-fortified cereals can be one of the first foods offered to infants at around 6 months of age.

Older people

A high intake of wholegrain forms of grain (cereal) foods may not be well tolerated if there is a problem with

dentition. Softer varieties such as finely milled wholemeal bread and/or other fibre-enriched foods may

be suitable.

People with vegetarian or vegan dietary patterns

Wholegrain foods are valuable sources of nutrients for the whole population but particularly important in

vegetarian and vegan diets as a source of iron and zinc.

2.4 Enjoy lean meats and poultry, fish, eggs, tofu, nuts and

seeds, and legumes/beans

2 .4.1 Setting the scene

lean meats and poultry, fish, eggs and plant-based alternatives such as tofu, legumes/beans, nuts and seeds are

an important component of Australian cuisine, culture and lifestyle. The ‘lean meats and alternatives’ food group

is diverse, both nutritionally and biologically. The foods in this group have traditionally been seen as ‘protein-rich’,

but they also provide a wide variety of other nutrients that may be more important in the typical high-protein

Australian diet. Important nutrients include iodine, iron, zinc and other minerals, vitamins, especially B 12 , and

essential fatty acids including omega-3 long chain polyunsaturated fatty acid (omega-3 lCPuFAs). All indigenous

Australian fish contain omega-3 lCPuFAs.485,486 Grass-fed meats, poultry and some eggs are also sources of these

essential fatty acids. Evidence of the health benefits of lean meats and alternatives is consistently recognised in

international dietary guidelines.35,36,198,360