EAT FOR HEALTH Australian Dietary Guidelines

EAT FOR HEALTH – AusTRALiAn diETARy guidELinEs

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Guideline 3

The foods included in the Australian Guide to Healthy Eating generally contain low levels of saturated fat and

include PUFAs and MUFAs in proportions that appear to be protective against heart disease risk and support the

maintenance of cognitive function.^8

The companion resources provide more detailed information on the recommended number of serves and serve

sizes of unsaturated spreads and oils required for different population groups (see Tables 3.2 and 3.3). Discussion

of dietary patterns and the environment is included in Appendix G.

Table 3.2: Recommended allowance for number of serves of unsaturated spreads and oils per day

Age (years) Number of serves*

Boys 2–3 ½

4–8 1

9–11 1

12–13 1 ½

14–18 2

Men 19–50 4

51–70 4

70+ 2

Girls 2–3 ½

4–8 1

9–11 1

12–13 1 ½

14–18 2

Pregnant (up to 18 years) 2

Breastfeeding (up to 18 years) 2

Women 19–50 2

51–70 2

70+ 2

Pregnant (19–50 years) 2

Breastfeeding (19–50 years) 2

Note: *Additional amounts of the five food groups or unsaturated spreads and oils or discretionary choices are needed only by people

who are taller or more active to meet additional energy requirements.

Source: Food Modelling System.^9

Table 3.3: Standard serve size equivalents of unsaturated spreads and oils

Food group Serve sizes (250kJ)

Unsaturated spreads and oils 10g polyunsaturated spread

10g monounsaturated spread

7g monounsaturated or polyunsaturated oil, for example olive, canola or sunflower oil

10g tree nuts or peanuts or nut pastes/butters

Source: Food Modelling System.^9