6.4 healthy eating

Question 1

3 initiatives to promote healthy eating

Answer 1

• The Australian Dietary Guidelines
• The Australian Guide to Healthy Eating
• The Aboriginal and Torres Strait Islander Guide to Healthy Eating

Question 2

what is the aim of the Australian dietary guidelines

Answer 2

aimed to promote healthy eating and aimed at all people in the general healthy population.

Question 3

GUIDELINE 1

Answer 3

To achieve and maintain a healthy weight, be physically active and choose amounts of nutritious food and drinks to meet your energy needs.

Question 4

GUIDELINE 2

Answer 4

Enjoy a wide variety of nutritious foods from the following five groups every day and drink plenty of water.

Question 5

GUIDELINE 3

Answer 5

Limit intake of foods containing saturated fat, added salt, added sugars and alcohol.

Question 6

GUIDELINE 4

Answer 6

Encourage, support and promote breastfeeding.

Question 7

GUIDELINE 5

Answer 7

Care for your food; prepare and store it safely.

Question 8

what does guideline 1 relate to?

Answer 8

relates to energy balance and encourages individuals to only consume the amount of energy they require for their specific energy needs.

A positive energy imbalance occurs when people consume too much energy for their needs, increasing the risk of obesity and associated conditions such as cardiovascular disease, type 2 diabetes and some cancers.

Energy comes from foods rich in carbohydrates, fats and protein, and these should be moderated to ensure energy intake is balanced.

Question 9

what does guideline 2 provide?

Answer 9

provides advice relating to the consumption of the five food groups and water.

Consuming a range of foods from the five food groups is associated with lower levels of mortality and morbidity compared to diets in which a range of foods is not consumed.

Question 10

Vegetables and legumes/beans description and benefits

Answer 10

• low in fat and relatively low in energy (kilojoules)
• provides carbohydrates, the body’s preferred fuel for energy production
• high in fibre, which maintains the health of the digestive system and reduces the risk of colorectal cancer
• Fibre also provides feelings of fullness, which can reduce the risk of overeating and weight gain
• Rich in antioxidants, vegetables work to reduce the impact of free radicals and thus the risk of cardiovascular disease and cancer
• adequate consumption of vegetables is related to a reduced risk of obesity, some cancers, cardiovascular disease and type 2 diabetes

Question 11

fruit description and benefits

Answer 11

• low in fat and provide carbohydrates for energy while also being a major source of fibre and antioxidants
• adequate fruit intake is associated with lower rates of some cancers, obesity, cardiovascular disease and type 2 diabetes, and improved functioning of body systems such as the immune system

Question 12

Grain (cereal) foods description and benefits

Answer 12

• Wholegrain and/or high-fibre cereal foods, such as breads, cereals, rice, pasta, noodles, polenta, couscous, oats, quinoa and barley
• good sources of carbohydrates and fibre
• low in fat
• contribute to a decreased risk of obesity, colorectal and other cancers, cardiovascular disease and type 2 diabetes

Question 13

Lean meats and alternatives description and benefits

Answer 13

• Lean meats and poultry, fish, eggs, tofu, nuts and seeds, and legumes/beans
• major sources of protein, as well as vitamins, minerals and essential fatty acids
• Protein is required to maintain healthy cells, tissues and systems for optimal functioning of many body processes such as immune and cardiovascular function
• Fish, nuts and seeds can contain monounsaturated and polyunsaturated fats, which can decrease the risk of cardiovascular disease by lowering levels of low-density lipoprotein

Question 14

Dairy products and alternatives (reduced fat) description and benefits

Answer 14

• Milk, yoghurt, cheese and/or their alternatives
• high in many nutrients including protein and calcium, which supports bone health and reduces the risk of osteoporosis
• Regular consumption of milk and alternatives has also been shown to decrease the risk of cardiovascular disease, some cancers and type 2 diabetes

Question 15

water description and benefits

Answer 15

• required for many bodily processes including digestion, waste removal and chemical reactions, and does not contribute any energy to the body
• adequate water intake is associated with well-functioning body systems and reduced risk of weight gain and associated conditions such as cardiovascular disease, some cancers and type 2 diabetes
• Because water doesn’t contain any sugar, it can also decrease the risk of dental caries

Question 16

what does guideline 3 focus on?

Answer 16

focuses on limiting the intake of foods that are either energy dense or increase the risk of conditions such as cardiovascular disease. These foods are referred to as discretionary foods.

Question 17

what are discretionary foods

Answer 17

• food and drinks that are not necessary to provide the nutrients the body needs but may add variety and can sometimes be included in an individual’s diet in small amounts.
• high in saturated fats, sugars and/or alcohol, and are therefore described as energy dense
• Many are also high in salt, which increases the risk of cardiovascular disease and osteoporosis.

Question 18

what does guideline 4 promote and why?

Answer 18

promotes breastfeeding for infants. because breast milk contains all of the nutritional requirements to support the growth and development of infants to around six months of age.

Those who are breastfed for the first six months of life have a lower risk of infection, asthma and sudden infant death syndrome.
Later in life, those who were breastfed as infants experience a decreased risk of obesity, hypertension and some chronic diseases.

Question 19

what is the aim of guideline 5?

Answer 19

The aim of this guideline is to reduce the risk of food-borne diseases in the community.
It is estimated that there are over five million cases of food poisoning in Australia every year, and this reduces the level of health and wellbeing experienced.

Question 20

strengths of the Australian Dietary Guidelines

Answer 20

• are available for free download, meaning that cost doesn’t act as a barrier
• provide advice for individuals with different needs, such as people in different lifespan stages and people from different cultural backgrounds, so more people can benefit from them
• available in an accessible format, making them more accessible for those with low vision.
• The number of serves and what constitutes a serve are included in the Australian Dietary Guidelines resource.
• If people ‘enjoy a wide variety of nutritious foods from the five food groups every day and drink plenty of water’, energy dense food intake will decrease.

Question 21

limitations of the Australian Dietary Guidelines

Answer 21

• they are written and may be hard for people with low literacy levels to understand and follow
• only available in English, making them difficult for those from non-English-speaking backgrounds to follow
• based on the requirements of the average person. This can mean that the serving sizes are not appropriate for all people

Question 22

what is the Australian Guide to Healthy Eating

Answer 22

a food selection tool incorporated into the Australian Dietary Guidelines. It is intended to be used by consumers to assist them in planning, selecting and consuming adequate proportions of foods from the five food groups.

Question 23

what guidelines does the AGTHE reflect?

Answer 23

Guidelines 2 and 3.

Question 24

what is the main difference between the AGTHE and TAATSIGTHE?

Answer 24

the Aboriginal and Torres Strait Islander Guide to Healthy Eating includes references to traditional foods such as kangaroo, goanna and crab meat, bush fruits and vegetables, and damper.

Question 25

strengths of the Australian Guide to Healthy Eating and The Aboriginal and Torres Strait Islander Guide to Healthy Eating

Answer 25

- AGTHE is translated into more than 10 languages, which increases the ability of those from linguistically diverse groups to utilise it - apply to people of all ages, which means parents can use them to guide the food intake of themselves and their children without having to refer to separate models - provide a visual presentation of Australian Guidelines 2 and 3. This can make it easier for people to understand and therefore follow - Because the guides are based on Australian Guidelines 2 and 3, they are based on the latest scientific research, which can assist in their effectiveness in addressing significant health outcomes in Australia - A range of foods are included from different cultures, which can assist different groups in improving their food intake

Question 26

limitations of the Australian Guide to Healthy Eating and The Aboriginal and Torres Strait Islander Guide to Healthy Eating

Answer 26

- show the proportions in which the five food groups should be consumed but do not provide information on serving sizes or numbers, which may mean that people consume too much or not enough food overall - do not make provisions for composite foods such as pizza or a casserole, which can make them difficult to follow - do not provide specific advice for people with dietary conditions or needs, which reduces the number of people who can benefit from them.