- Department of Health | The Australian Guide to Healthy Eating
- Australian Dietary Guidelines 2013
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Department of Health | The Australian Guide to Healthy Eating
Evidence based best practice resources for South Australian clinicians and health care workers including clinical plans, policies and guidelines. Notifiable disease reporting. When and how to notify SA Health of cases including deaths suspected of having or diagnosed with notifiable conditions. Healthy eating is just as important for older adults as it is for everyone, and eating should be an enjoyable and sociable activity that we can look forward to, while still being a healthy one.
Unfortunately a number of older Australians have poor diets — often from not eating a variety of nutritious foods. Appetite can often decrease as we get older, so eating a variety of foods can help keep food interesting. Eat foods that are high in nutrients from the five food groups pictured in the Australian Guide to Healthy Eating including:.
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Some foods, such as lollies, chocolates, soft drinks and cakes, do not fit into the food groups. These are not needed for our bodies, and should only be eaten every now-and-then or in small amounts.
Australian Dietary Guidelines 2013
Find out how many serves of each food group you need. We need to take regular drinks, which can include water and other drinks such as soda water, fruit juice and milk. Small amounts of tea and coffee can also be included. Choose foods that are high in fibre, such as fruits, vegetables, legumes and wholegrain varieties of bread and cereals, to encourage good bowel health.
Be sure to eat protein-rich foods such as meat, fish, poultry, eggs, soybeans and nuts. Our need for protein increases when we reach our 70s — protein in the diet helps heal wounds, which can be important as older people often undergo more injuries and surgeries. Enjoy foods high in calcium such as low-fat milk, cheese, custard and yoghurt to help prevent or slow the progression of osteoporosis.
Calcium-enriched soy milk and fish with soft, edible bones such as canned salmon or sardines, are also good sources of calcium. Vitamin D is also important in bone health for older adults. We mainly get Vitamin D from sunlight, and smaller amounts from foods including:.
Limit the saturated fats you eat and keep an eye on your total fat intake. As the years go by, sadly our sense of taste can decrease. But rather than adding salt, have a look at other ways to add flavour to foods, such as with spices or fresh herbs. Keep a well stocked pantry and freezer so that you can easily make healthy meals without having to head to the supermarket. The amount and types of foods we eat can be affected by the changes to our lifestyle as we get older.
These may include include:.
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These often lead to skipping meals and generally eating poorly, so look at the following ideas to help you eat regularly. To find out more about the Five Food Groups, occasional foods and how much you need to eat to be healthy, see Recommended number of serves for adults. It can be hard coming up with new and interesting food options so why not have a look at these inspiring snack, lunchbox and meal ideas and new recipes?
Enjoying a healthy diet and staying active will help to keep us healthy as we age — just remember to eat well, keep moving, and call on friends and family whenever you need help along the way. What are you looking for? Close Healthy living for you and your family How to make healthy choices a part of every day life. Get Healthy Information and Coaching Service Get Healthy is a free confidential coaching service that helps adults make lifestyle changes for better health. Information to help you understand and reduce your health risks.
Australian Dietary Guidelines and healthy eating chart (PDF)
Recommended health checks Regular health checks and screening tests that can help you to stay healthy. Protecting your health Simple things you can do to protect your health and the health of others. Healthy weight Easy steps you can take to help reach and maintain a healthy weight for better health and wellbeing. Healthy eating Get more out of life, feel better and live longer by eating healthy food - here's how! Be active Hints and tips for being active to help you feel better and increase your chances for a longer life.
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Enjoy a variety of foods Appetite can often decrease as we get older, so eating a variety of foods can help keep food interesting. Drink plenty of water!
Make small changes for good health Fibre Choose foods that are high in fibre, such as fruits, vegetables, legumes and wholegrain varieties of bread and cereals, to encourage good bowel health. Protein Be sure to eat protein-rich foods such as meat, fish, poultry, eggs, soybeans and nuts. About us Publications Australian Dietary Guidelines. Publication Data Reference number.
What is healthy eating?
Go to downloads. Australian Dietary Guidelines - Ordering Catelogue 4. Related resources. This document outlines required essential nutrient intake believed adequate to meet the nutritional…. Infant Feeding Guidelines: information for health workers.
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