Chapter 3 Australian Dietary Guidelines

• The Australian Dietary Guidelines are a framework for healthy eating based on scientific evidence and expert opinion, aiming to protect against diet-related conditions, chronic disease, and promote community health and wellbeing
• The Guidelines were developed through rigorous research methodology to provide credible, evidence based dietary information
• The Australian Dietary Guidelines were published by the National Health and Medical Research Council (NHMRC) with funding from the Australian Government Department of Health and Ageing
• The development of the Guidelines involved a multidisciplinary committee that reviewed previous guidelines, evidence reports, nutrient reference values, and key authoritative government reports
• The Guidelines focus on whole foods rather than isolated nutrients, and additional information was sought on various aspects including physical activity, weight gain, and food safety
• The evidence from the reviews was graded based on evidence base, consistency, clinical impact, generalisability, and applicability, ranging from A (trustworthy evidence) to D (weak evidence)
• Each food group has distinguishing nutrients and other significant nutrients listed
• The table shows the nutritional characteristics of the five food groups: grains, vegetables and legumes, fruit, dairy, and lean meat and alternatives

  
• The Australian Guide to Healthy Eating represents the proportion of the five food groups recommended for consumption each day
• Consuming different types and colors of vegetables and legumes/beans provides a range of nutrients and phytochemicals that help prevent weight gain and lifestyle diseases
• Different colors of vegetables provide various nutrients and phytochemicals
• Fried vegetables like chips are not included in this food group due to their high energy density, salt, and fat content
• The consumption of fruit may help reduce the risk of cardiovascular disease and some cancers, and assist in maintaining a healthy weight due to its high fiber, vitamin, and phytochemical profile
• Fruits and vegetables are nutrient-dense and high in fibre, contributing to satiety, which can assist in appetite and hunger management
• Consumption of fruits and vegetables may reduce the risk of type 2 diabetes and colorectal cancer
• Eating whole fresh fruit is preferred over fruit juice to retain dietary fiber
• Choosing different colored fruits increases the variety of nutrients in the diet
• Fruits and vegetables high in fibre reduce the risk of colorectal cancer by assisting in regular healthy bowel movements
• Soluble fibre found in barley and oats reduces the risk of weight gain, cardiovascular disease, and type 2 diabetes
• Soluble fibre dissolves in water to form a thick gel-like substance that slows down digestion, helping people feel fuller for longer
• Insoluble fibre adds bulk to faeces, promoting regular bowel movements and reducing the risk of colorectal cancer
• Insoluble fibre aids in the removal of harmful toxins in the large intestine, reducing the risk of colorectal cancer
• Consumption of wholegrain/high-fibre foods is associated with reduced risk of weight gain, cardiovascular disease, type 2 diabetes, and some types of cancers
• Soluble fibre and resistant starch have prebiotic effects, feeding healthy bacteria in the large intestine to protect against colorectal cancer
• Consumption of oats slows glucose absorption, reducing the requirement of insulin
• Soluble fibre increases the absorption of LDL cholesterol, helping to lower blood cholesterol levels
• Insoluble fibre absorbs water, adds bulk to faeces, and promotes regular bowel movements, reducing constipation and haemorrhoids
• Lean meats, poultry, fish, eggs, nuts, seeds, and legumes/beans are protein-rich foods providing iron, zinc, vitamin B12, and essential fatty acids
• Processed and cured meats like ham, bacon, and salami are not included in the lean meat group due to high salt and saturated fat content
• Reduced fat dairy foods reduce the risk of cardiovascular disease, type 2 diabetes, hypertension, and some types of cancer
• Calcium-rich foods improve bone mineral density and have anti-inflammatory effects
• The Australian Government Department of Health defines discretionary choices as foods and drinks containing saturated fat, added salt, added sugars, and alcohol, which are considered occasional and in small amounts
• Discretionary choices, like processed meats, cakes, lollies, fried food, and soft drinks, can contribute high amounts of kilojoules to the daily diet and displace more nutritious foods
• Saturated fats, found in foods like butter and cream, can lead to obesity and related lifestyle diseases if overconsumed
• Trans fats increase the risk of cardiovascular disease by raising LDL cholesterol and lowering HDL cholesterol, while diets high in saturated fat increase insulin resistance and the risk of type 2 diabetes
• High levels of sodium in the diet increase blood volume and pressure, leading to risks of hypertension and cardiovascular disease
• High intakes of added sugar, often in the form of sucrose, contribute to adverse health effects like weight gain and insulin resistance, a precursor of type 2 diabetes
• The five food groups are: grains, vegetables and legumes, fruit, milk, yogurt, cheese, and/or alternatives, and lean meat and poultry, fish, eggs, tofu, nuts, and seeds, legumes/beans

  
• Breastfeeding provides short-term and long-term health benefits for both infant and mother
• Food poisoning generally occurs when pathogenic bacteria multiply to harmful levels due to incorrect handling and temperature control of food