# data[].attributes.attachment_link.description
The Australian Dietary Guidelines (the Guidelines) provide up-to-date advice about the amount and kinds of foods th

# data[].attributes.attachment_link.readable_text
The size of your belly can be an accurate barometer of your future health risks. Stephanie Osfield tells how you can make a difference.

We may play down our widening waistlines by calling them muffin tops, love handles and spare tyres, yet Australian bellies are getting bigger and bigger.

More than 66 per cent of women and 60 per cent of men sport a belly size big enough to be considered a health hazard.

Carrying excess fat around your middle is now known to be more dangerous than fat around your hips and thighs.

"In excess, the fat we can see on our tummy is often a sign of fat hiding in the abdomen," says Tim Crowe, Associate Professor of Nutrition at Deakin University.

This more dangerous visceral fat accumulates deeper in the belly where it wraps around vital organs, like your kidneys and heart. Unseen and undetected, it can wreak hormonal havoc.

"Visceral fat is metabolically active," he explains.

"Fat cells in the abdomen are like little factories that pump hormones into the body - in women who are overweight for example, this may lead to excess oestrogen, which can compromise fertility and has been linked to some oestrogen-sensitive breast cancers," he says.

Visceral belly fat also produces inflammatory chemicals.

"These are linked to conditions like diabetes, heart disease, asthma and arthritis," says Professor Joseph Proietto of the Department of Endocrinology at the University of Melbourne.

"In the heart, they may lead to the build-up of plaques in the arteries which can increase the risk of heart attack."

"Visceral fat continuously releases free fatty acids into the bloodstream," Prof Proietto warns.

"These go straight to the liver where they increase the production of other fats like 'bad' LDL cholesterol and triglycerides and also lead the body to produce more glucose, which may then get stored as more fat."

This excess fat (stored around the body) can accumulate in the neck and contribute to sleep apnoea, in the heart where it can narrow the arteries, and in the muscles, where it can prevent them from using the glucose that is stored there.

In addition, visceral fat releases 'bad' chemicals that can stop glucose from getting to where it needs to go to be used for energy. As a result, glucose levels in your bloodstream rise. Your body then tries to get rid of the excess glucose by pumping out more insulin - the hormone that helps taxi glucose into cells.

"To stop this excess insulin your body shuts down the insulin receptors on the outside of your cells. This is called insulin resistance, an unhealthy state that can cause type 2 diabetes," Prof Proietto says.

But there is good news. If you decide to shed weight, some of this visceral fat is among the first to go.

When you cut back on kilojoules, your body usually burns visceral fat first. Add exercise to the mix and this also encourages the loss of visceral fat - even if you're not losing a great deal of weight.

So, if you've gone up a notch or two on your belt, there are simple changes that can help shave centimetres from your waist and add years to your life, says Ass Prof Crowe.

How to get started

Exercise increases the body's lean muscle and muscle tissue burns more kilojoules than fat tissue, even at rest. So, aim for at least half an hour of exercise every day.

"Walking around three to four km daily can help you maintain a healthy weight and reduce belly fat - but make sure to stride, not stroll, so that you feel a bit breathless if you try to talk," says Dr Nathan Johnson, exercise physiologist and Researcher at the Boden Institute of Obesity, Nutrition, Exercise and Eating disorders.

For weight loss Johnson recommends, "activities that use large muscles such as cycling, swimming, dancing or aerobics."

Too busy or tired for a full half hour? Try short 5-10 minute exercise bursts, with 8-20 seconds of activity and 12-20 of recovery, known as High Intensity Interval Training (HIIT).

"Studies show some people lose belly weight faster and in less workout time by engaging in activities that cause rapid breathlessness like jumping, skipping or riding a stationary bike," says Kate Pumpa, Assistant Professor of Exercise Physiology at the University of Canberra.

"HIIT helps you expend a large amount of kilojoules in a short space of time and quickly uses up your glycogen stores so that your body burns fat for fuel." Check with your GP before you start any new exercise routine.

Hormones

Whether it's beer guts or muffin tops, do our male or female hormones really dictate our midriff measurement? "They do to some extent," says Ass Prof Crowe. "Men are more prone to gain weight in their belly due to testosterone."

Eating too much

While high-fat foods like creamy cakes, cheesy pizzas and burgers don't help, eating too much in general is just as responsible.

Alcohol

It's not only high in kilojoules but when you drink, your liver is too busy burning off the alcohol to burn off the fat. Alcohol can also affect the hormones that regulate satiety, causing you to overeat. Result: waist gain.

Lack of daily activity

For men, it can be a rude awakening to discover that after being able to seemingly eat anything during their teens and twenties, once they hit their thirties, have a family and a more demanding career, they gain a new gut companion. It's a lack of activity, whether organised sport or general racing around, that means those big hearty meals that were once burned up, are now surplus to requirements, and end up as extra weight around the waist.

Menopause

It's a time when many women develop an unwanted belly. "Lower oestrogen levels after menopause can lead women to store weight more like men around their belly, gaining visceral fat and increasing the risk of heart disease," Ass Prof Crowe adds. Once again, any weight gain is exacerbated by lack of activity and too many high-kilojoule foods.

The sleep connection

Many studies show people who sleep less than five hours a night weigh more, particularly in middle age. At the University of Chicago, it took only four nights of slashing sleep to 4.5 hours for the fat cells in otherwise young, healthy and lean men and women to become 30 per cent less responsive to insulin. This indicates the start of insulin resistance (where cells no longer effectively utilise glucose and insulin for energy) which can lead to pre-diabetes, the precursor to type 2 diabetes.

Stress

"Stress can also upset the appetite hormones that cause hunger, leading us to eat more," says Prof Proietto.

Aside from heart disease, diabetes and cancer, abdominal weight gain is linked to many other health issues:

Dementia

Belly fat, particularly from middle age onwards ramps up risk of dementia later in life, shows research by Boston University School of Medicine.

Osteoporosis

Harvard research has shown men carrying deep visceral fat suffer decreased bone density and strength.

Migraines

Women and men aged between 20 and 55 suffer more migraines if they have bigger waistlines, shows research from Drexel University in the US.

Poor sleep quality

Losing weight, particularly belly fat, improves sleep and reduces daytime tiredness according to a Johns Hopkins study.

Breast cancer

Women carrying more belly fat before menopause are at greater risk of some types of breast cancer, shows research led by Brigham and Women's Hospital.

Asthma

Research by the University of Science and Technology in Norway found adults with bigger bellies were more likely to develop asthma, even if they weren't overweight.

What's the tipping point from a healthy belly to hazardous one? It's not quite as simple as doing a pinch test.

"Slim people who run marathons regularly can still grab a little bit of abdominal fat, and it is not this fat but the deeper visceral fat which is most dangerous," says Prof Proietto. He points out that cholesterol, blood sugars and blood pressure should be regularly checked and always considered along with your waist circumference.

Your waist circumference

According to the Department of Health and Ageing, waist measurement is a more reasonable guide to your risk of health problems than your weight or BMI.

"If you increase exercise, your weight on the scales might go up due to muscle gain, so measuring the loss of centimeters from your waist is often a better indication of weight loss and health benefits," says Dr Pumpa.

To measure your waistline

Measure directly against your skin.

Breathe out normally.

Make sure tape is snug, without compressing your skin.

Measure halfway between your lowest rib and the top of your hipbone, roughly in line with your belly button.

Don't have a tape measure? Download one from the government's Measure Up website at measureup.gov.au.

Generally, the following waist measurements are a guide to your potential risk of chronic disease, like type 2 diabetes or heart disease.

To help you lose weight, especially around your middle, here are your go-to foods - and the ones to limit.

Foods to eat more of

Low-kilojoule vegetables

Make these a daily part of lunch as well as dinner. They lend satisfying bulk to sandwiches and make tasty salads, too. Look for capsicum, leafy greens (lettuce, spinach, bok choy), cauliflower, tomatoes and mushrooms.

Chickpeas, lentils, kidney beans

These are high in filling fibre. They are perfect to add to salads, pastas, taco mixes and chilli con carne.

Lean meat

Try trimmed steak, chicken breast and lean mince. A healthy portion is the size of your palm. Make sure your dinner has twice the serving size of vegies as meat.

Reduced-fat dairy

Opt for skim milk on morning cereal, eat low-fat yoghurt as a morning snack and try the tasty varieties of reduced-fat cheese.

Wholegrains

Have a bowl of muesli or porridge for breakfast, look for grainy bread or crispbreads for your lunch and choose brown rice for stir-fries and even sushi. These are all filling options.

Filling snacks

Keep fresh fruit, a handful of nuts, or hommous with vegie sticks on hand for nourishing snack choices. You'll be less likely to give in when temptation arises.

Small amounts of good fats

Use olive oil-based salad dressings, try avocado instead of butter on your sandwich and toast and when cooking, use a spray oil, like canola or olive.

Foods to eat less of

High-kilojoule drinks

Sugary soft drinks and cordial add loads of empty kilojoules, so keep them to once-a-week treats. Even juice needs to be limited to a 125ml glass, or you end up with more far more kilojoules than health benefits.

Large full-fat coffees

Downsize and opt for skim milk and watch out for any added syrups, too.

Fatty meats

Salami, steak with fat marbled through it, fatty minces, chicken thighs, or BBQ chicken with the skin on all add lots of saturated fat.

High-kilojoule snacks

Chocolate bars, potato chips, big muffins and cake are fine once in a while. But, eating them more than once a week can quickly sabotage your aim to shed belly fat. Keep these to occasional treats.

Refined grains

White bread, rice cakes and processed cereals all get digested more quickly, so won't keep you as full as wholegrain choices. In fact, a 2008 review found "there is strong evidence that a diet high in wholegrains is associated with a lower body mass index, smaller waist circumference, and reduced-risk of being overweight." So ditch the refined stuff and go for wholegrain!

Lots of takeaway or deep-fried food

Fish and chips, pizza, burgers and hot chips are all high in kilojoules, saturated fat and salt. If you're trying to lose weight, these foods are best kept to once a fortnight.

# data[].attributes.attachment_link.description
The size of your belly can be an accurate barometer of your future health risks.

# data[].attributes.attachment_link.readable_text
At Healthy Kids, we are passionate about nutrition for kids. Children have their own unique nutrient needs and meeting those needs is vital for a child to grow up big and strong (and healthy)!

A child's diet should consist of a variety of foods that contain a range of nutrients. Browse through our pages to learn about:

Plus, read our advice on what to say and what NOT to say when talking to your kids about nutrition!

# data[].attributes.attachment_link.description
At Healthy Kids, we are passionate about nutrition for kids. Children have their own unique nutrient needs and meeting those needs is vital for a child to grow up big and strong (and healthy)! A child's diet should consist of a variety of foods that contain a range of nutrients.

# data[].attributes.headline
Australias Health 2016 - Report by Aus Govt

# data[].attributes.subject
Australias Health 2016 - Report by Aus Govt

# data[].attributes.attachment_link.provider_name
Healthy Eating Australia | Free Meal Planning Workbook

# data[].attributes.attachment_link.readable_text
Over the last 10 years I've seen such a huge changes in how society and industry has changed in terms of health, lifestyle and nutrition. Back in 2007 when All About Nutrition (now Healthy Eating Australia) came about, the common consensus was that healthy eating was boring, hard, time consuming, complicated and bland in taste. There were no resources out there that made healthy eating quick, easy and fun which is why Healthy Eating Australia came about.

Some of the main changes I've seen in the last 10 year:

1. There are tonnes of websites and services offering advice, products and information on health & Nutrition

2. There is a variety of lifestyle diets out there that people now follow (paleo, vegan, raw, clean eating etc...)

3. We've become a little obsessed with the latest foods such as chia seeds, cocoa, coco whip, kefir, goji berries etc...

4. Funky little alternative cafe's are popping up and a very popular now

5. It's becoming the norm for restaurants to offer gluten free, lactose free, vegan friendly etc...

6. Fast food outlets now offer healthy alternatives

7. Supermarkets stock a lot more healthy options and affordable organic products

8. People are also more switched on and can't be blindsided by advertising, poorly made products and dodgy deals anymore

Below are seven 2017 Healthy Food Trends I expect to see this year:

1. Bone Broth

Bone broth has been around for years but is an old broth which is coming back into the lime light to heal the gastrointestinal tract (GIT) as we are seeing a lot of intolerance, autoimmune and diseases wreaking havoc on the GIT.

Bone broth is basically marrow and gelatine bones from beef, chicken or fish simmered with vegetables in water for 24-48 hours. Sounds gross I know, but it's delicious and rich in minerals which assists with supporting the immune system and contains healing compounds such as collagen, glutamine, glycine and proline. The collagen heals your gut lining and assists with reducing intestinal inflammation (Dr. Axe, 2017).

Bone broth is a key recipe used in the Heal Your Gut Cookbook by Hilary Boynton and Mary G. Brackett which contains nutrient dense recipes for intestinal health using the GAPS diet.

2. Loving Kefir

Kefir is a fermented milk beverage derived from kefir grains which serves as a natural probiotic. Several studies have shown that it has antimicrobial, antitumor, anticarcinogenic and immunomodulatory activity (Leite et al. 2013).

Probiotics play an important role in our digestive system and help keep your GIT healthy. They also assist with preventing urinary tract infections, boost immune function, improve digestion.

Fermented foods such as kefir are becoming increasingly popular as they a high in probiotics. Other popular fermented foods include kombucha, sauerkraut, miso etc...

3. Greater Support For The Little Guy

Consumers used to be about buying labels they knew and trusted and have been around for many years. Now we are seeing a trend in consumers purchasing new and upcoming products from smaller brands which are making a differences to the environment or society such as being eco friendly, biodegradable, donating to charity, are getting out there in the community, have a purpose to do good in the world etc...

Consumers are loving these products as these brands are making the world a better place and who doesn't love supporting the little guy.

4. Reduced Allergenic Foods

It is expected that we'll see more reduced allergenic foods available to us over the next few years as we continue to see a raise in food allergies such as gluten, lactose, nuts, eggs etc... According to Coeliac.org.au (2017) 1 in 70 Australians are affected by coeliac disease and research conducted by Roy Morgan (2017) discovered that 1.7% of Australian males and 6.2% of Australia females reported to be lactose intolerant. The number 1 allergy for children according to Growingupinaustralia.gov.au (2017) is peanuts.

5. Affordable Organic / Bio Dynamic Products

Organic / Bio Dynamic Products used to be a superior product that not many could afford and were really only found in the Health Food Stores plus the variety of these products were limited. Now we see them at the fresh food markets and in the supermarkets, we have access to fruit, veggies, legumes, beans, meats, whole grains, nuts etc... ; and the prices are increasingly becoming aligned with the other products on offer.

Over the next few year I predict we'll see more Organic/Bio Dynamic products on offer and comparative pricing. I'd love to say this'll happen this year but I think it'll take a few more years for this to occur.

6. Label Smarts

Label confusion is still around, but is beginning to better understood and over the next year or more we'll start to see a change here.

Consumers are beginning to understand what it means when the sugar or saturated fat content is high, when the product contains gluten or lactose; when there are a bunch of numbers, colours and additives on the ingredients list; or when a product which should only have 5 ingredients has 100 ingredients (i.e. those pre made chocolate cakes). Consumers are also starting to see that fresh is best and making things form scratch is a much healthier alternative.

7. Increase In Awareness

Consumer are becoming increasingly aware and more intelligent in terms of what foods cause them harm, targeted advertising, labels and food knowledge. This doesn't mean they'll only eat whole foods and never touch unhealthy foods, but more that they are opening up more to these things.

Over the next few years I believe we'll see society awakening to understanding that their health is important to them and that the foods they eat contribute to greater well being or spiral into sickness and disease and the choice is theirs.

In summary we are moving towards a better healthier future in Australia which is great to see! If you liked this post please share this article and sharable with your friends:

References

Dr. Axe. (2017). #BoneBroth Benefits for Digestion, Arthritis, and Cellulite. [online] Available at: https://draxe.com/the-healing-power-of-bone-broth-for-digestion-arthritis-and-cellulite/ [Accessed 5 Jan. 2017].

Leite, A., Miguel, M., Peixoto, R., Rosado, A., Silva, J. and Paschoalin, V. (2013). Microbiological, technological and therapeutic properties of kefir: a natural probiotic beverage. Brazilian Journal of Microbiology, 44(2), pp.341-349.

Coeliac.org.au. (2017). Coeliac Disease - Coeliac Australia. [online] Available at: http://www.coeliac.org.au/coeliac-disease/ [Accessed 5 Jan. 2017].

Roy Morgan. (2017). Lactose intolerance on the rise among Australian women. [online] Available at: http://www.roymorgan.com/findings/6673-lactose-intolerance-on-rise-among-australian-women-201602152253 [Accessed 5 Jan. 2017].

Growingupinaustralia.gov.au. (2017). 8 Children's food allergies - The Longitudinal Study of Australian Children Annual statistical report 2012. [online] Available at: http://www.growingupinaustralia.gov.au/pubs/asr/2012/asr2012h.html [Accessed 5 Jan. 2017].

2017 Healthy Food Trends was last modified: by

# data[].attributes.attachment_link.title
Healthy Eating Australia Blog | 2017 Healthy Food Trends

# data[].attributes.attachment_link.description
Over the last 10 years I've seen such a huge changes in how society and industry has changed in terms of health, lifestyle and nutrition. Back in 2007 when All About Nutrition (now Healthy Eating Australia) came about, the common consensus was that healthy eating was boring, hard, time consuming, complicated and bland in taste.

# data[].attributes.attachment_link.readable_text
The updated Australian Dietary Guidelines (2013) are based on foods, food groups and eating patterns rather than individual nutrients. However, these evidence-based guidelines have been designed so you will get enough of the nutrients essential for good health and reduce your risk of heart disease, type 2 diabetes, some cancers and obesity.

Guideline 1: To achieve and maintain a healthy weight, be physically active and choose amounts of nutritious food and drinks to meet your energy needs

Children and adolescents should eat sufficient nutritious foods to grow and develop normally. They should be physically active every day and their growth should be checked regularly.

Older people should eat nutritious foods and keep physically active to help maintain muscle strength and a healthy weight.

Watch what you eat

If you constantly eat even a little more than your body needs, you will gain weight.

Eating too much may be due to quantity (large portions) or quality (too many discretionary products - often called 'junk' foods and drinks). Discretionary foods and drinks now contribute over one-third of adults' and more than 40% of children's kilojoule intake and are an important factor contributing to current high levels of obesity. Limiting these foods is essential for good nutrition and maintaining a healthy weight.

Sugar-sweetened drinks are a particular hazard for weight gain in both adults and children. Studies show that, unlike solid foods, sweetened drinks have no impact on satiety (feeling full). Preferred drinks are water, moderate amounts of tea or coffee, and milk for children.

Help prevent weight gain: get active!

A key message of the NHMRC dietary guidelines is to prevent weight gain by eating according to your energy needs. For those who have sedentary jobs and lifestyles, planned physical activity is important not only to burn kilojoules but also to maintain or increase lean muscle tissue. More lean tissue increases total energy expenditure.

The NHMRC advises we follow international recommendations to include 45-60 minutes of moderate-intensity activity to avoid becoming overweight. People who were obese but have now lost their excess weight may need 60-90 minutes of moderate-intensity activity each day to maintain their weight loss.

Focus on healthy weight

Rather than thinking about the latest diet, try to maintain a healthy weight with healthy food choices and sufficient physical activity in your daily life. For example, limit discretionary foods and drinks, be as active as possible and reduce screen time and other sedentary activities. If you work in a sedentary job, balance your working day with some physical activity as well as keeping your energy intake from food and drinks in keeping with you body's energy needs. Where possible, incorporate more activity into your daily routine, for example, by reducing the amount of time you spend being physically inactive, by walking or cycling where practical rather than driving, using public transport, doing housework and active play with children.

Guideline 2: Enjoy a wide variety of nutritious foods from these 5 food groups every day:

Plenty of vegetables of different types and colours, and legumes/beans

Fruit

Grain (cereal) foods, mostly wholegrain and/or high cereal fibre varieties, such as breads, cereals, rice, pasta, noodles, polenta, couscous, oats, quinoa and barley

Lean meats and poultry, fish, eggs, tofu, nuts and seeds, and legumes/beans

Milk, yoghurt, cheese and/or their alternatives, mostly reduced fat

And drink plenty of water.

Eat plenty of vegetables, and include legumes

The Dietary Guidelines recommend a minimum of 5 servings of vegetables a day. Enjoy different types and colours for the best all-round nutritional value and remember to include vegetables at meals other than dinner. A serve is 1/2 cup of cooked vegetables such as broccoli or carrots or spinach or 1 cup of raw salad vegetables or 75g of vegetables such as potato or tomato. Currently, only 7% of Australians consume the recommended servings of vegetables, so this guideline is particularly important, especially in light of the many health benefits of consuming vegetables. A useful way to ensure variety is to use different coloured vegetables. Vegetables used in casseroles or pasta sauces or other dishes count towards the total.

Eat fruit

Two serves of fruit are recommended each day. A serve of fruit is a medium apple, banana, orange or pear, 2 apricots or kiwi fruit, or 1 cup of cooked or canned fruit (without added sugar) or 4 dried apricot halves. Note that average consumption of fruit in Australia is about half this level. Fruit juice lacks the dietary fibre found in fruit and is recommended for only occasional consumption and in small quantities (1/2 cup = a serving)

Enjoy a variety of grains (cereal) foods, mostly wholegrains

The Dietary Guidelines recommend mostly wholegrain varieties of grain foods. This includes oats, brown rice, wheat, rye, barley and corn, and products made from these grains such as wholegrain breads and breakfast cereals, polenta, couscous and pasta. Grains are sources of protein, carbohydrate, dietary fibre, vitamins of the B complex and vitamin E, iron, magnesium and zinc. The recommendation for women is 3-6 serves of grains a day (more during pregnancy and while breastfeeding), and for men 4 ½-6 serves a day. Those who are more active could select more serves. A serve of grain foods is 1 slice of bread, 1/2 cup of porridge or 30g of muesli or wheat flakes, ½ medium bread roll or 1/2 cup of cooked pasta, rice, polenta, bulgur or quinoa. Note that products such as cakes, biscuits and pastries are not part of this food group.

Enjoy lean meats and poultry, fish, eggs, tofu, nuts and seeds and legumes/beans

This diverse group of foods provide protein, but also a range of other nutrients, including iron, zinc and other minerals, vitamins and essential fatty acids. The NHMRC notes the World Cancer Research Fund's convincing evidence that a high intake of red meat (which includes beef, lamb, pork, veal) increases the risk of bowel cancer, so weekly consumption should not exceed 455g (65g/day). This is less than most Australians eat. Choosing a variety of foods from this group is recommended. For women, the NHMRC recommends 2- 2 ½ serves a day, and 2 ½-3 serves for men. A serve is 65g of meat, 80g of poultry, 100g fish (or 1 small can), 2 eggs, 1 cup cooked beans, lentils, chick peas or other legumes, 170g tofu or 30g nuts or seeds. Note that processed and cured meats such as bacon and ham are not part of this food group.

Enjoy milk, yoghurt, cheese and/or alternatives, mostly reduced fat

Milk, cheese and yoghurt are good sources of protein, calcium, vitamins (A, D, riboflavin and B12), iodine and zinc. Alternative plant-based products such as calcium-enriched soy, rice or oat drinks are also suitable - but not as an alternative to breast milk or infant formula for infants. The nutrients present in almond and coconut milk drinks vary but those with sufficient added calcium can be used as part of a varied diet for older children and adults. Fat-reduced milk and yoghurt are recommended because they contain most of the nutrients of the full-fat varieties, but have fewer kilojoules. This may not apply to some brands of sweetened yoghurt. Women are advised to have 2 ½-4 serves from this group each day with 2 ½-3 ½ serves for men. The higher levels are for older adults. A serve is 1 cup of milk, ¾ cup (200g) of yoghurt, 40g of cheese, ½ cup (120g) of ricotta. Plant-based milk drinks should have at least 100mg calcium/100 mL.

Guideline 3: Limit intake of foods containing saturated fat, added salt, added sugars and alcohol

a. Limit intake of foods high in saturated fat such as many biscuits, cakes, pastries, pies, processed meats, commercial burgers, pizza, fried foods, potato chips, crisps and other savoury snacks.

Replace high fat foods which contain predominantly saturated fats such as butter, cream, cooking margarine, coconut and palm oil with foods which contain predominately polyunsaturated and monounsaturated fats such as oils, spreads, nut butters/pastes and avocado.

Low fat diets are not suitable for children under the age of 2 years.

b. Limit intake of foods and drinks containing added salt

Read labels to choose lower sodium options among similar foods.

Do not add salt to foods in cooking or at the table.

c. Limit intake of foods and drinks containing added sugars such as confectionery, sugar-sweetened soft drinks and cordials, fruit drinks, vitamin waters, energy and sports drinks.

d. If you choose to drink alcohol, limit intake. For women who are pregnant, planning a pregnancy or breastfeeding, not drinking alcohol is the safest option.

Why this guideline is important

Foods high in saturated fat, salt or added sugars - and also alcohol - are associated with an increased risk of many of the common health problems in Australia, including heart disease, type 2 diabetes and excess weight. Foods in this category are designated as 'discretionary foods'. The high level of daily kilojoules these foods now contribute are inappropriate when over 60% of adults and 25% of Australian children are overweight or obese. These foods and drinks may be popular but they are not necessary and require most people to increase physical activity in order to burn up the extra kilojoules they provide. The NHMRC therefore advises that discretionary foods should only be consumed sometimes, and only in small amounts. To avoid becoming overweight, the smallest and least active adults will need to increase their physical activity if they wish to include any discretionary foods. For those who are already overweight or obese, the healthiest choice is to keep to the basic foods in the 5 food groups listed in Guideline 2.

Guideline 4: Encourage, support and promote breastfeeding

The NHMRC supports the World Health Organization in noting that breastfeeding offers an unequalled way of providing food for an infant's healthy growth and development. Infants should be exclusively breastfed until around 6 months of age when solid foods should be introduced. Breastfeeding should be continued until the infant is 12 months old or older, as desired by the mother and child. Support for breastfeeding from the father, other family members, the workplace and the community is important for women who are breastfeeding. The Dietary Guidelines include advice on how many servings of each of the 5 food groups are needed during breastfeeding.

Guideline 5: Care for your food; prepare and store it safely

We can be grateful that Australia has a safe food supply compared with many parts of the world. However, health authorities estimate that more than 5 million cases of foodborne illness occur each year in Australia. It is therefore important that we understand the need for appropriate food handling, storage, preparation and cooking. Foods that present higher risk include raw meats, poultry and fish, dairy products, cooked rice and pasta, salads containing mayonnaise and processed or prepared foods containing eggs. Special care is needed in handling food that will be consumed by infants, pregnant women, older people and those with some medical conditions.
Dr Rosemary Stanton, Nutritionist, Visiting Fellow, School of Medical Sciences, University of New South Wales.

# data[].attributes.attachment_link.title
Dietary guidelines for healthy eating - myDr.com.au

# data[].attributes.attachment_link.description
The updated Australian Dietary Guidelines (2013) are based on foods, food groups and eating patterns rather than individual nutrients. However, these evidence-based guidelines have been designed so you will get enough of the nutrients essential for good health and reduce your risk of heart disease, type 2 diabetes, some cancers and obesity.

# data[].attributes.attachment_link.readable_text
A healthy diet for teenagers should be an important focus for not only parents, but teenagers themselves, as this is a critical formative stage of life where the body matures into adulthood and there are many physical changes happening. Healthy habits adopted during these years can set eating patterns for life, so it is vital that teenagers learn to stay away from junk foods and take-outs and eat a healthy balanced diet instead with plenty of fresh fruit and vegetables. The healthy eating tips below can help overweight teens to lose weight, and establish a healthy eating habits to overcome many of the teenage eating disorders common today such as anorexia, bulimia and obesity.

Managing Your Weight
A key aspect of achieving success with a healthy diet for teenagers, is to understand that you have to adopt healthy eating habits that promote the wellbeing of your body, and give up on abusing food. To get into shape, you need to gradually change your eating and exercise patterns, and not resort to crash diets or other extreme measures such as vomitting and bingeing. By eating nutritious foods at regular times instead of junk food, and not feeling guilty when you eat you will be well on your way to achieving success. Learn to cultivate a positive body image by feeling good about yourself, instead of comparing your body to the images portrayed in the media.
Healthy Eating Strategies

1. It is important to have meals right through the day, Have a good breakfast, lunch and dinner and also eat healthy snacks such as fruit in between meals.

2. Eat a variety of food including things you may not have tried before like yoghurt, nuts, seeds and different vegetable and fruit selections.

3. Substitute healthy foods for unhealthy ones. For example, have low-fat or diet versions of food and drink. You will develop a taste for them even if you don"t like it!

4. Water is really important to keep your body working optimally. Drink lots of water during the day and you will also feel less hungry. Have water instead of soft drinks.

5. Junk food like pizza, cheeseburgers, chips, biscuits and fizzy drinks for example are full of sugar and salt and are high in calories. Avoid these foods and eat nutritious food instead.

6. Learn to recognize when you are full and limit your portions so you don"t overeat. Enjoy your food and don"t rush!

Making the Right Food choices
Some of the best foods to include in a healthy diet for teenagers are:

High Protein Foods. Proteins help build your muscles and keep you from overeating as they make you feel full. Examples are lean white meat, fish, beans, eggs, yoghurt, nuts and seeds.

Lean Dairy Foods. These have calcium and Vitamin D which your body needs for building your bones. If you develop strong bones as a teenager, you will reduce the risk of getting diseases such as osteoporosis later in life. Good dairy foods are low fat milk, yoghurt and cheese.

Fruits and Vegetables.Have 2 servings of fruit and 5 of vegetables every day. Fruits and vegetables are packed with phytonutrients, vitamins, minerals and fibre and will keep your body in top condition mentally and physically.

Low Glycemic Load Carbohydrates. Carbohydrates are the energy source for you body, but the best carbohydrates are those that are broken down slowly into glucose, keeping blood sugar levels stable. Examples are whole grain breads and cereals, lentils and vegetables.

Healthy Fats. You body needs fats to perform optimally, but you have to choose the right type of fats to eat. While saturated fats are bad, some fats are actually good for you, such as olive oil, nuts, seeds and oily fish. Include these in moderation in your daily diet to reduce long term risks for heart disease.

To successfully implement a healthy diet for teenagers, requires a change in eating patterns, and strategies to eat healthy.

To Top of Page

Return to Healthy Diets from Healthy Diet for Teenagers

Return to Healthy Eating

Now Available

Do you want to live healthier and longer?

Yes? Then sign up for our free Kick Start Diet and empower yourself with the knowledge and motivation you need.

Start your journey today to protect yourself from disease and manage your weight forever!

When you sign up, you will be able to download our Weight Loss Starter Pack on Day 1 of the Diet Plan.

# data[].attributes.attachment_link.description
A healthy diet for teenagers is very important, as as this is a critical formative stage of life where the body matures into adulthood. These healthy eating tips are great for teeenagers who need to shift from eating fast food to a nutritionally balanced diet.

# data[].attributes.attachment_link.readable_text
Use the Healthy Eating Plate as a guide for creating healthy, balanced meals-whether served at the table or packed in a lunch box. Click on each section of the interactive image below to learn more.

Looking for a printable copy? Download one here, and hang it on your refrigerator to serve as a daily reminder when planning and preparing your meals! Translations of the Healthy Eating Plate are also available in over 25 languages.

Building a Healthy and Balanced Diet

Make most of your meal vegetables and fruits - ½ of your plate.
Aim for color and variety, and remember that potatoes don't count as vegetables on the Healthy Eating Plate because of their negative impact on blood sugar.

Go for whole grains - ¼ of your plate.
Whole and intact grains-whole wheat, barley, wheat berries, quinoa, oats, brown rice, and foods made with them, such as whole wheat pasta-have a milder effect on blood sugar and insulin than white bread, white rice, and other refined grains.

Protein power - ¼ of your plate.
Fish, poultry, beans, and nuts are all healthy, versatile protein sources-they can be mixed into salads, and pair well with vegetables on a plate. Limit red meat, and avoid processed meats such as bacon and sausage.

Healthy plant oils - in moderation.
Choose healthy vegetable oils like olive, canola, soy, corn, sunflower, peanut, and others, and avoid partially hydrogenated oils, which contain unhealthy trans fats. Remember that low-fat does not mean "healthy."

Drink water, coffee, or tea.
Skip sugary drinks, limit milk and dairy products to one to two servings per day, and limit juice to a small glass per day.

The red figure running across the Healthy Eating Plate's placemat is a reminder that staying active is also important in weight control.
The main message of the Healthy Eating Plate is to focus on diet quality:

The type of carbohydrate in the diet is more important than the amount of carbohydrate in the diet, because some sources of carbohydrate-like vegetables (other than potatoes), fruits, whole grains, and beans-are healthier than others.

The Healthy Eating Plate also advises consumers to avoid sugary beverages, a major source of calories-usually with little nutritional value-in the American diet.

The Healthy Eating Plate encourages consumers to use healthy oils, and it does not set a maximum on the percentage of calories people should get each day from healthy sources of fat. In this way, the Healthy Eating Plate recommends the opposite of the low-fat message promoted for decades by the USDA.

Your Questions Answered

Are the relative sizes of the Healthy Eating Plate sections based on calories or volume?

The Healthy Eating Plate does not define a certain number of calories or servings per day from each food group. The relative section sizes suggest approximate relative proportions of each of the food groups to include on a healthy plate. They are not based on specific calorie amounts, and they are not meant to prescribe a certain number of calories or servings per day, since individuals' calorie and nutrient needs vary based on age, gender, body size, and level of activity.

How can I apply this guide if I don't eat my meals from a single plate?

As the name suggests, the Healthy Eating Plate is visualized as a single plate, however it can be used as a guide for creating healthy, balanced meals-no matter which type of dishware is used!

For example, while you wouldn't consume soup on a plate-you can consider the relative sizes of each section when choosing what to add to the pot before serving in a bowl: make about half of your ingredients a variety of colorful vegetables (carrots, celery, spinach, tomatoes, sautéed in olive oil), and the other half a mix of whole grains (such as farro) and a healthy protein (such as beans).

Or maybe you're eating your meal in courses, or as multiple dishes in smaller sizes: a plate of grilled fish over brown rice; a green side salad filled with veggies; and some fruit for a sweet end to the meal.

Portioning a meal into separate components is also common when packing a lunchbox-especially for kids.

There are many cultures around the world in which people may not eat their meals from a plate. Although our translations of this guide maintain the single-plate graphic, we encourage its use for creating healthy, balanced meals in context of cultural and individual customs and preferences.

What about alcohol? Isn't alcohol supposed to be good for you in small amounts?

For some people, moderate alcohol consumption can offer health benefits, whereas for others alcohol may pose risks. Learn more about the risks and benefits of alcohol.

Who created the Healthy Eating Plate?

The Healthy Eating Plate, created by nutrition experts at the Harvard T.H. Chan School of Public Health and editors at Harvard Health Publications, was designed to address deficiencies in the U.S. Department of Agriculture (USDA)'s MyPlate. The Healthy Eating Plate provides detailed guidance, in a simple format, to help people make the best eating choices.

The Healthy Eating Plate is based exclusively on the best available science and was not subjected to political or commercial pressures from food industry lobbyists. Learn more about how the Healthy Eating Plate compares to the USDA's MyPlate.

Will following the Healthy Eating Pyramid and Healthy Eating Plate guidelines really make me healthier?

According to research done at Harvard Chan School of Public Health and elsewhere [1-3], following the guidelines presented through the Healthy Eating Pyramid and Healthy Eating Plate can lead to a lower risk of heart disease and premature death:

In the 1990s, the USDA's Center for Nutrition Policy and Promotion created the Healthy Eating Index "to measure how well American diets conform to recommended healthy eating patterns." [4] A score of 100 meant following the federal recommendations to the letter while a score of 0 meant totally ignoring them.

To see how well the principles embodied in the Healthy Eating Pyramid stacked up against the government's advice, researchers at the Harvard Chan School of Public Health created an Alternate Healthy Eating Index with a scoring system similar to the USDA's index. They then compared the two indexes, using information about daily diets collected from more than 100,000 female nurses and male health professionals taking part in two long-term studies.
The eleven components assessed by the Alternate Healthy Eating Index were dairy products; vegetables; fruit; nuts & seeds; bread/grains; meat, poultry & fish; cholesterol; fat; sodium; alcohol; and multivitamins.

Men who scored highest on the USDA's original Healthy Eating Index (meaning their diets most closely followed federal recommendations) reduced their overall risk of developing heart disease, cancer, or other chronic disease by 11% over 8 to 12 years of follow-up compared to those who scored lowest. Women who most closely followed the government's recommendations were only 3% less likely to have developed a chronic disease. [5]

In comparison, scores on the Alternate Healthy Eating Index did appear to correlate more closely with better health in both sexes. Men with high scores (those whose diets most closely followed the Healthy Eating Pyramid guidelines) were 20% less likely to have developed a major chronic disease than those with low scores. Women with high scores lowered their overall risk by 11%. Men whose diets most closely followed the Healthy Eating Pyramid lowered their risk of cardiovascular disease by almost 40%; women with high scores lowered their risk by almost 30%.

In a 2014 study looking at trends in diet quality among adults in the U.S., researchers using the Alternate Healthy Eating Index found that there was steady improvement from 1999 to 2010, but that overall dietary quality remains poor. [6]

Two studies offer further evidence of the disease prevention benefits that accrue from following a diet similar to one based on the Healthy Eating Pyramid:

A study that tracked 7,319 British civil servants for 18 years found that men and women with the highest scores on the Alternate Healthy Eating Index had a 25% lower risk of dying from any cause, and a 42% lower risk of dying from heart disease, than people with the lowest scores. [3]

Another observational study in 93,676 post-menopausal women found that following a Healthy Eating Pyramid-style diet (as measured by adherence to the Alternative Healthy Eating Index) was superior to following a low-fat diet at lowering cardiovascular disease and heart failure risk. [1]

Permissions for Use

The Healthy Eating Plate image is owned by Harvard University. The downloadable version may be used, without permission, for educational and other non-commercial uses with proper attribution, including the following copyright notification and credit line:
Copyright © 2011, Harvard University. For more information about The Healthy Eating Plate, please see The Nutrition Source, Department of Nutrition, Harvard T.H. Chan School of Public Health, www.thenutritionsource.org, and Harvard Health Publications, www.health.harvard.edu.

References

1. Akbaraly TN, Ferrie JE, Berr C, Brunner EJ, Head J, Marmot MG, Singh-Manoux A, Ritchie K, Shipley MJ, Kivimaki M. Alternative Healthy Eating Index and mortality over 18 y of follow-up: results from the Whitehall II cohort. The American journal of clinical nutrition. 2011 May 25;94(1):247-53.

2. Belin RJ, Greenland P, Allison M, Martin L, Shikany JM, Larson J, Tinker L, Howard BV, Lloyd-Jones D, Van Horn L. Diet quality and the risk of cardiovascular disease: the Women's Health Initiative (WHI). The American journal of clinical nutrition. 2011 May 25;94(1):49-57.

3. McCullough ML, Feskanich D, Stampfer MJ, Giovannucci EL, Rimm EB, Hu FB, Spiegelman D, Hunter DJ, Colditz GA, Willett WC. Diet quality and major chronic disease risk in men and women: moving toward improved dietary guidance. The American journal of clinical nutrition. 2002 Dec 1;76(6):1261-71.

4. U.S. Department of Agriculture, Center for Nutrition Policy and Promotion. The Healthy Eating Index.

5. Continuous Update Project Report Summary. Food, Nutrition, Physical Activity, and the Prevention of Colorectal Cancer, 2011.

6. Wang DD, Leung CW, Li Y, Ding EL, Chiuve SE, Hu FB, Willett WC. Trends in dietary quality among adults in the United States, 1999 through 2010. JAMA internal medicine. 2014 Oct 1;174(10):1587-95.

Last reviewed January 2023
Terms of Use

The contents of this website are for educational purposes and are not intended to offer personal medical advice. You should seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on this website. The Nutrition Source does not recommend or endorse any products.

# data[].attributes.attachment_link.description
Use the Healthy Eating Plate as a guide for creating healthy, balanced meals-whether served at the table or packed in a lunch box. Click on each section of the interactive image below to learn more...

# data[].attributes.headline
Sports Nutrition: An Athlete’s Guide to Real Food Diet

# data[].attributes.subject
Sports Nutrition: An Athlete’s Guide to Real Food Diet

# data[].attributes.attachment_link.readable_text
Are you an athlete or someone who likes to exercise recreationally? It's important to consider the food you eat as fuel that will improve your athletic performance for the long and short term rather than hinder it.

The mainstream approach to an athlete's diet these days seems to include:

A high intake of many forms of sugars and carbohydrates - breads, pastas, sugar, pure glucose, dried fruit

Low consumption of fat, particularly saturated fat

A high consumption of different fruits and vegetables

Protein amount depends on the individual, may include protein shakes

Vitamin and mineral supplement as needed

Glucose rich electrolyte drinks or gels (eg Hydrolyte, Endura Sports Energy Gel)

Emphasis is placed on the macronutrient composition of foods; fat, protein, carbohydrates, rather than the quality of these foods. Often the products advised contain man-made food substances such as highly processed fats and oils, preservatives, colours and flavourings which have an inflammatory and detrimental effect on your body in the short and long term.

It is critical that an athlete avoids inflammatory foods completely, to allow the body to heal, recover and detoxify consistently. There are many variations to take into consideration as every athlete is unique and has different training intensities.
Question everything
Take advice with an open mind and listen to what practitioners have to say as they all have something valuable to share. However, also think for yourself, listen to your body, your instincts and the results you are getting or not getting.
What about you?
If you're an athlete, you need to start being accountable for your own health, by taking the time to source natural, real food and quality supplements and foods to fuel your body without increasing your inflammation.
"Train like an athelete, eat like a nutritionist, sleep like a baby, win like a champion."
We recommend the following general guidelines for athletes. However it's worth bearing in mind your individual needs, fitness goals and training demands.

Check the ingredients of all products you are recommended and ensure they are real, simple ingredients and free of preservatives, flavourings, flavour enhancers, colours, vegetable oils/fats and refined sugars such as glucose, sucralose and maltodextrin.

Switch refined vegetable oils and fats with cold pressed oils such as avocado, olive, macadamia or inca inchi oil.

You must include saturated fats in your diet, they are essential for each cell in your body. These include ghee, butter, lard, eggs, coconut oil and animal fats.

Remove wheat and gluten as it causes large amounts of inflammation in most people.

Include high quality, whole carbohydrates in moderation, such as sweet potato, rice, honey, bananas, dates.

Include fat and protein with each meal in order to stabalise your blood sugar levels and keep you satiated and well nourished.

Check your protein powder ingredients and consider swapping to Inca Inchi Protein Powder as a suitable alternative, as it contains 1 ingredient which is over 60% complete protein

Always have real food snacks on hand such as inca inchi seeds, chia puddings, boiled eggs, homemade trail mix, berries, bliss balls, coconut flour savoury fritters, meatballs, rissoles or paleo sausages.

Increase the amount of vegetables you eat to help alkalise your body

Drink only filtered water and mix in a drop of lemon juice or apple cider vinegar, a pinch of salt and colloidal minerals to act as electrolytes

Drink adaptogenic herbal teas such as tulsi, ginseng, licorice or ashwagandha. These assist the body in adapting to all forms of stress.

Include an abundance of fresh herbs and spices into your diet such as ginger, turmeric, parsley and coriander to reduce inflammation, increase immunity and cleanse your body.

Ensure you are making time for daily rest, relaxation, sleep and sunshine.

If you have any comments or recommendations for athletes, please comment below as we would love to hear your thoughts!

Happy changing habits.

Sheridan Williamson
Changing Habits Nutritionist

August 2016
To receive a free e-book with 10 delicious gut healing recipes, just click on the image below!

# data[].attributes.attachment_link.title
Sports Nutrition: An Athlete's Guide to Real Food Diet

# data[].attributes.attachment_link.description
Are you an athlete or someone who likes to exercise recreationally? It's important to consider the food you eat as fuel that will improve your athletic performance for the long and short term rather than hinder it.