Healthy eating and regular physical activity will help you to live a happier, healthier lifestyle.1 Healthy eating is all about balance, variety, moderation and enjoyment.
Eating a well balanced diet:
- Provides nutrients for growth, good health and wellbeing
- Helps you to achieve and maintain a healthy weight
- Helps to prevent chronic diseases (Type 2 diabetes, heart disease and some types of cancer)
- Provides energy for breathing, thinking, maintaining body temperature and being active
- Boosts your immune system
- Assists in fighting off illnesses.
Ingredients of a Healthy Diet
Healthy eating means selecting a wide variety of foods from the five food groups everyday.
The five food groups are:
- Breads, cereals, rice, pasta and noodles
- Vegetables and legumes
- Milk, yoghurt and cheese
- Lean meat, fish, poultry, eggs, nuts and legumes.
Click here to view the Australian Guide to Healthy Eating
What is a Healthy Diet?
- Eat plenty of plant foods (breads, cereals, rice, pasta and noodles, vegetables, legumes and fruits)
- Eat moderate amounts of animal foods (milk, yogurt, cheese, lean meat, poultry, fish, eggs and nuts)
- Eat small amounts of the extra foods, including margarine and oils
- Choose different types of foods from within each of the five food groups
- Drink plenty of water. 2
Go for 2&5®
You probably already know that eating fruit and vegetables are good for you. The recommendation for adults is 2 serves of fruit and 5 serves of vegetables each day. Eating a mixture of different coloured fruit and vegetables provides you with variety of different vitamins and minerals.
What is one serve?
Tips to Go for 2&5®
- Look for specials at your local fruit and veg shop or supermarket
- Try to buy fruit and vegetables when they are in season, they’re not only cheaper but also taste better
- Use a mixture of frozen, fresh and canned fruit and vegetables
- Look for ‘reduced’ or ‘no added’ fat, salt and sugar brands of frozen or canned fruit and vegetables.
- Top toast with cooked mushrooms, tomatoes, capsicum
- Top English muffins or crumpets with diced vegetables and sprinkle with reduced fat cheese for a quick mini pizza snack
- Snack on vegie sticks- carrot, celery sticks, florets of broccoli and cauliflower, and strips of capsicum
- Add extra salad vegies to your sandwich, wrap or burger
- Add extra vegies to stir-fries, curries, pies, rice dishes, pizzas
- Add grated vegetables or legumes to spaghetti bolognese, lasagne and meat patties
- Always serve main meals with cooked vegetables or a salad. Try to aim for half the plate.
- Add chopped fruit to breakfast cereal
- Add grated apple or berries into pancake mix
- Blend soft fruit (bananas, berries or canned fruit) with skim milk and yoghurt for a fruit smoothie
- Freeze bananas, grapes and orange for an icy snack
- Add fresh or dried fruit to muffin or cake mixtures
- Add fruit to savoury salads
- Chop fruit into bite-sized pieces and thread onto skewers for a colourful fruity kebab.3
Go to http://www.gofor2and5.com.au/ for more tips and healthy recipes.
If you have a specific health condition, please talk to your GP or a dietitian before making changes to your diet.
Queensland Health acknowledges the development of the Go for 2&5® campaign and gofor2and5.com.au website by the Department of Health Western Australia.
1. Queensland Health (2007). Eat Well Be Active web information. URL http://www.eatwellbeactive.qld.gov.au
2. Department of Health and Ageing (1998). The Australian Guide to healthy Eating, Canberra: Commonwealth of Australia.
3. Austalian Government, State and Territory Initiative (2007), Go For 2&5. URL: http://www.gofor2and5.com.au/