A healthy diet is one in which energy is consumed in the same quantities as it is expended, and which contains all essential dietary nutrients (e.g. protein, vitamins and minerals). The total amount of energy an individual should consume will vary depending on gender, age and exercise habits. All people should source their energy from a variety of food groups and include plenty of fruits, vegetables and wholegrain cereals, and only small amounts of fat.
The National Health and Medical Research Council (NHMRC) recommend that adult women consume foods from the following groups in the following proportions each day:
Fruit: 2 servings (one serving is a medium piece of fruit or equivalent);
Vegetables: 5 servings (one serving is 75 g of cooked vegetables or a cup of raw salad vegetables);
Cereals: 4–9 servings (one serving is two slices of bread; one cup of cooked rice or equivalent);
Dairy products: 2 servings (one serving is 250 mL of milk, 40 g of cheese, or 200 g of yoghurt);
Lean meat, poultry, fish and legumes: 1 serving (one serving is 65–100 g of cooked meat or equivalent);
Fats and sugars: In small quantities, occasionally.
Adult men should consume the following quantities of the following foods each day:
Fruit: 2 servings (one serving is a medium piece of fruit or equivalent);
Vegetables: 5 servings (one serving is 75 g of cooked vegetables or a cup of raw salad vegetables);
Cereals: 6–12 servings (one serving is two slices of bread; one cup of cooked rice or equivalent);
Dairy products: 2 servings (one serving is 250 mL of milk, 40 g of cheese, or 200 g of yoghurt);
Lean meat, poultry, fish and legumes: 1 serving (one serving is 65–100 g of cooked meat or equivalent);
Fats and sugars: In small quantities, occasionally.
Explanation:
