CPR First Aid

What is Healthy Eating?

What is Healthy Eating

The Australian Guide to Healthy Eating mentions the five food groups, plenty of water, small amounts of oil, and less junk food and alcohol. The Department of Health and Aged Care published the guideline on its website to provide advice on what food is essential for health and well-being. However, this is more achievable if done with other healthy lifestyle choices. Find out below what else you may do to boost your overall wellness. 

What is Healthy Eating?

The Australian Guide to Healthy Eating contains the following recommendations for health and well-being.

The Australian Guide to Healthy Eating contains the following recommendations for health and well-being.

Daily Consumption of the Five Food Groups

Eat a variety of nutritious food every day from the following five food groups.

  • Vegetables and Legumes/Beans
  • Fruits
  • Grains
  • Protein Sources
  • Dairy

Each category has its dominant nutrients and minerals that the body uses for its multiple functions. 

Drinking Plenty of Water

The Australian Healthy Eating Guide has daily water intake recommendations according to age.

Age Liters of Water and Fluids/Day
0-6 months 0.7 (from breast milk or formula)
7-12 months 0.8 (from breast milk, formula, food, plain water, and other beverages, including 0.6 L as fluids)
1-3 years old 1.4
4-8 years old 1.6
9-13 years old 1.9 – 2.2
14-18 years old 2.2 – 2.7
19-30 years old 3.4
31-50 years old 2.8 – 3.4
51-70 years old
>70 years old

Drinking enough water is essential for the digestion of food and the absorption of nutrients.

Using Small Amounts of Oil

Adults may consume 2 tablespoons of healthy fats per day from unsaturated alternatives such as olive oil or polyunsaturated margarine. These are better in comparison to options that contain saturated fat including butter and cream.

Less Junk Food and Alcohol

The Healthy Eating chart also shows pictures of food you must eat sometimes only and in small amounts.

  • Alcohol
  • Soft drink
  • Processed food
  • Pastry
  • Packed chips and biscuits
  • Fried food

Foods in this category are high in saturated fat, salt, and sugar which are unhealthy to the body.

Who Creates the Australian Guidelines for Healthy Eating?

Eat for Health, a government agency under the Department of Health and Aged Care, publishes the Australian dietary guidelines. It applies to all Australians and is for use by health professionals, policymakers, educators, food manufacturers, food retailers, and researchers. 

However, it may not be the best guidance for those who need special dietary advice for a medical condition, or for the frail elderly. It is best to seek advice from a nutritionist and a doctor if you belong to these groups.

What is the Purpose of Healthy Eating?

The government designed a set of healthy eating tips for the following reasons.

  • Promote health and well-being
  • Reduce the risk of diet-related conditions such as high blood pressure and obesity
  • Minimise the chances of chronic and cardiovascular diseases 

The formulation of the said dietary advice was made with the help of scientific evidence on food and health, the latest evidence, and expert opinion.

The government designed a set of healthy eating tips for the following reasons.

Is there First Aid and Treatment Available for the Effects of Unhealthy Eating?

The first aid for cardiac arrest, one of the cardiovascular diseases, is cardiopulmonary resuscitation (CPR). The other health issues under this category, diet-related conditions, and chronic diseases may need medical advice and treatment.

How to Incorporate Healthy Eating?

The Australian Fitness Academy suggests doing the following for healthy eating.

  • Aim for colourful plates with fruits and vegetables
  • Diversify protein choices 
  • Use whole grains instead of refined ones
  • Include healthy fat sources 
  • Try herbal tea or infused water to help increase your daily fluid intake
  • Follow intuitive eating by sitting at the table without distractions and truly enjoying your meals
  • Balance your diet and eat some of your favorite food from time to time

The same resource reiterates the importance of incorporating a diverse range of fresh, whole foods into your day.

What Other Lifestyle Factors Help Aside from Healthy Eating?

Aside from healthy eating, it’s also helpful to apply other healthy lifestyle choices for better well-being.

  • Exercising
  • Maintaining healthy sleep habits
  • Fostering healthy relationships
  • Creating a good work and life balance
  • Managing time and stress
  • Setting time for relaxation and mindfulness

Setting smaller goals and trying to achieve them one by one may help in the lifestyle change.

Aside from healthy eating, it’s also helpful to apply other healthy lifestyle choices for better well-being.

Conclusion

The Australian Guide to Healthy Eating mentions the five food groups, plenty of water, small amounts of oil, and less junk food and alcohol. Eat for Health, a government agency, published the guidelines with the help of scientific evidence, the latest evidence, and expert opinion. These aim to promote health and well-being, reduce the risk of diet-related conditions, and minimise the chances of chronic and cardiovascular diseases. Incorporating healthy eating tips may help in dietary change and making other healthy lifestyle choices may help boost well-being.

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