Fact Sheets – Nutrition Australia

Healthy eating on a budget

Tess Leeder — Tue, 05 Oct 2021 04:11:12 +0000

Download factsheet This factsheet was developed for the Cook Well, Eat Well project. Brought to you by VicHealth and Nutrition Australia Vic Division, Cook Well Eat Well helps Victorians create healthy meals at home during the Coronavirus (COVID-19) pandemic. Over 25 community organisations across Victoria were engaged to help shape Cook Well, Eat Well, and its content.

Source

Storing food for safety, freshness and longevity

Tess Leeder — Tue, 05 Oct 2021 04:08:02 +0000

Knowing how to store your food can help it stay fresh for longer. Here are some top tips on how to store foods in your fridge and pantry. Place foods like onion, potato, garlic and ginger in the pantry. Store vegetables in the crisper at the bottom of your fridge. To prevent wilting, carrots & celery can be stored in water. To prevent waste, older vegetables can be diced and stored in the freezer...

Source

Australian Dietary Guidelines: Standard serves

Tess Leeder — Tue, 05 Oct 2021 04:01:40 +0000

The Australian Dietary Guidelines recommend the number of standard serves we should consume from the five food groups each day, for a nutritious and balanced diet. The recommended intake amounts differ by age, gender and life stage. Click here to see the recommended intakes. The size of a standard serve can be different within food groups and some sizes have changed since the 2003 guidelines.

Source

Diabetes

Tess Leeder — Tue, 05 Oct 2021 03:54:28 +0000

When a food containing carbohydrate is eaten, your body digests the carbohydrate into sugar (called glucose), which can then be used as energy by the cells in your body. Diabetes is a condition that arises when your body can’t properly control the amount of glucose in your blood. A hormone called insulin is needed to transfer glucose from the bloodstream to cells and be converted to energy.

Source

Balancing energy in and energy out

Tess Leeder — Tue, 05 Oct 2021 03:48:43 +0000

Energy is measured in kilojoules (kJ) or calories, so when referring to ‘energy in’ this is referring to the kilojoules or calories in the food we have eaten. The standard unit of measurement in Australia is kilojoules (kJ). Maintaining a healthy weight is important to help minimise the risk of lifestyle diseases such as heart disease, some cancers and type 2 diabetes. To maintain body weight...

Source

Iron

Tess Leeder — Tue, 05 Oct 2021 02:37:23 +0000

Iron is an important mineral found in a range of foods. It helps to transport oxygen around the body, making iron essential for life! Iron is also important for optimal immune function, providing energy and storing oxygen in our muscles (this is what gives muscles their red colour). Iron requirements differ by gender and age. Please see the below table for recommended dietary intake per day: Age...

Source

Eat a rainbow

Tess Leeder — Tue, 05 Oct 2021 02:33:33 +0000

Fruit and vegetables fall into five different colour categories: red, purple/blue, orange, green and white/brown. Each colour carries its own set of unique disease fighting chemicals called phytochemicals. It is these phytochemicals that give fruits and vegetables their vibrant colour and of course some of their healthy properties. The plant pigment anthocyanin is what gives blue/

Source

Iodine

Tess Leeder — Tue, 05 Oct 2021 02:27:41 +0000

Iodine is an essential trace element and an integral component of thyroid hormones. Thyroid hormones are required for normal growth and development of tissues and maturation of our bodies. Iodine deficiency is the most common preventable cause of intellectual disability in the world; obtaining iodine through the food supply is therefore paramount. Iodine deficiency has re-emerged in Australia with...

Source

Family breakfast ideas

Tess Leeder — Tue, 05 Oct 2021 01:54:02 +0000

A nutritious breakfast doesn’t have to take a long time to prepare or eat. Breakfast is the meal that supplies our brain and body with much needed nutrients to function well for the day. A healthy breakfast has fruit/vegetables, a protein source and some slow release carbohydrate. Here are some options the whole family will enjoy. Smoothie with milk, yoghurt, fruit, a handful of oats or a wheat...

Source

Helping kids to become great eaters

Tess Leeder — Tue, 05 Oct 2021 01:50:34 +0000

Do you find mealtimes with children a constant battle? We have put together some great tips from Ellyn Satter’s Division of Responsibility to help children become great eaters and reduce stress for everyone at meal times. According to Ellyn, parents and carers are responsible for WHAT to feed and WHEN to feed. Toddlers and young children have an inborn ability to determine whether they are hungry...

Source