Good Food Choices
The choices that you make regarding the food you consume, will ultimately impact your life and health, now and in the future. Making the right choices is hard, as we are influenced by teachers, friends, advertisements, the cost and the food that is available in the school canteen and at the shops. Learning about food and the wider the range skills you have makes easier to make informed decision about what you eat and how meal or food are cooked.
National Health and Medical Research Council (NHMRC) outlines exactly what should be present in an Australians diet in their Australian Dietary Guideline Handbook, 2013.These can be seen below. It should be noted that in the 2013 Food Chart groups have been added. They now have; use sometimes and in small amounts, and use in small amounts. These in previous version have not been included.
National Health and Medical Research Council (NHMRC) outlines exactly what should be present in an Australians diet in their Australian Dietary Guideline Handbook, 2013.These can be seen below. It should be noted that in the 2013 Food Chart groups have been added. They now have; use sometimes and in small amounts, and use in small amounts. These in previous version have not been included.
It is important when cooking to pay close attention to how much is considered a serve and how many serves of each of the food groups you and the people you cook for should be having. The Australian Dietary Guidelines recommended a teenager consume 5 serves of vegetables, 2 of fruit, 7 of breads and cereals ( mostly wholegrain), 2 and ½ of lean meat and poultry, (includes eggs), and 3 and ½ serves of milk and milk alternatives per day. Eating the recommended serves of fruit and vegetables decreases the chance of cardiovascular disease, some cancers, being overweight and obese, and constipation.
|
You might think all people no matter how old they are, need the same number of serves from each group, each day. This is untrue, the number of serves a 4-7 year old needs will be hugely different to what an adult or teenager will need to consume. The full handbook provides practical considerations for each guidelines, this might be helpful if you struggle to achieve what a particular guideline is recommending.
Keeping serving size and recommended number daily of serve in mind, how is it possible to eat of all of this in one day. This is where cooking knowledge and your skills will come in to practice to create a healthy and balanced meal. When planning a meal for yourself, your friends or your family, all you need to do is group different food from each of the 5 Food Groups to form a complete dish. A complete meal might comprise of 2 or 3 dishes.
For example Confident Cooking author Rebecca Vicker writes, “A meal that is made up of 4 different types of steam vegetable lacks, protein or carbohydrate but will be rich in certain vitamins. By adding some beans, some cooked chicken or cooked red meat and serving your vegetables and some steamed rice, you have a balanced meal containing almost every food group. If you were to follow this with fresh fruit salad and natural yogurt or a smoothie using the fruit of your choice, you then have a well-balanced meal that contains all food groups and all the important nutrients”.
You might be a person who struggles with gaining your 2 serves of fruit and 5 serves of vegetable a day.The follow links are for quick and easy recipes that are great for increase and achieve this dietary requirement.
Click here to go on to Being Safe & Hygienic in the Kitchen.
Keeping serving size and recommended number daily of serve in mind, how is it possible to eat of all of this in one day. This is where cooking knowledge and your skills will come in to practice to create a healthy and balanced meal. When planning a meal for yourself, your friends or your family, all you need to do is group different food from each of the 5 Food Groups to form a complete dish. A complete meal might comprise of 2 or 3 dishes.
For example Confident Cooking author Rebecca Vicker writes, “A meal that is made up of 4 different types of steam vegetable lacks, protein or carbohydrate but will be rich in certain vitamins. By adding some beans, some cooked chicken or cooked red meat and serving your vegetables and some steamed rice, you have a balanced meal containing almost every food group. If you were to follow this with fresh fruit salad and natural yogurt or a smoothie using the fruit of your choice, you then have a well-balanced meal that contains all food groups and all the important nutrients”.
You might be a person who struggles with gaining your 2 serves of fruit and 5 serves of vegetable a day.The follow links are for quick and easy recipes that are great for increase and achieve this dietary requirement.
Click here to go on to Being Safe & Hygienic in the Kitchen.