Food facts
A balanced diet provides the right quantities of food from the five main food groups:
- Carbohydrates (e.g. bread, rice, pasta, cereal)
- Dairy products (e.g. milk, cheese, yoghurt)
- Fruit and vegetables
- Protein (e.g. meat, fish, eggs, beans and nuts)
- Fats (e.g. animal products like meat and oily fish, and foods such as nuts and avocados)
You need more of some food groups than others and you should eat less salt, sugars and fats, although some fats (such as in avocadoes, fish and nuts) are good for you. Your body also needs vitamins and minerals to function properly and a balanced diet should give you enough of these.
Extra vitamins and supplements
Supermarkets, chemists and health food stores stock an incredible range of vitamins and other supplements. Some foods such as breakfast cereals, juices and yoghurts also now include additives such as extra iron, vitamin C or folate.
Some experts say a balanced diet should give you everything you need and supplements are a waste of money. Others say that there are situations where medication, illness or your lifestyle creates a need for extra vitamins or minerals.
Extra doses of some kinds of vitamins can be dangerous - check in with your doctor or pharmacist before stocking up. Have a look at the Better Health Channel's page on vitamins (new window) for more info on their positives and negatives.
Taking a healthier approach to food
Food takes time to prepare and costs money to buy so being short of time, ideas or cash can affect the way you eat. What if you're too busy to cook, or not that confident in the kitchen? Here are a few tips for taking a healthier approach to food:
- Be relaxed and realistic - eating is meant to be good for you, and fun
- Be selective when you buy takeaway food from cafes, restaurants and fast food outlets
- Bring a healthy lunch from home when you go to school, uni or work and save money too, instead of buying junk food or takeaway
Try focusing on small goals such as cooking a few nights a week or taking lunch to work or school a few days a week. Perhaps you can find inspiration by:
- Shopping for fresh produce at a market
- Trying new foods
- Checking out new recipes
- Doing a cooking course
- Planning meals and snacks in advance
- Preparing healthy meals with friends
Food fights
Not everyone has a great relationship with food. Food can be a comfort and friend, or it can feel like the enemy.
Food and eating are a regular part of life but in some situations problems can arise such as bingeing, going on fad diets, obesity or developing an eating disorder. These are serious health issues.
Feeling sick, anxious, worried, bothered or preoccupied with food isn't healthy or fun. If you feel miserable about food or have any of these problems, make sure you ask for help and support.
If you're not sure who to talk to about eating disorders, your local doctor or Kids Help Line (new window) are good places to start, or you can find info and suport at the Better Health Channel's eating disorder (new window) page.
Links
Better Health Channel
Information about healthy living and eating. They have a great page on food facts with information on everything from food labels to junk food and there are also quizzes and heaps of recipes for all lifestyles and nutritional needs. It also provides information about weight management issues and strategies for people with disabilities.
Food Safety Victoria
This site gives some excellent facts about food safety including hygiene, keeping food safe and avoiding food poisoning.
Nutrition Australia
Provides a range of useful and interesting fact sheets such as Tips For Budget Buying, Food Variety, Shopping for Good Health and What Are Bush Foods?
Australian Consumers' Association - Healthy Eating Guidelines
The Australian Consumers Association provides some straightforward, independent advice about food, diet and health. They also have an excellent article answering common questions about nutrition.
Young Gourmet
A resource about food for young people including recipes, information about ingredients and food production facts.
