Dietary Guidelines
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The National Health and Medical Research Council (NHMRC) Dietary Guidelines are based on the best available scientific evidence and provide information for health professionals and the general population about healthy food choices. They are the result of the work of many of Australia’s leading nutritionists who reviewed the scientific links between nutrition and health. The use of the guidelines encourages healthy lifestyles that will minimise the risk of the development of diet-related diseases within the Australian population.
The groups of foods and lifestyle patterns that promote good nutrition and health are highlighted by the dietary guidelines. They are no longer listed by number as no guideline is considered more important than another. Each guideline is like a piece of a puzzle and together they give sensible, trustworthy advice about food and nutrition.
(Adapted from NHMRC Website “Synopsis of publication” and “Food for Health” brochure.)
Nutritional needs differ at different stages of life and these are reflected in the Dietary Guidelines. For the newborn, there is no better food than breast milk. Older children need a balance of foods to ensure good growth and development. The situation changes in adulthood in that adults often need to balance eating and physical activity to prevent weight gain.
Both the guidelines for Adults and for Children and Adolescents have many things in common such as (a) the need to enjoy a wide variety of nutritious foods; and (b) to ensure that food is handled well and safe to eat, but children and adolescents do have some special needs.
Eat Well for Life Dietary Guidelines for Older Australians have been produced by the NHMRC in recognition of the fact that Australians are living longer, and it is important that they retain their quality of life and independence for as long as possible. Designed for healthy Australians, 65 years and older, these guidelines apply equally well to any Australian who has reached retirement, whatever age that happens to be.
The main message of the guidelines is that good nutrition increases vitality and energy and, because these guidelines have been developed by the NHMRC, you can be confident that they are based on the best scientific information. There are 12 different guidelines and they should be used as a whole. The first four deal with general nutrition and lifestyle. The remainder focus on particular foods and nutrients and are listed more or less in order of importance.
The aim of these guidelines is to provide relevant, practical and scientifically valid information about how to promote and maintain health and wellbeing through healthy, enjoyable eating.
Dietary Guidelines for Children and Adolescents in Australia
- Growth should be checked regularly for young children
- Physical activity is important for all children and adolescents
Children and adolescents should be encouraged to:
- Eat plenty of vegetables, legumes and fruits
- Eat plenty of cereals (including breads, rice, pasta and noodles), preferably wholegrain
- Include lean meat, fish, poultry and/or alternatives
- Include milks, yoghurts, cheeses and/or alternatives. Reduced-fat milks are not suitable for young children under 2 years, because of their high energy needs, but reduced-fat varieties should be encouraged for older children and adolescents
- Choose water as a drink
And care should be taken to:
- Limit saturated fat and moderate total fat intake. Low-fat diets are not suitable for infants
- Choose foods low in salt
- Consume only moderate amounts of sugars and foods containing added sugars
Dietary Guidelines for Australian Adults
Enjoy a wide variety of nutritious foods (link to the Five Food Groups)
- Eat plenty of vegetables, legumes and fruits
- Eat plenty of cereals (including breads, rice, pasta and noodles), preferably wholegrain
- Include lean meat, fish, poultry and/or alternatives
- Include milks, yoghurts, cheeses and/or alternatives. Reduced-fat varieties should be chosen where possible
- Drink plenty of water (link to Healthy Drinks)
And take care to:
- Limit saturated fat and moderate total fat intake
- Choose foods low in salt
- Limit your alcohol intake if you choose to drink
- Consume only moderate amounts of sugars and foods containing added sugars
Dietary Guidelines for Older Australians
- Enjoy a wide variety of nutritious foods
- Keep active to maintain muscle strength and a healthy body weight
- Eat at least three meals every day
- Care for your food: prepare and store it correctly
- Eat plenty of vegetables (including legumes) and fruit
- Eat plenty of cereals, breads and pastas
- Eat a diet low in saturated fat
- Drink adequate amounts of water and/or other fluids
- If you drink alcohol, limit your intake
- Choose foods low in salt and use salt sparingly
- Include foods high in calcium
- Use added sugars in moderation
Further information:
- Materials including a poster, booklet and brochure for the general public and nutrition educators are available by ordering either online from www.populationhealth.wa.gov.au/ordering or by calling Health Info on 1300 135 030.
- The Australian Dietary Guidelines and Food for Health information can also be found on the internet at http://www.nhmrc.gov.au/publications/nhome.htm
- To obtain a copy of the brochure Eat Well for Life Dietary Guidelines for Older Australians contact the following Toll Free number 1800 020 103 Ext 8654 or at email: phd.publications@health.gov.au
- A copy of the booklet is also available on the National Health and Medical Research Council’s website
- The scientific report, Dietary Guidelines For Older Australians, which is the evidence base for the 12 guidelines, is also available on the NHMRC website and through Ausinfo Government bookshops:
Mail Order Sales Ausinfo, GPO Box 84, Canberra ACT 2601
- More general information on health can be obtained from the Department of Health and Aged Care
Reliable information about food, nutrition and health is also available from:
- Food Standards Australia New Zealand (FSANZ) — who also produce The official shopper’s guide to food additives and labels: know what you are eating at a glance (published by Murdoch)
- Commonwealth, State and Territory departments of health
- Child health centres
- Accredited Practising Dietitians (APD) in private practice (look in the yellow pages) or in hospitals and community centres
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