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Healthy Eating Pyramid
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Healthy Eating Pyramid
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High slat back Ladderback counter stool with seat height and 1 wide x 1. Choose reduced fat options of these foods to limit excess kilojoules from saturated fat. Foods in the lean meat, poultry, fish, eggs, nuts, seeds, legumes section are our main sources of protein.
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But each food also provides a unique mix of nutrients, including iodine, iron, zinc, B12 vitamins and healthy fats. We should aim to have a variety of meat and non-meat options from this food group. The top layer refers to healthy fats because we need small amounts every day to support heart health and brain function.
We should choose foods that contain healthy fats instead of foods that contain saturated fats and trans fats. Choose unrefined polyunsaturated and monounsaturated fats from plant sources, such as extra virgin olive oil, nut and seed oils.
Limit the amount of saturated fat you consume and avoid trans fats. We also get healthy fats from foods in the other food groups, such as avocados, nuts, seeds and fish, so we only need a little bit extra from oils and spreads each day.
Herbs and spices provide a wonderful range of flavours and aromas to our food. Many herbs and spices have health-promoting properties, but since we tend to eat them in smaller amounts their primary purpose is to flavour and colour our meals. Cooking with fresh, dried or ground herbs and spices is an easy way to create foods that suit your tastes, and increase your enjoyment of home-made meals without needing to use salt when cooking or eating.
Water is the best drink to stay hydrated and it supports many other essential functions in the body. Choose water as your main drink, and avoid sugary options such as soft drinks, sports drinks and energy drinks. The Healthy Eating Pyramid reminds us to limit our intake of salt and added sugar.
Fact sheet categories
The average Australian already consumes too much salt and added sugar and this is linked to increased risk of diseases, such as heart disease, type 2 diabetes and some cancers. Cooking your own meals at home, and choosing whole foods or minimally-processed foods will also help to limit how much salt and added sugar we consume. Salt sodium Sodium is found in salt and is naturally occurring in some foods. While we do need small amounts of sodium for good health, too much salt is linked to increased risk of high blood pressure, which can increase your risk of cardiovascular heart and kidney disease.
Avoid adding salt to food when cooking and eating, and read labels to choose foods that have less than mg of sodium per g. The number of servings shown on the Food Pyramid is suitable for adults and children from 5 years of age; younger children should start with fewer and smaller servings in accordance with their growth and appetite. Children, as well as adults, are advised to drink plenty of water and to be physically active. A downloadable version of the Food Pyramid is available here. Digital Revolutionaries.