Online training Learn how to supply healthier foods and drinks in your organisation with our FREE online eating well recipes. Vic Kids Eat Well Supporting schools, OSHC, sports clubs, and community organisations to offer healthier food and drink options.
Wishing you happy holidays and a safe and healthy New Year! Please note our office will be closed from Monday 27 December, reopening Monday 10 January 2022. The Healthy Eating Advisory Service can help your organisation provide and promote healthier foods and drinks. HEAS supports early childhood services, outside school hours care, schools, workplaces, hospitals, sport and recreation centres, tertiary education and parks to provide healthier foods and drinks in their menus and through catering, food outlets and vending. We can also support food industry, food outlets, caterers, and suppliers. The Healthy Eating Advisory Service is delivered by experienced nutritionists and dietitians at Nutrition Australia Vic Division, with support from the Victorian Government.
What does 100 calories look like? This means eating a wide variety of foods in the right proportions, and consuming the right amount of food and drink to achieve and maintain a healthy body weight. This page covers healthy eating advice for the general population. People with special dietary needs or a medical condition should ask their doctor or a registered dietitian for advice. If you’re having foods and drinks that are high in fat, salt and sugar, have these less often and in small amounts.
Try to choose a variety of different foods from the 5 main food groups to get a wide range of nutrients. Most people in the UK eat and drink too many calories, too much saturated fat, sugar and salt, and not enough fruit, vegetables, oily fish or fibre. The Eatwell Guide does not apply to children under the age of 2 because they have different nutritional needs. Between the ages of 2 and 5 years, children should gradually move to eating the same foods as the rest of the family in the proportions shown in the Eatwell Guide. Fruit and vegetables: are you getting your 5 A Day? Fruit and vegetables are a good source of vitamins and minerals and fibre, and should make up just over a third of the food you eat each day.
It’s recommended that you eat at least 5 portions of a variety of fruit and vegetables every day. They can be fresh, frozen, canned, dried or juiced. There’s evidence that people who eat at least 5 portions of fruit and vegetables a day have a lower risk of heart disease, stroke and some cancers. Eating 5 portions is not as hard as it sounds. Just 1 apple, banana, pear or similar-sized fruit is 1 portion each.
A slice of pineapple or melon is also 1 portion, and 3 heaped tablespoons of vegetables is another portion. Adding a tablespoon of dried fruit, such as raisins, to your morning cereal is an easy way to get 1 portion. You could also swap your mid-morning biscuit for a banana, and add a side salad to your lunch. In the evening, have a portion of vegetables with dinner and fresh fruit with plain, lower fat yoghurt for dessert to reach your 5 A Day. This means your meals should be based on these foods. Choose wholegrain or wholemeal varieties of starchy foods, such as brown rice, wholewheat pasta, and brown, wholemeal or higher fibre white bread. They contain more fibre, and usually more vitamins and minerals, than white varieties.
Potatoes with the skins on are a great source of fibre and vitamins. For example, when having boiled potatoes or a jacket potato, eat the skin too. Milk and dairy foods, such as cheese and yoghurt, are good sources of protein. They also contain calcium, which helps keep your bones healthy. Go for lower fat and lower sugar products where possible.