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Australian Dietary Guidelines

5 guidelines to promote health and well-being through nutrition.

Guideline 1

To achieve and maintain a healthy weight, be physically active and choose nutritious foods and drinks to meet your energy needs.

Guideline 2

To enjoy a wide variety of nutritious foods from these 5 food groups every day.

Guideline 3

Limit the intake of food containing saturated fat, added sugar, added salts, and alcohol.

Guideline 4

Encourage, promote, and support breastfeeding.

Guideline 5

Care for your food, prepare and store it safely.

Food Groups

5 categories of food essential for a balanced diet.

Fruits

Includes apples, watermelon, grapes, oranges, and bananas; recommended 2 servings per day.

Vegetables

Includes lettuce, pumpkin, corn, and onion; recommended 5 servings per day.

Grains

Includes pasta (penne), brown rice, rolled oats, and polenta; recommended 7 servings per day.

Dairy

Includes milk, ricotta, yogurt, and cottage cheese; recommended 3.5 servings per day.

Lean meats, eggs, poultry

Includes chicken, beef, fish, lentils, and eggs; recommended 2.5 servings per day.

Obesity

Defined as abnormal or excessive fat accumulation that presents a risk to health.

Obesity Statistics

1 in 4 (25%) of children and 2 in 3 (66%) adults were obese in 2022.

Burden of Disease

8.4% of the burden of disease in 2018 was due to obesity.

Indigenous Children Overweight

37% of Indigenous children are more likely to be obese and overweight.

Calcium

Strengthens bones and teeth, keeps muscles functioning properly, and regulates heart fat.

Iron

Facilitates oxygen transport, converts food into energy, and helps the body fight infections.

Sodium

Controls blood pressure/volume and helps with maintaining fluid balance in the body.

Vitamin C

Protects structure to skin, bones, and tissues; essential for energy production and healing.

Vitamin D

Keeps bones and teeth healthy and strong; helps absorb calcium and supports the immune system.

Biological Determinants

Biological needs like hunger and taste can drive food choices.

Economic Determinants

Food cost and accessibility impact dietary choices, especially for low-income individuals.

Physical Determinants

Access to grocery stores and transportation availability influence food choice.

Rural Areas

Limited grocery access encourages fresh produce consumption.

Social Influence

Cultural norms affect food choices and preferences.

Family Support

Encouragement from family promotes healthier eating.

Comfort Eating

Eating in response to stress or mood changes.

Kilojoule

Unit of energy for measuring food energy content.

Calorie Conversion

1 Calorie equals 4.184 kilojoules.

Basal Metabolic Rate (BMR)

Energy required for basic body functions.

Weight Loss

Occurs when kilojoule expenditure exceeds intake.

Excess Body Fat

Stored when kilojoule intake exceeds expenditure.

Skeletal System

Framework providing support and protection for organs.

Hinge Joint

Allows movement in one direction, e.g., elbows.

Pivot Joint

Enables rotation around a single point, e.g., neck.

Ball-and-Socket Joint

Allows multi-directional movement, e.g., hips.

Skeletal Muscle

Voluntary muscles attached to bones for movement.

Smooth Muscle

Involuntary muscle lining organs, aiding circulation.

Cardiac Muscle

Involuntary muscle in the heart, pumping blood.

Mobility

Ability to move, facilitated by muscle contractions.

Joint Stability

Muscles stabilize joints, enhancing overall support.

Gross Motor Skills

Large muscle movements, e.g., running and jumping.

Fine Motor Skills

Precise movements using small muscles, e.g., typing.

Direct Injury

Injury caused by an external force, e.g., bruise.

Black Eye

Soft tissue injury from a punch in boxing.

Indirect Injury

Injury from internal forces, e.g., sprained ankle.

Sprained Ankle

Indirect soft tissue injury from rolling ankle.

Soft Tissue Injury

Injury to muscles, ligaments, tendons, or skin.

Hard Tissue Injury

Injury to bones or teeth, e.g., fractures.

Tendinitis

Overuse injury, commonly known as tennis elbow.

Overuse Injury

Injury from repetitive actions, develops over time.

RICER

Management acronym: Rest, Ice, Compression, Elevation, Refer.

Rest

Minimize swelling and bleeding by immobilizing area.

Ice

Cooling reduces swelling and numbs pain temporarily.

Compression

Bandaging limits bleeding and reduces swelling.

Elevation

Raising injury reduces fluid collection due to gravity.

Refer

Seek professional diagnosis for accurate treatment.

Linear Motion

Movement in a straight or curved line.

Angular Motion

Movement around a fixed point or axis.

General Motion

Combination of linear and angular motion.

Force

Push or pull that alters an object's motion.

Balance

Ability to control body position, stationary or moving.

Static Balance

Balance when the body is at rest.

Dynamic Balance

Balance while the body is in motion.

Base of Support

Area in contact with the ground providing stability.

Centre of Gravity

Point where weight is evenly distributed in all directions.

Fluid Resistance

Force opposing motion of an object through fluid.

Newton's First Law

Object remains in motion unless acted upon.

Newton's Second Law

Force equals mass times acceleration (F=ma).

Newton's Third Law

For every action, there is an equal opposite reaction.

Game Modification

Adjusting rules to suit specific groups, e.g., children.