# Healthy eating habits/Healthy Eating with the Australian Guide to Healthy Eating 2013
## The Australian Dietary Guidelines Simplified

The new Australian Guide to Healthy Eating was released this year (2013) and there are five major recommendations:
* Achieve and maintain a healthy weight, be physically active, and choose nutritious foods to meet your energy needs;
* Enjoy a wide range of nutritious foods from the five food groups;
* Limit foods high in saturated fat, salt, sugar and alcohol;
* Encourage and support breastfeeding;
* Follow food safety recommendations.
This simplified tool focuses on the first two recommendations and is aimed to help you meet the new Healthy Eating Guidelines for Australian adults.

### How many serves should I be having?

* Recommended Number of Serves for Australian Adults
* Food GroupMale (19-50yo)Female (19-50yo)
* Vegetables65
* Fruit22
* Meat and Other Protein Sources32.5
* Cereals and Grains66
* Dairy2.52.5
* Information sourced from

### Healthy Eating and the 5 Food Groups

* Healthy Eating and the 5 food groups
* Use the table below to fill in your recommended number of serves based on your age and gender and use the serving size references to help you with portion control. You can also use the Daily Tally column to monitor your own intake and achieve your optimum intake from the 5 food groups.
* Food GroupWhat is a Serve?My recommended Number of ServesMy Daily Tally of Serves
* Vegetables½ cup cooked green or orange vegetables,
* ½ cup cooked beans lentils or peas,
* 1 cup of salad,
* ½ medium potato,
* 1 medium tomato.
* Fruit1 medium banana, apple, orange or pear
* 2 small kiwis, apricots or plums,
* 1 cup canned fruit (no added sugar).
* Meat and Protein Sources65g cooked lean meat (beef, lamb, pork, kangaroo),
* 80g cooked lean poultry,
* 100g cooked fish fillet,
* 2 large eggs,
* 1 cup cooked legumes, lentils or peas,
* 170g tofu.
* Breads and Cereals1 slice of bread,
* ½ cup cooked pasta, noodles, rice or quinoa,
* 2/3 cup cereal (e.g. flaked cereal),
* ½ cup cooked porridge,
* ¼ cup muesli.
* Dairy1 cup milk or milk substitute with 100mg calcium per 100ml,
* 2 slices of firm/hard cheese (e.g. Colby, Cheddar),
* ½ cup soft cheese (eg. ricotta),
* ¾ cup yoghurt.
* Sourced from

## Where Can I Get More Information?

You can find more information about healthy eating at the Australian Guide to Healthy Eating website.

## References

* ↑ Food Standards Australia and New Zealand. (2010). NUTTAB 2010 Online Searchable Database. Retrieved from http://archive.foodstandards.gov.au/consumerinformation/nuttab2010/nuttab2010onlinesearchabledatabase/onlineversion_code.cfm?&action=default.
* ↑ [National Health and Medical Research Council. (2013). Australian Dietary Guidelines Summary. Retrieved 30 October, 2013, from https://www.eatforhealth.gov.au/sites/default/files/files/the_guidelines/n55a_australian_dietary_guidelines_summary_131014.pdf]
3. National Health and Medical Research Council. (2013). Australian Dietary Guidelines Summary. Retrieved 30 October, 2013, from https://www.eatforhealth.gov.au/sites/default/files/files/the_guidelines/n55a_australian_dietary_guidelines_summary_131014.pdf
4. National Health and Medical Research Council. (2013). Healthy Eating for Adults. Retrieved 30 October, 2013, from https://www.eatforhealth.gov.au/sites/default/files/files/the_guidelines/n55g_adult_brochure.pdf.