Nourishing Knowledge Blog Post Three: The Five Food Groups
The key to eating a healthy and balanced diet is to choose a variety of nutritious foods from the five food groups and drink plenty of water. The five food groups are:
- Grain (cereal) foods, mostly wholegrain and/or high cereal fibre varieties;
- Vegetables and legumes/beans;
- Lean meats and poultry, fish, eggs, tofu, nuts and seeds and legumes/beans;
- Milk, yoghurt, cheese and/or other alternatives, mostly reduced fat; and
- Fruit.
Foods are grouped together because they provide similar amounts of the key nutrients of that food group. For example, the key nutrients of the milk, yogurt, cheese and alternatives food group include calcium and protein.
To meet the nutrient requirements essential for good health, you need to eat a variety of items from each of the five food groups daily, in the recommended amounts.
Recommended Daily Serves of Each Food Group
Grain (cereal) foods, mostly wholegrain 4-6 Serves
and/or high cereal fibre varieties
Vegetables and legumes/beans 5 Serves
Lean meats and poultry, fish, eggs, tofu,
nuts and seeds and legumes/beans 1-3 Serves
Milk, yoghurt, cheese and/or other 2-2.5 Serves
alternatives, mostly reduced fat
Fruit 2 Serves
What is a serve - http://healthyweightweek.com.au/understanding-food-labels/
You will notice there are some foods we eat that are not included in the five food groups. This group of foods are separated because they are not necessary for a healthy diet and are very high in saturated fat and/or added sugars, added salt or alcohol and low in fibre. This group of food is known as the discretionary food group.
Discretionary foods and drinks can also be very high in energy, more than we require. These items tend to have low levels of essential nutrients, so are often referred to as ‘energy-dense’ but ‘nutrient-poor’ foods. Food and drinks in this group can add variety and enjoyment to eating, but should be consumed ocassionally, small amounts.
Some foods that fall into the discretionary food category include; cakes, processed meats; ice cream, confectionary and chocolate, commercially fried foods, potato chips, crisps and other fatty and/or salty snack foods, sugar-sweetened soft drinks and cordials, sports and energy drinks and alcoholic drinks.
With ANZAC Day approaching, we have found a ‘healthier’ version of the beloved ANZAC biscuit. These biscuits still fall into the discretionary food group, so it is recommended that you enjoy this scrumptious treat in moderation, for special occasions only.
‘Healthier’ ANZAC Biscuits
http://www.healthyfoodguide.com.au
Ingredients:
1 cup rolled oats 1/2 cup plain flour 1/4 cup plain wholemeal flour 1/2 cup desiccated coconut 1/4 cup brown sugar 2 tablespoons golden syrup 1/4 rice bran oil 1 teaspoon baking soda 2 tablespoons water
Method:
Step 1: Preheat oven to 180°C and line a baking tray with baking paper. Combine oats, flours, coconut and sugar in a bowl.
Step 2: Combine golden syrup, oil and water in a microwave-proof bowl and stir to combine. Microwave on HIGH for 25–30 seconds. Whisk in baking soda until well combined (it might foam up a little).
Step 3: Add syrup mixture to dry ingredients and mix well. Drop teaspoonfuls of mixture onto baking tray, leaving space between them (they will spread). Flatten with your fingers or a fork.
Step 4: Bake for 10–15 minutes, until golden. Remove to a wire rack to cool
Note: If you prefer a softer, chewier texture, add an extra 1/4 cup flour to dry ingredients and add 2 tablespoons apple sauce to mixture when you combine the wet and dry ingredients. Bake for 15–20 minutes.
References:
National Health and Medical Research Council 2015, Australian Guide to Healthy Eating, https://www.eatforhealth.gov.au/eating-well/how-understand-food-labels, viewed April 2016