Feeding Guidelines for Adults in Australia
For adults, the Australian Dietary Guidelines (ADG) recommend consuming a range of nutritious foods from the five core food groups daily. It is also advised to limit saturated fat, added salt, added sugars, and alcohol. Drinking plenty of water is essential for hydration and overall health. The ADG uses a plate-based guide, replacing previous models like the Healthy Eating Pyramid.
The five core food groups for adults are:
- Vegetables and legumes/beans: At least five serves each day. This group should feature a variety of colours and types, including green leafy vegetables and legumes.
- Fruit: Consume two serves each day. Fresh, frozen, or canned options are acceptable; however, avoid fruit canned in syrup.
- Grain (cereal) foods: Mainly wholegrain and/or high-fibre varieties, with 4 to 6 serves daily depending on age and activity level. Examples include wholemeal bread, pasta, brown rice, and oats.
- Lean meats and alternatives: Lean meats and poultry, fish, eggs, tofu, nuts, seeds, and legumes. Recommended serves range from 2.5 to 3 per day.
- Milk, yoghurt, cheese, and alternatives: Primarily reduced-fat varieties, with serves from 2.5 to 4 per day. Reduced-fat options are not suitable for children under two years of age.
Guidelines for Infants and Children
Infant and child feeding is guided by specific recommendations from the NHMRC to support their growth and development.
Feeding Infants (0-12 months)
Exclusive breastfeeding is recommended for around six months, and should continue alongside solid foods until at least 12 months. Infant formula is a safe alternative if breastfeeding is not possible. The introduction of solid foods should begin around six months, with a variety of textures. Cow's milk is not recommended as a primary drink for infants under 12 months because of the potential for iron deficiency anaemia. Only cooled, boiled tap water should be offered as an alternative to milk until 12 months.
Feeding Children (1-18 years)
As they develop, children require a balanced diet to support growth. Recommendations include:
- Fluid intake: Water is the best choice, with reduced-fat milk also suitable. Avoid soft drinks, juices, and other sugar-sweetened beverages.
- Physical activity: Daily physical activity is essential for healthy growth.
- Discretionary foods: Limit foods high in saturated fat, added salt, and added sugar, like cakes, biscuits, chips, and lollies.
Food Safety Recommendations in Australia
Food safety is a crucial element of the feeding guidelines in Australia, with the aim to prevent foodborne illness. Key practices include:
- The 4 Cs: Clean, Chill, Cook, and Separate.
- Clean: Wash hands often with soap and water, particularly after handling raw meat and before preparing ready-to-eat foods. Keep all surfaces and utensils clean.
- Chill: Store perishable food at or below 5°C. Refrigerate leftovers promptly and cool food in shallow containers to speed up the process.
- Cook: Cook food to the appropriate temperature to kill harmful bacteria. The internal temperature for minced meat and poultry should reach at least 75°C.
- Separate: Keep raw and ready-to-eat foods separate during storage and preparation to prevent cross-contamination. Use different chopping boards for raw and cooked items.
Comparison of Feeding Guidelines
| Guideline Area | Infants (0-12 months) | Children (1-18 years) | Adults (19+ years) |
|---|---|---|---|
| Core Food Focus | Breastmilk/Infant Formula | Five core food groups | Five core food groups |
| Main Drink | Breastmilk or formula, cooled boiled water | Water, reduced-fat milk | Water |
| Solid Food Introduction | Around 6 months | Gradual increase | Well-established |
| Fat Intake | Low-fat diets not suitable for under 2s | Mostly reduced-fat dairy over 2 years | Mostly reduced-fat dairy and healthy fats |
| Cow's Milk as Drink | Not before 12 months | Suitable from 12 months | Suitable |
| Discretionary Foods | No added salt or sugar | Limit high-fat, high-sugar, high-salt items | Limit high-fat, high-sugar, high-salt items |
Conclusion
Understanding what are the feeding guidelines in Australia is crucial for public health. Following the recommendations from authorities such as the NHMRC and the Australian Government's Department of Health helps Australians build healthy eating habits. The core principles of variety, moderation, and safe food practices apply across all life stages, ensuring a nutritious and safe diet. Always refer to official government resources for detailed guidance tailored to specific age groups and needs.
Additional Resources
For additional information, consult with a healthcare professional or visit the official Australian government health website at https://www.health.gov.au.
Disclaimer
The information is a general guide and should not replace professional medical or dietary advice. It is important to consult a healthcare professional or an accredited dietitian for personalized recommendations, particularly for infants and those with specific health conditions.
