Eating well is about giving your body what it needs to stay healthy and strong. Just like your car needs the right type of fuel to keep running well, so does your body. Just think - with every meal, you have an opportunity to enjoy delicious, nutritious food and enhance your health and wellness at the same time.
The Major Nutrients:
By eating a variety of foods every day, you supply your body with the following essential nutrients, the building blocks of a healthy, balanced diet:
Carbohydrates
Carbohydrates are a primary source of energy for your body. They can be complex carbohydrates (starches) or simple carbohydrates (sugars). Basically, all carbohydrates are broken down into simple sugars, which are circulated throughout the bloodstream and provide energy to the body. The National Heart Foundation recommends that approximately 55% of total energy intake should come from carbohydrates. Foods rich in carbohydrates include breads, cereals, rice and pasta. Nutrition experts recommend selecting wholegrain products such as wholegrain pasta, oatmeal, multigrain bread, wholegrain crackers crispbreads and biscuits, and brown rice, which are higher in fibre than refined grains such as white bread and white rice. All carbohydrates supply your body with 17kJ of energy per gram.
Protein
Protein, another fuel source for your body, is made up of substances called amino acids, which are essential building blocks for the body. The National Heart Foundation recommends that approximately 15% of energy should come from protein. Foods rich in protein include lean meat, fish, poultry, eggs, beans, legumes, dairy products and tofu. Protein supplies your body with 17kJ of energy per gram.
Fat
Many people think fat is something to avoid, but your body actually needs essential fatty acids to feed cells. In addition, fat is a concentrated energy source. The National Heart Foundation recommends for 30% of your total energy to come from fat, with no more than 8% from saturated fat. The balance should come from the healthier fats, mono and poly-unsaturated fats. Foods with healthier fats include fatty fish (such as salmon and tuna), olive oil, canola oil, peanut oil, soybean oil, nuts and seeds. All fats supply your body with 37 kJ of energy per gram.
Vitamins and Minerals
Vitamins and minerals are necessary for a myriad of bodily functions, including eyesight, digestion, and even the pumping of your heart. Rich sources of vitamins and minerals include fruits and vegetables. For more information, click here to view the vitamin and mineral chart in our Tips and Tools section.
Water
When you think of nutrition, you naturally think of food, but water is also vitally important to keep your body healthy. In fact, water is present in every cell in your body. In addition to drinking water, you can get fluid from drinking non-alcoholic beverages and eating foods such as fruits, vegetables, soups and other foods. The Australian Guide to Healthy Eating recommends adults drink eight glasses (approximately two litres) of water each day.
A guide to daily requirements of nutrients
Energy: 8700 KJ
Protein: 77 g
Fat: 71 g
Carbohydrate: 281 g
The above figures are based on an average adult diet. Your requirements may be higher or lower depending upon your energy needs.
Typical meal plan providing the correct proportion of nutrients as outlined above.
Breakfast - Bowl of muesli or other high fibre breakfast cereal with low fat milk and a piece of fruit or 250ml of V8 Fruit & Veg juice
Mid-morning- plain biscuit and milky coffee (made with low fat milk)
Lunch - Your favourite Campbell’s soup served with two slices of multi grain bread
Mid-afternoon- One piece of fruit or 250ml of V8 Fruit & Veg juice and one small tub of yoghurt (100g)
Dinner - Stir fry of chicken and vegetables, served with rice or noodles. One fruit bar