Diet as a whole

There was a report on the ABC last week. It was about researchers from the University of Sydney.  They were looking for what they call a new way of looking at nutrition. Basically looking at diet as a whole. Not looking as diet as a collection of single nutrients. Not looking at single nutrients in isolation.  

 

Professor Simpson says focusing on a single nutrient worked when there were deficiencies. i.e. Vit C deficiency lead to scurry and was treated by adding Vit C to the diet.

Nowadays our problems are different. Problems of over-eating and/or balance.

Professor Simpson says "A diet that is to be healthy has to comprise certain amounts and ratios of different nutrients," and there's a large number of nutrients we require to be healthy.

The latest revision of the Australian dietary guidelines try to take a focus on food, not nutrients, which was different from the previous development of the dietary guidelines. It is very hard to argue with or disagree with any of these guidelines.

The guidelines say:

 Enjoy a wide variety of nutritious foods from these five groups every day:

·         Plenty of vegetables, including different types and colours, and legumes/beans

·         Fruit

·         Grain (cereal) foods, mostly wholegrain and/or high cereal fiber varieties, such as breads, cereals, rice, pasta, noodles, polenta, couscous, oats, quinoa and barley

·         Lean meats and poultry, fish, eggs, tofu, nuts and seeds, and legumes/beans

·         Milk, yoghurt, cheese and/or their alternatives, mostly reduced fat (reduced fat milks are not suitable for children under the age of 2 years)

And drink plenty of water.

Limit intake of foods containing saturated fat, added salt, added sugars and alcohol

·         Limit intake of foods high in saturated fat such as many biscuits, cakes, pastries,
pies, processed meats, commercial burgers, pizza, fried foods, potato chips,
crisps and other savoury snacks.

·         Replace high fat foods which contain predominantly saturated fats such as butter, cream, cooking margarine, coconut and palm oil with foods which contain predominantly polyunsaturated and monounsaturated fats such as oils, spreads, nut butters/pastes and avocado.

·         Low fat diets are not suitable for children under the age of 2 years.

·         Limit intake of foods and drinks containing added salt.

·         Read labels to choose lower sodium options among similar foods.

·         Do not add salt to foods in cooking or at the table.

Limit intake of foods and drinks containing added sugars such as confectionary, sugar-sweetened soft drinks and cordials, fruit drinks, vitamin waters, energy and sports drinks.

If you choose to drink alcohol, limit intake. For women who are pregnant, planning a pregnancy or breastfeeding, not drinking alcohol is the safest option.