A safe magnesium dose ranges from 300 mg to 500 mg. Too much magnesium can lead to loose stools or diarrhea. If you find yourself running to the bathroom to prevent an accident you could well be getting too much magnesium.
Australians eat a great variety of food, but some of the more traditional meals could include roast meat (e.g. lamb and beef, both of which are very popular) and vegetables. Other favourites are meat pies, sandwiches (including vegemite) and a variety of baked or fried foods.
This group includes all kinds of lean meat and poultry, fish, eggs, tofu, nuts and seeds and legumes/beans. Traditionally, the foods from this food group are considered âprotein richâ and most Australians have no trouble eating enough protein each day. Nuts and seeds-Almonds, pine nuts, walnut, macadamia, hazelnut, cashew, peanut, nut spreads, pumpkin seeds, sesame seeds, sunflower seeds, brazil nuts. 2  Legumes/beans-All beans, lentils, chickpeas, split peas, tofu.