QUIZ: ARE YOU EATING FOR HEALTH? Have at least 2 serves of reduced fat Take this quiz for adults to find out the answer be honest! Give yourself – Limit store-bought cakes, one point for each box you tick if you: muffins, pastries, pies and biscuits to once a week or less. Eat at least 5 serves of vegetables ½ every day. A serve is cup cooked Limit salty foods like processed vegetables (hot chips don’t count!) or 1 meats (for example, salami and bacon), crisps and salty snacks cup of salad. to once a week or less, and Eat at least 2 serves of fruit every day. avoid adding salt during A serve is 1 medium piece or 2 small cooking or at the table. pieces of fresh fruit, or one cup of no more than 2 chopped or canned fruit (no added standard drinks containing sugar). alcohol on any one day. milk, yoghurt, cheese or alternatives every day (for example, 1 slice of How did you rate? reduced fat cheese, a small tub of reduced fat yoghurt (preferably no added sugar), 1 cup of milk or 1 8–10 points Congratulations, cup of soy milk with added you’re already a calcium). pretty healthy eater! Eat mostly wholegrain cereals points Keep going, you’re (such as high fibre breakfast nearly there! cereal and wholemeal bread). 4–6 points plenty of room Eat at least a small serve of lean for improvement. meat or chicken (fat and/or skin cut off) or fish, or eggs or some nuts or Less than 4 It’s time for a legumes (for example, lentils, serious overhaul. chickpeas, beans such as kidney Use the information in this booklet beans or baked beans) every day. for some great ideas. Drink plenty of water every day Poor eating habits are sometimes and limit drinks with added sugars, hard to break. For adults, it’s not too such as soft drinks, cordial, energy late drinks and sports drinks. to make changes if poor eating takeaway foods such as pizzas, habits have crept up, but it’s commercial burgers, hot chips or other important deep fried foods to once a week or to keep changes realistic less. using the practical information in this booklet should help. For more information go to:
QUIZ: ARE YOU EATING FOR HEALTH? Take this quiz for adults to find out the answer – be honest! Give yourself one point for each box you tick if you: Eat at least 5 serves of vegetables every day. A serve is ½ cup cooked vegetables (hot chips don’t count!) or 1 cup of salad. Eat at least 2 serves of fruit every day. A serve is 1 medium piece or 2 small pieces of fresh fruit, or one cup of chopped or canned fruit (no added sugar). Have at least 2 serves of reduced fat Limit store-bought cakes, muffins, pastries, pies and biscuits to once a week or less. Limit salty foods like processed meats (for example, salami and bacon), crisps and salty snacks to once a week or less, and avoid adding salt during cooking or at the table. no more than 2 standard drinks containing alcohol on any one day. milk, yoghurt, cheese or alternatives every day (for example, 1 slice of reduced fat cheese, a small tub of reduced fat yoghurt (preferably no added sugar), 1 cup of milk or 1 cup of soy milk with added calcium). Eat mostly wholegrain cereals (such as high fibre breakfast cereal and wholemeal bread). Eat at least a small serve of lean meat or chicken (fat and/or skin cut off) or fish, or eggs or some nuts or legumes (for example, lentils, chickpeas, beans such as kidney beans or baked beans) every day. Drink plenty of water every day and limit drinks with added sugars, such as soft drinks, cordial, energy drinks and sports drinks. takeaway foods such as pizzas, commercial burgers, hot chips or other deep fried foods to once a week or less. How did you rate? 8–10 points Congratulations, you’re already a pretty healthy eater! points Keep going, you’re nearly there! 4–6 points plenty of room for improvement. Less than 4 It’s time for a serious overhaul. Use the information in this booklet for some great ideas. Poor eating habits are sometimes hard to break. For adults, it’s not too late to make changes if poor eating habits have crept up, but it’s important to keep changes realistic using the practical information in this booklet should help. For more information go to:
n55a_australian_dietary_guidelines_summary_130530.docx