Nutritional needs vary by gender and age. A healthy diet for a man is very different from a healthy diet for a woman. The health and growth needs of a middle-aged person are different from those of an infant, child, teenager or adult.
It is important to know your age-appropriate nutritional needs and plan a diet that meets our needs. If you exercise regularly and eat a varied diet, you are on the right track to a healthy lifestyle.
What to put on your plate
All men, regardless of age, should eat a healthy diet. Nutrition is about giving ourselves what we need through food for health and growth. Eating healthily means making healthy food and drink choices that will make you more productive.
Without a healthy diet, you can increase your risk of heart disease, type 2 diabetes, certain types of cancer and mental health problems such as anxiety and depression.
A person’s diet should meet their body’s needs, adapt to their lifestyle and reduce their risk of disease.
The Australian Government has published dietary advice for Australians, based on the best research on foods and diets that promote health and well-being and reduce the risk of malnutrition and chronic disease.
In short, the Australian dietary guidelines are:
Colourful vegetables, legumes/beans
Fruit
Grains – especially whole grains and high-fibre foods
Milk, yoghurt, cheese or alternatives, especially those that are low-fat.
• Drink plenty of water.
• Eat foods high in fat, such as sweets, biscuits, pastries, processed meats, hamburgers, pizza, French fries, potato chips and other sugary foods.
• Replace foods high in carbohydrates (carbs), especially those high in saturated fat, trans fat, and trans fat. Replace butter, sugar, processed margarine, coconut oil, and coconut oil with unsaturated fats found in butter, bread, peanut butter, and pasta and avocado.
• Limit your intake of salty foods and drinks, and avoid adding salt to your food during cooking or at the table.
• Avoid excessive consumption of sugary foods and drinks, such as candy, soda and sweetened lemonade, carbonated drinks, vitamin water, fruit juice, and sports drinks.
• No alcohol. (On average, drink no more than two cups a day and no more than four cups at a time)
• Limit your intake of junk food and snacks—they are not part of a healthy diet. These foods are high in sugar, fat and salt, such as store-bought hamburgers, pizza, sodas, candy, cookies and cakes, sweets, fruit juices and fizzy drinks.
You can follow the above dietary guidelines as a basis for a healthy diet, but you should consider your own needs, depending on whether you are a child, teenager or adult, and whether you have any health problems. By doing this, you will be in good shape for your age, gender and lifestyle.
The Australian Dietary Guidelines can help, but if you need advice, contact a qualified health professional for good advice and support.
How much money should be on your plate?
The average adult needs 8700 kilojoules of energy per day, but this amount depends on things like how much activity we do during the day (how many kilojoules we burn).
Since every person is unique, figure out how many kilojoules you require daily with our convenient calculator.
Link to new digital KJ calculator or NHMRC’s Eat for Health tool >.
When it comes to the amount of food you eat, it’s important to know your weight and eat foods that are appropriate for your age and fitness level.
