A Matter Of Balance

Eating plenty of grain products (such as bread, cereal, rice and pasta), vegetables and fruits is recommended.  By choosing these carbohydrate-containing foods through the day, the body obtains starches and sugars, that are needed for energy, as well as dietary fibre for proper digestive function. Another benefit of eating carbohydrate foods like grains, vegetables and fruits is the many vitamins and minerals they provide. Grain products, fruits and vegetables also tend to be lower in fat, saturated fat and cholesterol, that can help manage the amount of fat and kilojoules in your overall diet.

Food Focus

In foods, starches and sugars contribute to taste, texture and appearance. Starches play a role in thickening foods like instant pudding. Sugars provide a sweet taste to many foods, but also keep foods like jelly and jam from spoiling. Starches and sugars play a role in the crispiness of cold breakfast cereals, the smoothness of pudding, and the thickness of yoghurt.

Nutrition Focus

Carbohydrates are an important source of energy for the body. Both sugars and starches provide about 16 kilojoules per gram.  Sugars have sometimes been linked with hyperactivity, diabetes and heart disease, but many years of research have shown that sugars alone do not result in any of these conditions. Although sugars and starches can play a role in tooth decay, regular brushing and flossing after meals or snacks and use of a fluoride toothpaste can help prevent cavities. Dietary fibre helps proper digestive functioning, so health professionals advise increasing dietary fibre, particularly by increasing consumption of wholegrain cereals, fruits and vegetables.

Health Connection

Eating plenty of grains, vegetables and fruits each day may have other health advantages. Although risk for heart disease and cancer depends on many factors, specific dietary patterns may help lower the risk. Choose a diet low in fat, saturated fat and cholesterol with plenty of fibre-containing grains, fruits and vegetables. Try to emphasise vegetables and fruits that are good sources of dietary fibre, vitamin A (beta-carotene) and vitamin C.

Balancing Food Choices

Consuming 4 - 9 servings for women and 6 - 12 servings for men of grains and cereals (including breads, rice, pasta and noodles), preferably wholegrain, and at least 2 servings of fruits and 5 of vegetables.  These amounts may seem like a lot, however, when you select a variety of foods, these servings are easily obtained.

What Counts As One Serving?

Grains: Choose 4 - 9 servings daily for women and 6 – 12 servings daily for men.

• 2 slices of bread
• 1 medium bread roll
• 1 cup cooked rice, pasta, noodles
• 1/3 cup cereal flakes - have your cereal with a small glass of juice and also get one fruit serving
• 1/2 cup muesli
• 1 cup of porridge

Vegetables: Choose at least 5 servings daily

• 1 potato
• 1 cup tossed salad greens - serve with reduced fat or fat free dressing
• 1 cup vegetable soup - goes well with tossed salad for lunch
• 1/2 cup cooked dry beans or peas - lentils, black beans and others, can count either as a meat or vegetable serving
• 1/2 cup cooked vegetables

Fruits: Choose at least 2 servings daily

• 1 medium piece e.g. apple, banana, orange, pear
• 1/2 cup of fresh berries – great when served on your cereal 
• 1/2 cup fruit juice - grapefruit, orange, pineapple - choose your favourite
• 1 cup cooked, canned or chopped fruit
• 2 small pieces e.g. apricot, kiwi fruit, plum
• 1 1/2 tablespoons sultanas

Food Tip:

Sugar free products are often lower in kilojoules because the sugar is being replaced by non-nutritive sweetener that provides very few or no calories. Sugar free products can add flexibility to food choices and can help your dietary goals.