Meeting Australian Dietary Guidelines: Reflection And Changes

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• Eat at least five serves of vegetables every day. A serve is ½ cup cooked vegetables or 1 cup of salad
• 8-10
• Eat at least two serves of fruits every day. A serve is 1 medium piece or 2 small pieces of fresh fruits or one cup of chopped or canned fruits (no added sugar)
• 4-6
• Have at least two serves of reduced fat milk, yoghurt, cheese or alternatives every day
• 4-6
• Eat mostly wholegrain cereals
• 6-8
• East at least small serve of lean meat or chicken or fish or egg or nuts or legumes everyday
• 4-6
• Drink plenty of water every day and limit drinks with added sugar
• 8-10
• Limit takeaway foods
• 8-10
• Limit store bought cakes, muffins, pies, pastries and biscuits to once a week or less
• Less than 4
• Limit salty foods like processed meats, crisps and salty snacks to once a week or less and avoid adding salt during cooking or at the table
• 4-6
• Drink no more than two standard drinks containing alcohol on any one day
• 8-10

According to Daly et al., (2015), one should consume at least one serving of cooked vegetables daily. Moreover, the diet needs to have at least one serve of whole grain (Eat For Health. 2013). However, my diet contains at least one serving of cooked vegetables and one serving of whole grain. I consume sufficient amount of water and avoid the substances like alcohol. The main changes that I need in my diet are include of vegetable and fruits and exclude of foods like salty chips, cakes, muffins, pies, pastries and biscuits.

In view of Brownie, Muggleston and Oliver (2015), the social determinants of health tries to reflect social factors as well as the physical conditions of environment. These situations include where the people born, stay, age, work and play. These factors have impact on the health, quality of life and functional outcomes. Te factors include:

• Social norms, attitude like discrimination
• Exposure to violence, social disorder, crime like trash presence
• Availability of the resources for meeting the regular needs like education, job opportunity, healthy foods and living wages
• Social support and interactions
• Quality school
• Public safety
• Transportation options
• Exposure to the mass media and emerge the technologies like internet and cell phones
• Socio economic situation like poverty
• Residential segregation

The poor health outcomes depend on the income stats of individuals. People who have high-income can have better outcomes ad people who have les income may have poor health outcomes (O’Dea & Dibley, 2014). The high-income people can buy sufficient amount of foods that provide proper nutrition but the poor people cannot buy sufficient foods. Moreover, the low-income people have less knowledge about the nutrition than the income people do.

Therefore, education is necessary so that people can have the proper knowledge of food and nutrition (Renzaho, Bilal & Marks, 2014). The education plays major in case of income. Health education is necessary for everyone. However, Thorpe et al., (2016) mentioned that people should avoid the processed foods as well as salty, spicy foods and foods which contain high amount of sugar, fat and carbohydrate. One should consume at least one serving of cooked vegetables daily.

The foods help people to be physically active and maintain a healthy weight. Ridoutt, Hendrie and Noakes (2017) advised that people need to have the adequate knowledge so that they can avoid the harmful foodstuffs and beverages from diet. The people of low income group needs to have the knowledge of food and nutrition that can help to modify the food behaviour and food habit. As they do not know about the low cost food, therefore the dieticians and nutritionists can help them to teach about the low cost foods and diets. All should know about the healthy foods and nutrition. The high-income people can help the low-income people so that they can get proper health outcomes. The high-income people can educate the low-income people that will help them to gain knowledge about the nutritional status.

References

Brownie, S., Muggleston, H., & Oliver, C. (2015). The 2013 Australian dietary guidelines and recommendations for older Australians. Australian family physician, 44(5), 311.

Daly, A., Pollard, C. M., Kerr, D. A., Binns, C. W., & Phillips, M. (2015). Using short dietary questions to develop indicators of dietary behaviour for use in surveys exploring attitudinal and/or behavioural aspects of dietary choices. Nutrients, 7(8), 6330-6345.

Eat For Health. (2013). Eatforhealth.gov.au. Retrieved 21 April 2017, from https://www.eatforhealth.gov.au

O’Dea, J. A., & Dibley, M. J. (2014). Prevalence of obesity, overweight and thinness in Australian children and adolescents by socioeconomic status and ethnic/cultural group in 2006 and 2012. International journal of public health, 59(5), 819-828.

Renzaho, A. M. N., Bilal, P., & Marks, G. C. (2014). Obesity, type 2 diabetes and high blood pressure amongst recently arrived Sudanese refugees in Queensland, Australia. Journal of Immigrant and Minority Health, 16(1), 86-94.

Ridoutt, B., Hendrie, G., & Noakes, M. (2017). Dietary strategies to reduce environmental impact must be nutritionally complete. Journal of Cleaner Production, 152, 26-27.

Thorpe, M. G., Milte, C. M., Crawford, D., & McNaughton, S. A. (2016). A revised Australian Dietary Guideline Index and its association with key sociodemographic factors, health behaviors and body mass index in peri-retirement aged adults. Nutrients, 8(3), 160.

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