FOOD FOR HEALTH GUIDELINES

6 FOOD GROUPS EVERY DAY

(for adults and children over 6)

1. 40% VEGETABLES (UNPROCESSED)
2. 10% FRUITS (UNPROCESSED)
3. 10% GRAINS (GLUTEN-FREE WHOLE GRAINS)
4. 10% HIGH 'HEALTHY FAT' FOODS
5. 25% PROTEIN-RICH FOODS
6. 5% CONCENTRATED NUTRIENTS (E.G. NON-IRRADIATED HERBS, SPICES, TEAS, FOOD SUPPLEMENTS)

10 KEY POINTERS

1. Macronutrient composition by energy contribution (kcal or kJ) should be approximately 20% protein (4 kcal/g), 30% carbohydrates (4 kcal/g) and 50% fats (9 kcal/g)
2. Minimise consumption of highly processed food
3. Consume plenty of fresh, raw foods
4. Avoid high-temperature cooking methods (frying, grilling), unless brief. Minimise heat-damage to proteins, fats, vegetables, starches, and other carbs by using slow cooking methods
5. Healthy fats for cooking include extra virgin coconut oil, unfiltered extra virgin olive oil and butter (the latter assuming no lactose intolerance)
6. Consume plenty of fresh herbs and non-irradiated, preferably organic, spices
7. Avoid snacking and try to maintain 5 or more hours between meals
8. Consume at least 1.5 litres of spring or filtered water daily (more if exercising intensively), between meals
9. Avoid all foods which trigger intolerance or allergy (concentrated sources of nutrients)
10. Seek advice from a qualified and experienced health professional on the most appropriate supplements (concentrated sources of nutrients)

8 FOOD GROUPS FOR KIDS

EVERY DAY

(for young children aged 1-6)

1. 25% NON-STARCHY MULTI-COLOURED VEGETABLES
2. 5% STARCHY ROOT VEGETABLES
3. 10% FRUIT
4. 10% GRAINS (GLUTEN-FREE WHOLE GRAIN)
5. 15% HIGH 'HEALTHY FAT' FOODS
6. 25% HIGH PROTEIN FOODS
7. 7% DAIRY FOOD AND DRINK (OPTIONAL)
8. 3% CONCENTRATED NUTRIENTS

10 KEY POINTERS

1. Macronutrient composition by energy contribution (kJ or kcal) should be approximately 10% protein, 35% carbohydrates and 55% fats by energy contribution daily
2. Eat a 'rainbow' of different coloured vegetables and fruit every day
3. Avoid/minimize 'free' (added) sugars
4. Drink water, not soft drinks or fruit juices
5. Avoid drinks sweetened using non-nutritive sweeteners
6. Avoid all ultra-processed and refined foods
7. All whole grains should be gluten-free
8. Check for dairy intolerance and avoid dairy if intolerant
9. Avoid over-cooking or charring foods
10. Include supplements (concentrated nutrients) daily

You think you don't have enough varieties of food? Remember...

NATURE'S FOOD TROVE

(Source: Vietmeyer,N. 1990. The New Crops Era)

• 10,000 species of grasses (wheat, rice, maize, barley, sorghum, rye, oats)
• 3,000 species of tropical fruits (banana, mango, pineapple, papaya)
• 18,000 species of legumes (peas, beans, soybeans, peanuts, alfalfa, clover)
• 1,500 species of edible nuts
• 1,500 species of edible mushrooms
• 60,000 species of medicinal plants

Acknowlegement:

We would like to acknowledge the Alliance for Natural Health International (www.anhinternational.org) as the primary source of the above information on 'Food4Health and Food4Kids Guidelines'.