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Eat Healthy : International Quality Healthcare

The averaged middle aged man should eat about 2,000 to 3,000 calories per day calories a day. This is a good enough so the body is effectively nourished and it is low enough that excess weight gain will be avoided.

Five Essential Food Groups

• Vegetables and legumes/beans

• Fruit

• Grain (cereal) foods, mostly wholegrain and/or high cereal fibre varieties

• Lean meats and poultry, fish, eggs, tofu, nuts and seeds and legumes/beans

• Milk, yoghurt cheese and/or alternatives, mostly reduced fat

What are discretionary food choices?
Some foods and drinks do not fit into the Five Food Groups because they are not necessary for a healthy diet and are too high in saturated fat and/or added sugars, added salt or alcohol and low in fibre. These foods and drinks can also be too high in kilojoules (energy). Many tend to have low levels of essential nutrients so are often referred to as ‘energy-dense’ but ‘nutrient-poor’ foods.

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