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A balanced diet is one that will provide you with nutrients in the amounts necessary for good health.
The key to a balanced diet is to enjoy a variety of foods from the five core food groups, and to limit your intake of foods and drinks that are high in saturated fat, sugar and salt.
The Australian Government has defined the five food groups as:
Include a variety of different types and colours every day. Aim for 5 serves daily.
Main nutrients they offer include beta-carotene, vitamin C, folate and dietary fibre.
Over the week include the following in your diet:
A serve is approximately 75 g or ½ cup cooked or 1 cup salad or ½ medium potatoes
Include a variety of fresh, frozen, dried and/or canned fruits every day. Aim for 2 serves daily.
Fruit juice belongs in this group but best to limit to 1/2 cup a day as it has lost its fibre.
Main nutrients they offer include vitamin C and dietary fibre.
A serve is approximately 1 medium apple or 1 cup diced fruit or 30g dried fruit or 2 small plums.
Include mostly whole grain (wholemeal) or high fibre types every day. Aim for 6 serves daily.
Wholemeal varieties are preferred as they provide more dietary fibre, vitamins and minerals than refined white types.
A serve is 1 slice of bread or 1.2 roll, ½ cup cooked rice, pasta, barely, quinoa or 1/4 cup muesli, or 3/4 cup ready to eat cereal or 1 crumpet.
Include a variety of lean meat, skinless chicken, oily fish and/ or alternatives. Aim for 2-3 serves daily.
A serve is 65g cooked leans meat (about 90-100g raw) or 80g cooked chicken (about 100g raw) or 100g cooked fish ( about 115g raw ) or small can of fish or 2 eggs or 30g nuts or 170g tofu.
Include a variety of dairy or alternatives each day. Aim for 2-3 serves daily.
Include small amounts in cooking, in salad dressing or using as a spread. Aim for 2-4 serves daily. Monounsaturated fats eg cooking oils and spreads made from plants or seeds such as sunflower, canola, soybean, olive, sesame and peanuts; avocados, almonds, cashews, and peanuts
A serve is 10g (2 teaspoons) of polyunsaturated or monounsaturated spreads, 7g (2 teaspoons) polyunsaturated or monounaturated oil or 10g nuts, nut spreads,
The UNCLE TOBYS name and logo has significant historical significance, it was designed by Nellie Love, the niece of Clifford Love – the founder of UNCLE TOBYS, who was a keen artist and a student of literature. She suggested the name and designed the logo based on the great literacy character in the “Life of Times of Tristram Shandy” by Laurence Sterne, first published in 1759. In the book Uncle Toby is a gentle, uncomplicated lover of his fellow man. The original design of Uncle Toby standing with the Widow Wadman has seen little changes over the years, so has become a treasured representation of the UNCLE TOBYS heritage.