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  Latest Financial Planning News
Business confidence hits 5-month high: NAB
New Year resolutions, New Year strategies
How will downsizer contributions work for SMSFs?
Where Australia is at. Our leading indicators.
‘Read the tea leaves,’ brace for cryptocurrency regulation, advisers told
Power of retiree super dollars
Beyond share prices
Financial advice is the leading trigger to review insurance inside Super
Opinion – 2018 to be the year of the machine
Rising risks to the status quo
UPDATE: Australia's vital statistics
As share prices rise, the risk-return trade-off gets tricky
Technical expert flags top 3 traps with CGT relief
Become a better investor through your holiday reading
Australia's vital statistics
Made in Albania? How globalisation is creating challenges for Chinese policymakers
Our Advent calendar for 2017
For the young it a question of engagement
Address Under-insurance at Personal Finance Level - Global study
Realism vs reality - working part-time as retirees
SMSFs warned on ‘ticking time bomb’ with outdated deeds
Statutory wills are underutilised in estate planning
Resources on our site to help you, your family and your friends.
Calls to Review ASIC's Definition of Lapse Insurance
Paperwork bungles lead to $38k in payments
Self-employed? Don't miss out on super
Australian Dietary Guidelines and healthy eating chart (PDF)
Big concessions looking likely for transfer balance limit: ATO
Raft of superannuation measures enter Parliament
US Fed policy: Normalisation begins
What the gig economy may mean for your super
Powerful Budgeting, cash flow and Super Tools available on our site.
Australia's leading causes of death - ABS
Government introduces first home scheme laws
Are young investors wasting their youth?
ATO granted super enforcement powers
The great Australian (retiree) dream
ATO to release further guidance on reserves
A real-world benchmark for SMSF performance
How is your super going, ready for retirement?
Our 'hardest' SMSF tasks
Lack of literacy promotes unrealistic goals
Young investors: Time is on your side
Is your SMSF retirement-ready?
Key Economic Indicators, 2017 - updated
Investors acting their age
ATO locks in details, addresses panic on real-time reporting
Government ‘undermines’ tax system in new moves on property expenses
Multiple super accounts in a 'gig' society
Why Australian retirees aren't happy and what we can do about it
Doing a budget is a good idea but ....
Technical expert flags estate planning strategies for 2017-18
Government to shut down salary sacrifice loophole
Items that heat up your depreciation deductions
‘Tens of thousands’ of SMSFs at risk with ECPI
Do’s and don’ts of estate planning
LISTO to help boost women’s super
Smart ways to stretch retirement money
Low economic growth likely for years
Recorded Crime - Offenders, 2015-16
Adequacy of savings still a concern among Australians
‘Bank-like heists’ make way for new wave of cyber crime
Give your children a saving and investing edge - for life
Women still in the dark about finances
Lessons learnt - often the hard way
Australian population figures
ATO poised to ramp up focus on key compliance area
Benefit payments rise dramatically ahead of July 1 super changes
There's no magic pudding when it comes to super
ATO guidance provides clarity on death benefit confusion
Beyond super: Our other personal investment market
The three core pillars of this year's budget
Federal Budget - 2017-18 - Overview
Federal Budget - 2017-18 - Budget documents
Global economy synchronised and thriving
Life's financial turning points: good and not-so-good
2011 Census - what was the make up of your area?
ATO set to release guidance targeted for SMSF clients
More withdrawals from 'the bank of mum and dad'
Tax headache relief: Here’s more help with pension assets changes
Most Aussies shun super advice
Australia in a nutshell
ATO finalises guidance on transfer balance cap
Fit for purpose? The super story so far...
SMSFs urged to review segregation clauses in trust deed
Big insto addresses CGT misconceptions
Dollar-cost averaging for millennial investors
Calls for calm over pending CGT amendments
Almost the world's best for retirees
ATO reports on top contravention areas for SMSFs
What recent retirees can teach pre-retirees
Deloitte points to ‘red flag’ SMSF patterns
Save early, save often
Government pushes forward with multinational tax measures
Jump-start your retirement savings
Government urged to rectify ‘legislative shortcoming’ with CGT relief
Some financial terms explained
Areas of key focus for SMSFs in 2017.
Powerful Superannuation modelling tools available on our site.
Your New Year reading: beyond John Grisham
What a long-term view of the market can teach investors
CGT confusion seeing unnecessary sell-offs
‘Devastating’ property investments hitting SMSFs
Asset valuation crackdown imminent for SMSFs
New Year (investment) resolutions
Trump stimulus to boost global markets
Female advice customers on the rise
Retirement costs outpace rise in CPI
ATO set to scrutinise CGT relief claims
Investor habits: The good, the bad and the ugly
Keeping finances in the family
The inter-generational financial squeeze
Merry Christmas for 2016, a Happy New Year and a prosperous 2017.
ATO set to clamp down on range of super issues
SME retirement plans in jeopardy, research finds
SMSFs show restraint in hot residential market
Investment's building blocks - always worth reinforcing
Warnings issued on traps with CGT transitional rules
Meet SMSFs' early and late arrivals
Beware, the ATO is on the hunt for lifestyle assets
'Brexit means Brexit' means what?
SMSFs tipped to be hardest hit by pension changes
SMSF assets hit record, but funds still hoarding cash
Markets caution advised as economic bubbles loom
Stretching retirement income
Some financial terms explained
Market Update – September 2016
Checking in on our 2016 economic outlook - and looking ahead
Making a fairer and more sustainable Superannuation System
Going undercover
‘Winners and Losers’ from new super proposals
The gymnastics of keeping your portfolio balanced
Market Update – August 2016
Stop!! Don't do a paper Budget, use our online budgeting tools instead.
Advisers the key to retirement stability, research shows
The toughest tasks for self-managed super
Lawyer warns on ‘adverse’ death taxes with insurance
Don't get distracted by super changes
A savings mirage?
Market Update - July 2016
The three biggest economic issues likely to affect markets in 2016
SMSFs warned on looming property ‘tough times’
Diversification counts when uncertainty beckons
Strong economic data stablises markets
Starting a super pension in 2016-17?
Market Update - June 2016
ATO extends looming SuperStream deadline
ATO's deadline for review non-arm's length LRBAs extended
A paradoxical relationship: The self-employed and super
Fresh SMSF documentation warnings surface
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Super and divorce: a personal finance issue
Market Update - May 2016
ASIC flags SMSF investors in scam risk
Older, greyer and still working
Working and contributing to super past 65
The pitfalls of part-year pensions
Replenishing SMSF memberships
Budget will hit 15% of SMSFs
The insidious side of low interest rates
Market Update - April 2016
Budget 2016-17
Do investment principles stand test of time?
Estate Planning - early inheritance
US economy will bend, not break
A detailed look at the ATO’s new LRBA guidance
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ATO continuing lodgement crackdown
Another twist on the gender savings gap
Market Update – March 2016
Going solo
Use our online budgeting tools to help plan your future.
Age Pension means-test prevents rational decision-making
Changing times for super collectables
Preservation Age Rule
Why investing for retirement isn't just about super
Possible tax benefits through early inheritance
Market Update - 29th February 2016
Mortgages, personal debt and retirement
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Personal finance goes 'viral'
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Market Update – 31st January 2016
Australians still need better retirement planning
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Tax scam reaps hundreds of thousands
Morrison signals direction of super tax changes
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Should we expect stormy skies or sunshine in 2016?
Merry Christmas and Happy New Year 2015
There's no one-size-fits-all retirement income
Market Update – 30th November 2015
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'Unretiring' retirees
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Market Update – 31st October 2015
Another telling reminder for SMSF trustees
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Good (investor) behaviour
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Budget 2015 - some professional opinions
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Australian Dietary Guidelines and healthy eating chart (PDF)

The Australian Dietary Guidelines give advice on eating for health and wellbeing. They’re called dietary guidelines because it’s your usual diet that influences your health. Based on the latest scientific evidence, they describe the best approach to eating for a long and healthy life.



             


 


Australian Guide to Healthy eating - chart: click here to download to your device.


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What are the Australian Dietary Guidelines?


The Australian Dietary Guidelines have information about the types and amounts of foods, food groups and dietary patterns that aim to:


  • promote health and wellbeing;
  • reduce the risk of diet-related conditions, such as high cholesterol, high blood pressure and obesity; and
  • reduce the risk of chronic diseases such as type 2 diabetes, cardiovascular disease and some types of cancers.

The Australian Dietary Guidelines are for use by health professionals, policy makers, educators, food manufacturers, food retailers and researchers, so they can find ways to help Australians eat healthy diets.


The Australian Dietary Guidelines apply to all healthy Australians, as well as those with common health conditions such as being overweight. They do not apply to people who need special dietary advice for a medical condition, or to the frail elderly.


View the Australian Dietary Guidelines and Companion Resources.


What is the Australian Guide to Healthy Eating?


The Australian Guide to Healthy Eating is a food selection guide which visually represents the proportion of the five food groups recommended for consumption each day.


Why do we need Dietary Guidelines?


A healthy diet improves quality of life and wellbeing, and protects against chronic diseases. For infants and children, good nutrition is essential for normal growth.


Unfortunately, diet-related chronic diseases are currently a major cause of death and disability among Australians.


To ensure that Australians can make healthy food choices, we need dietary advice that is based on the best scientific evidence on food and health. The Australian Dietary Guidelines and the Australian Guide to Healthy Eating have been developed using the latest evidence and expert opinion. These guidelines will therefore help in the prevention of diet-related chronic diseases, and will improve the health and wellbeing of the Australian community.


How do I make healthy food choices?


There are many things that affect food choices, for example, personal preferences, cultural backgrounds or philosophical choices such as vegetarian dietary patterns. NHMRC has taken this into consideration in developing practical and realistic advice. Keeping the Australian Dietary Guidelines in mind will help your choice of healthy foods.


There are many ways for you to have a diet that promotes health and the Australian Dietary Guidelines provide many options in their recommendations. The advice focuses on dietary patterns that promote health and wellbeing rather than recommending that you eat – or completely avoid – specific foods.


Many of the health problems due to poor diet in Australia stem from excessive intake of foods that are high in energy, saturated fat, added sugars and/or added salt but relatively low in nutrients. These include fried and fatty take-away foods, baked products like pastries, cakes and biscuits, savoury snacks like chips, and sugar-sweetened drinks. If these foods are consumed regularly they can increase the risk of excessive weight gain and other diet-related conditions and diseases.


Many diet-related health problems in Australia are also associated with inadequate intake of nutrient-dense foods, including vegetables, legumes/beans, fruit and wholegrain cereals. A wide variety of these nutritious foods should be consumed every day to promote health and wellbeing and help protect against chronic disease.


Do the Australian Dietary Guidelines recommend that I only eat certain foods?


No. The Australian Dietary Guidelines, Australian Guide to Healthy Eating and consumer resources assist by helping you to choose foods for a healthy diet. They also provide advice on how many serves of these food groups you need to consume everyday depending upon your age, gender, body size and physical activity levels.


Evidence suggests Australians need to eat more:


  • vegetables and legumes/beans
  • fruits
  • wholegrain cereals
  • reduced fat milk, yoghurt, cheese
  • fish, seafood, poultry, eggs, legumes/beans (including soy), and nuts and seeds.
  • red meat (young females only)

Evidence suggests Australians need to eat less:


  • starchy vegetables (i.e. there is a need to include a wider variety of different types and colours of vegetables)
  • refined cereals
  • high and medium fat dairy foods
  • red meats (adult males only)
  • food and drinks high in saturated fat, added sugar, added salt, or alcohol (e.g. fried foods, most take-away foods from quick service restaurants, cakes and biscuits, chocolate and confectionery, sweetened drinks).

How have the Australian Dietary Guidelines changed since the last edition?


Key messages in the Guidelines are similar to the 2003 version, but the revised Australian Dietary Guidelines have been updated with recent scientific evidence about health outcomes. To make the information easier to understand and use, the revised Guidelines are based on foods and food groups, rather than nutrients as in the 2003 edition.


The evidence base has strengthened for:


  • The association between the consumption of sugar sweetened drinks and the risk of excessive weight gain in both children and adults
  • The health benefits of breastfeeding
  • The association between the consumption of milk and decreased risk of heart disease and some cancers
  • The association between the consumption of fruit and decreased risk of heart disease
  • The association between the consumption of non-starchy vegetables and decreased risk of some cancers
  • The association between the consumption of wholegrain cereals and decreased risk of heart disease and excessive weight gain.

 


www.eatforhealth.gov.au/guidelines/about-australian-dietary-guidelines


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