Your daily re­quire­ments

Healthy Food Guide (Australia) - - CONTENTS -

Your in­di­vid­ual in­take will vary de­pend­ing on your age, gen­der, height, weight and phys­i­cal ac­tiv­ity level.

We use 8700kJ (2100cal) as an av­er­age daily in­take, as this is the value pre­scribed by the Aus­tralia New Zealand Food Stan­dards Code. You’ll find this on food la­belling.

While th­ese num­bers are one way of track­ing healthy eat­ing, it’s im­por­tant to fo­cus on the qual­ity of the foods we eat. Eat­ing a wide va­ri­ety of healthy, real foods makes it easy to meet all our daily nutri­tion needs, as well as bal­anc­ing en­ergy in­take.

Use th­ese rec­om­mended daily in­takes as a gen­eral guide only. For per­son­alised ad­vice, visit to find an Ac­cred­ited Prac­tis­ing Di­eti­tian. SODIUM If you have heart dis­ease or are at high risk of this con­di­tion, aim to con­sume no more than 1600mg of sodium per day. CAL­CIUM Women over 50 years, and men over 70 years, should in­crease their in­take to 1300mg of cal­cium per day. IRON Women un­der 50 years should aim for 18mg of iron each day. If preg­nant, your iron in­take should in­crease to 27mg each day.

Look for th­ese nutri­tion pan­els (left) which ap­pear on all of our recipes!

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