Australian Wellness Guidelines

Based on a 24 Hour Recall of my diet, results using NutriCalc Plus report that my food intake lacked a healthy balance of all food groups. My Grain intake reached only 60% of the My Plate daily recommendations. My Vegetable intake was a mere 50% of the recommended servings. Additionally, I consumed 84% of the daily recommendations for the Dairy Group. Nonetheless, I did exceed the recommendations for the Fruit Group and Protein Group with intakes of 155% and 107%, respectively.

It’s important for people to have a good well balanced diet to enable them to get the right nutrition’s they need to stay fit and healthy.

The Australian Wellness Guidelines for Adults is meant to educate and provide clear guidance to live a healthy and happy lifestyle in all aspects of wellness. These aspects include Nutritional, Physical Activity and Psychological. It is important to note that this is a general guideline. Specific recommendations for nutrition, physical activity, and psychology vary between individuals.

Early food guides have evolved into MyPlate, which suggests amounts and types of food from five food groups to meet the recommendations of the Dietary Guidelines. MyPlate can be used to plan a diet based on the recommendations of the Dietary Guidelines. The plate icon illustrates the proportions of food recommended from each of five food groups: Fruits, vegetables, grains, protein foods, and dairy. Half of your plate should be fruits and vegetables, about a quarter grains and about a quarter protein foods. Dairy should accompany meals as shown by the glass to the side The MyPlate diagram shows what a balanced meal should look like

In Sumathi Reddy’s article “The Price We Pay for Sitting Too Much”, Reddy briefly examines the harms of sedentary behaviour. She suggests that in order to avoid them, one must do no more then increase the time they spend standing throughout the day. The article is aimed at working adults and suggest multiple schedules for increasing time on your feet and consequently, reducing sedentary behaviour. Some of the routines suggested are unrealistic for a busy person, such as the one preposed by Dr. Allan Hedge and Nasa. Hedge suggests that every thirty minutes, one should spend 20 minutes seated, 8 minutes standing and 2 minutes walking or stretching. Nasa’s recommended routine is simpler, but still slightly impractical. They suggest that one should

Sedentary behaviour can be limited in many ways such as limiting time on electronic media. If you are meeting these guidelines you will be able to reduce the same risks as the physical factors such as mental health.

You need to follow many guidelines to make a balanced nutritional plan. At first, plan to eat 2 and 1 half cups of vegetable and also two cups of fresh fruit per day. Whenever selecting your daily meal ingredients don't forget to choose a large diversity of food products. An excellent guideline is to consume as many distinct colors of vegetables as the market allows, you will be able this way to make a choice from all five vegetable subcategories 4 times per week at

Carson et al. examined 235 studies that included 1,795,329 participants from 71 different countries and with a mean age ranged from 5 to 17 years. Thirty-five studies measured sedentary behavior objectively with accelerometer, and the remaining studies used subjective measures such as self-report questionnaire and interview. Discrepancy of the results were found despite the large number of studies. A large number of studies focused on only TV viewing, and most of the studies were observational and self-reported, which are prone of biases. After analyzing the studies, Carson et al. suggested that different types of sedentary behavior may be associated with different type of health

Food pyramid gives us a good reference for enjoying a balanced diet; however, some diet plans

shift towards desk-based occupations, sedentarity is widespread in today’s culture and has become a social norm in Canada. In 2012 to 2013, 31% of children and 62% of adults were overweight or obese [1]. Obesity is associated with sedentarity [2], and almost three-quarters of children spend their recreational time engaged in sedentary activities that involve reading or screen time (e.g., watching TV and playing video games) [3]. In fact, the number of hours of screen time is associated with being overweight or obese in children and adolescents [2]. Childhood sedentarity is particularly concerning in Canada, with Canada lacking in overall child and youth physical activity levels in comparison to 14 other countries [4]. The federal

People with a sedentary lifestyle, mostly the citizens of highly developed countries, are known to take part in activities with less energy requirement and eat fat food. Thus, there rises a need to encourage citizens to do daily exercises to reduce chances of developing sedentary disorders.

-You need to make your own limitation. You can’t expect eating junk food, processed food or too much sugar and have amazing results. Balanced diet is the key to success, except the authors don’t seem to stress it enough.

The “diagnosis of Sedentary lifestyle includes three defining characteristics: (a) chooses a daily routine lacking physical exercise, (b) demonstrates physical de-conditioning, and (c) verbalizes preference for activities low in physical activity” (Guedes). These characteristics prevail in society today because individuals view movement as a depletive rather than a constructive resource. Although many realize physical activity is important, they still do not partake, for it is easier to sit and relax than it is to get up and move. However, living a sedentary lifestyle results in lowered motivation, according to Wasilewski and Olson (par.9). Hence, after one has given in to living a sedentary lifestyle, it becomes difficult to change, for

Doctors have recently realized that physical inactivity isn’t just an ordinary issue that can be eliminated with a few hours of exercise a week. Every minute wasted sitting motionless and inactive undoubtedly increases a person’s risk of developing harmful diseases such as diabetes, heart disease, and eventually death if not properly treated. Small changes start to occur as the body sets into a lethargic state; blood circulation slows down and as a result, metabolic processes take an extensive amount of time to perform. The unnecessary exertion of pressure on the body causes detrimental outcomes on a person’s health. One study demonstrated that “adults and kids who incorporate small, light activities into their day, break up their bouts of sitting with frequent small breaks -to stand and stretch, walk across the room, jump up and down or buzz to the water cooler -have better metabolic profiles” (Ryan). By making little changes throughout ones day, like taking the stairs or stretching every few hours, can be the difference between developing a chronic disease or staying healthy.

This is one of the health indicators that is posing so many problems around the world. The question on whether people are eating a balanced diet is not explained due to finance problems, but still one can afford to take a simple balanced diet comprising of a fruit, some fresh vegetables and some proteins: can be animal or plant protein. People are supposed to be trained in health facilities on what is a balanced diet and its importance to the development of the body (Committee on Leading Health Indicators for Healthy People 2020 & Medicine, 2011).