On a daily basis, we as Australians are inundated with health messages from various sectors. Most of us are aware of the seemingly endless array of concerns associated with lifestyle and diet, and the implied promise of glowing good health and extended life via the magic wand of the moment. And yet it's not necessary to restrict one of life's greatest pleasures, eating the foods we enjoy. Let these guidelines help you in maintaining that balance.

Eat a variety of foods. You need many nutrients for good health, and no single food supplies them all. Your daily food selection should include bread, rice, pasta, cereal and other whole-grain products; vegetables; fruits; dairy products; and meat, poultry, fish and other protein foods.

Enjoy plenty of whole grains (bread, rice, cereal and pasta), fruits and vegetables. Surveys show most Australians of all ages don't eat enough of these foods.

Maintain a healthy weight. The weight that's right for you depends on many factors including your sex, height, age and heredity. Excess body fat increases the chances of high blood pressure, heart disease, stroke, diabetes and some types of cancer. But being too thin can increase your risk of osteoporosis and menstrual irregularities. Regular exercise is also important to maintaining a healthy weight.

Eat moderate portions. If you keep portion sizes reasonable, it's easier to eat the foods you want and stay healthy.

Eat regular meals. Skipping meals can lead to binge eating, or overeating. Snacking between meals can help curb hunger, but don't eat so much that your snack becomes an entire meal.

Reduce, don't eliminate certain foods. Most people eat for pleasure as well as nutrition. Don't feel guilty about enjoying your food

Balance your food choices over time. If you miss out on any food group one day, make up for it the next. Your food choices over several days should fit together into a varied and healthy pattern.

Make changes gradually. Just as there are no "superfoods" or easy answers to a healthy diet, don't expect to totally revamp your eating habits overnight. Changing too much, too fast can get in the way of success. Begin to remedy excesses or deficiencies with modest changes that can add up to positive, lifelong eating habits.

Remember that foods are not "good" or "bad". Select foods based on your total eating patterns, not whether any individual food is supposedly "good" or "bad". Eat all foods in moderation, and choose foods to provide the balance and variety that are vital to good health.

Food Science Bureau