Enjoy healthy and nutritious foods from the five food
groups every day.
You don’t need to eat from each food group at every meal, but it’s important to have a variety of foods in your eating pattern. This is because different foods vary in the amount of key nutrients they provide.
Vegetables
Include fresh, frozen, canned or dried varieties.
Non-starchy vegetables
Choose from:
- broccoli
- brussels sprouts
- bok choy
- Chinese cabbage
- cabbage
- cauliflower
- kale
- lettuce
- silverbeet
- spinach
- snow peas
- swede
- turnip
- avocado
- tomato
- celery
- sprouts
- zucchini
- squash
- capsicum
- eggplant
- mushrooms
- cucumber
- okra
- pumpkin
- green beans and more.
Starchy vegetables
Choose from:
- potato
- sweet potato
- corn
- yam
- taro
- cassava and more.
Legumes and beans
Choose from:
- lentils
- chickpeas
- split peas
- kidney beans
- broad beans
- edamame and more.
Fruit
Include fresh frozen, canned or dried varieties.
Choose from:
- apples
- bananas
- pears
- oranges
- mandarins
- apricots
- cherries
- peaches
- nectarines
- plums
- banana
- pawpaw
- mangoes
- pineapples
- melons
- grapes
- lychees and more.
Grains
Include mostly wholegrain varieties.
Choose from:
- whole grain breads
- cereals and pasta
- noodles
- rice
- couscous
- barley
- buckwheat
- semolina
- polenta
- bulgur
- quinoa and more.
Meat and alternatives
Include mostly lean varieties.
Lean meats
Choose from:
- lean beef
- lamb
- veal
- pork
- goat
- kangaroo and more.
Poultry and eggs
Choose from:
- chicken
- turkey
- duck
- eggs and more.
Fish and seafood
Choose from:
- salmon
- tuna
- barramundi
- whiting
- sardines
- anchovies
- octopus
- calamari
- prawns
- oysters
- mussels
- scallops and more.
Other
Choose from: tofu and tempeh.
Legumes and beans
Choose from:
- lentils
- chickpeas
- split peas
- kidney beans
- broad beans
- edamame and more.
Nuts and seeds
Choose from:
- almonds
- walnuts
- cashews
- peanuts
- macadamias
- hazelnuts
- brazil nuts
- pine nuts
- and nut spreads
- pumpkin seeds
- chia seeds and more.
Dairy and
alternatives
Include mostly reduced-fat varieties.
Choose from:
- milk
- yoghurt
- cheese or soy
- rice and nut
drinks with added calcium.