Eating a variety of healthy foods

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.




Page last updated: Friday, 25 March 2022

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