Developing healthy eating habits as a family will prepare your kids for the rest of their lives and have a big impact on their health in the long term.

With a lot of information out there about what to feed your family, it can be difficult to figure out the basics. Here is what you need to know.

What kind of food should my family be eating and how much?

There are five food groups we need to eat for a healthy diet:


How much you need of each of these foods in a day depends on your age and gender. You can use our food calculator to find out what is best for you.

Sometimes foods: Other types of food – like take-away meals, sweet biscuits, chips and soft drinks – can be high in salt, saturated fat and sugar and should be eaten only sometimes (not every day) and in small portions. An example of a small portion would be just a couple of sweet biscuits, not a packet, or a can of soft drink, not a large bottle.

Use our food calculator to find out how much of what you and your family members should be eating every day, based on gender and age.

What should my family be drinking?

  • Water should be your family drink

    It is free from the tap, it won’t damage you children’s teeth, and it doesn’t contain any sugars like fruit juices, energy drinks and soft drinks do.

3 key habits that will help

  • Balance

    It is important for kids to understand the right balance between healthy food and other types of food. Your children may ask for take-away meals, lollies, sweet drinks and other foods high in salt, sugar and fat. It is important that the family treats these as ‘sometimes’ foods, eaten occasionally, not every day.

    Balancing our food with activity is also important. Read about things you can do today to get active as a family or find out about fun programs for kids and families.

  • Variety

    Balancing our food with activity is also important. Read about things you can do today to get active as a family or find out about fun programs for kids and families.

  • Moderation

    Foods like take-away meals, lollies and hot chips are high in salt, sugar and/or saturated fat. Eating too much of them can increase the risk of heart disease, type 2 diabetes and even some cancers.


    Here are some tips to help you can moderate how much you eat of these foods without completely changing your life:


    1. Swap for a healthier option. Like switching out desserts or lollies with some plain popcorn or your child’s favourite fruit.

    2. Do a weekly shop and fill the pantry with healthy options. Put fruit and vegetable within reach of kids, so they can make the right choice when they’re hungry. Read our tips for how to shop smart, shop healthy.

    3. Choose your child’s portion size when they want a snack, rather than letting them eat straight from the packet.