Balance is important when it comes to healthy eating. Eating food from the five food groups helps support health, but it can be a challenge to know how much to eat from each food group each day. Our food calculator can help you work out what you (and your family) need to eat healthily.
Enter a gender and age range to find out the recommended minimum serves.
Meat, poultry, fish, eggs, tofu, nuts and seeds
Vegetables and legumes/beans
Healthy oils and spreads: You can add small amounts of healthy oils and spreads to these foods for extra flavour and enjoyment. For example, polyunsaturated or monounsaturated spreads on your bread or toast, olive and canola oils for cooking, plus nut oils and pastes.
Choose from a variety of vegetable and seed oils when you are preparing food. Healthier choices include canola, sunflower, soybean, olive, sesame and peanut oils.
Sometimes foods: Other types of food – like take-away meals, biscuits, soft drinks and alcohol – 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).