Balance is important when it comes to healthy eating. A healthy balance is a range of foods from the five food groups, but how much food from each group do you need daily for good health?
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.
Think positive: When thinking about eating better, it helps to keep a positive mindset. Think about what foods to eat to nourish your body rather than focussing on what foods to go without.
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).