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. When you’re eating enough healthy stuff, there’s little room left for treats.
How many treats? Nutritionally speaking there’s not much room for treats in our diets as they carry too many kilojoules and not enough nutrients. Treats are important for social reasons as well as enjoyment, such as birthday cake. Make treats something you eat in small amounts, but not every day. To find out more about kilojoules and ideal intake, visit