To achieve & maintain a healthy weight, be physically active and choose amounts of nutritious food and drinks to meet your energy needs.
*children and adolescents should eat sufficient nutritious foods to grow and develop normally. They should be physically active every day and their growth should be checked regularly.
Enjoy a wide range of nutritious foods from these five food groups every day:
- Plenty of veg of different types and colours, and legumes/beans
- Grain foods, mostly wholegrain and/or high cereal varieties, such as breads, cereals, rice, pasta, noodles, polenta, couscous, oats, quinoa and barley.
- Dals, pulses, lean meats & poultry, fish, eggs tofu, nuts and seeds, & legumes/beans.
- Milk, yoghurt, cheese and/or their alternatives, mostly reduced fat and drink plenty of water.
Limit intake of foods containing saturated fats, added salt, added sugars and alcohol.
- Limit intake of foods high in sat fat such as many biscuits, cakes, pastries, pies, processed meats, commercial burgers, pizza, fried foods, potato chips, crisps and other savory snacks.
- Limit intake of foods and drinks containing added salt.
- Limit intake of foods & drinks containing added sugars such as confectionary, sugar-sweetened soft drinks and cordials, fruit drinks, vitamin waters, energy and sport drinks.
- If you choose to drink alcohol, limit intake. For women who are pregnant, planning a pregnancy or breastfeeding, not drinking alcohol is the safest option.
Encourage, support and promote breastfeeding.
Care for your food; prepare and store safely.