Eating for health and well being is about choosing foods from the Five Food Groups every day, while limiting foods that are not essential to our health.

• Plan ahead and stock up on basic nutritious foods like wholegrain cereals and other grain foods, reduced fat milk, lentils or other legumes, eggs, and frozen or canned foods without added sugars or added salt – this way you can eat at home more often and cook meals yourself by adding fresh ingredients.
• Choose a variety of types and colours of fresh vegetables and fruits that are in season.
• Try new ways of cooking with vegetables like roasting, baking, barbequing and stir-frying.
• Add extra vegetables and legumes to your recipes.
• Use fruit for snacks and desserts.
• Lean red meats are important, but a maximum of 455g a week is recommended.
• Include at least 1 or 2 meat-free meals each week – include eggs, legumes such as beans and tofu, and nuts and seeds.
• Choose reduced-fat varieties of milk, yoghurt and cheese.
• Include small amounts of foods rich in unsaturated fats such as oils, spreads, nut butters/pastes and avocado.
• Drink plenty of water instead of drinks with added sugars or alcohol.
• Choose carefully when eating out- limit creamy, commercially baked or fried foods.
• Store unused cooked food in the fridge.
• Older people who have trouble with their teeth, may prefer softer textured or cooked vegetables and fruit, finely milled wholegrain cereal foods and dishes like soups, casseroles or stews.

‘Discretionary choices’ are called that because they are not an essential or necessary part of healthy dietary patterns. Discretionary choices are high in kilojoules, saturated fat, added sugars and/or salt or alcohol.

Examples of discretionary choices include:

• Sweet biscuits, cakes, desserts and pastries;
• processed meats and sausages;
• Ice-cream ,confectionary and chocolate
• Commercial burgers; commercially fried foods
• Potato chips, crisps and other fatty and/or salty snack foods
• Cream, butter
• Spreads which are high in saturated fats
• Sugar-sweetened soft drinks and cordials
• Sports and energy drinks and alcoholic drinks

 Guideline 1

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.

Guideline 2

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
• Fruit
• 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.

Guideline 3

Limit intake of foods containing saturated fats, added salt, added sugars and alcohol.

1. 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. 
2. Limit intake of foods and drinks containing added salt.
3. 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. 
4. 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.

Guideline 4

Encourage, support and promote breastfeeding.

Guideline 5

Care for your food; prepare and store safely.