Enjoy a wide variety of nutritious foods from these five food groups every day. Drink plenty of water.
Grain (cereal) foods, mostly wholegrain and/or high cereal fiber varieties
Oats, Muesli, Polenta, Quinoa, Noodles, Penne, Wheat flakes, Fettuccine, Brown rice, White rice.
Vegetables and legumes/beans
Lettuce, cabbage, carrot, tomato, red kidney beans, radish, onion, capsicum, mushroom, chickpeas, lentils, egg plant, sweet corn, green leaf veggies, potatoes, green peas, beetroot, cucumber
Lean meats and poultry, fish, eggs, tofu, nuts and seeds and legumes/beans
Fish, tofu, egg, kidney beans, lentils, mixed nuts, chickpeas, red meat, goat meat, chicken, shrimp
Milk, yoghurt, cheese and/or alternatives, mostly reduced fat
Low fat cottage cheese, yoghurt, milk, soy drink, low fat UHT milk, skim milk powder
Fruits
Peach, mango, apple, orange, grapes, strawberry, banana, papaya, watermelon, pineapple, muskmelon, kiwi, pear, cherry
Only sometimes and in small amounts
Bottle juices, soft drinks, candies, burger, chocolates, cookies, french fries, icecream, pizza, chips, biscuits, cakes
Use small amounts
Oils, spray, margarine
Credit/source – eatforhealth.gov.au
