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Australian Guide to Healthy Eating

Australian Guide to Healthy Eating
Australian Guide to Healthy Eating

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

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