Healthy eating means enjoying a variety of nutritious foods from different food groups and drinking plenty of water. The Australian Guide to Healthy Eating shows the types and amounts of different foods you should aim to eat each day. Click here to view the Australian Guide to Healthy Eating.
Every day foods
Every day foods are healthy foods that should be eaten on a daily basis.
They provide nutrients that contribute to health and normal functioning of your body.
Fruit and vegetables are low in energy (kilojoules) and high in fibre and water, keeping you feeling full for longer. Eating at least two serves of fruit and five serves of vegetable everyday is one of the best things you can do for good health. For more information on how to get more fruit and vegetables into your day, visit Go for 2&5®
| Examples: fruits and vegetables, legumes, breads and cereals, as well as lean meats and dairy products. |
Sometimes foods
Sometimes foods are often high in fat, sugar or salt (or all three) with little or no nutritional benefit for your body. These foods can be eaten sometimes in small amounts but should not be eaten every day. These foods can quickly lead to weight gain as they are high in energy (kilojoules).
| Examples: cakes, pastries, chocolate, lollies, soft drinks, chips and takeaway foods. |
| High energy food |
Healthier, lower energy alternative |
| Fried breakfast with bacon, egg, hash browns and sausages on buttered white toast |
Baked beans, poached egg, grilled tomato and mushrooms on unbuttered wholegrain toast |
| Chocolate biscuits for morning tea |
Fresh fruit pieces |
| Processed and cured meats such as bacon and salami |
Lean ham, roast beef or fresh skinless chicken |
| Cakes, pastries and biscuits |
Fruit and reduced-fat yoghurt, dried fruit or a handful of nuts |
| Soft drink |
Water |
| Deep fried fish and chips |
Grilled fish with salad or vegies |
| Side of chips with your restaurant meal |
Side salad and/or a baked potato |