Vegetable and legumes/beans

Include a variety of coloured vegetables such as cauliflower, broccoli, pepper, carrot, spinach, eggplant and pumpkin.The more types of coloured veggies on your plate the more nutrients you will receive, such as fiber and various vitamins and minerals.Legumes and beans include foods such as lentils, baked beans, chickpeas, kidney beans. Guidelines recommend 6 serves for men and 5 serves for women aged 19-50 years.Most of our energy needs should come from this food group and the grains group. Try to fill half of your plate with these foods.

Fruit

Fresh fruit such as apples, bananas, apricots, oranges, various berries, canned fruit and dried fruit can be great options. Fruit juice should be consumed only occasionally and in small amounts. Healthy guidelines recommend 2 serves for both males and females 19-50 years.

Grains

This group includes various carbohydrates such as breads, rice, pasta, noodles, oats and muesli. Eat mostly whole and high fiber grains. Current recommendations for both males and females are 6 serves daily. Most of our energy should come from this group and the vegetable/legumes group. Try to fill a quarter of your plate with grain foods.

Meat and poultry

Choose more lean meats such as beef, lamb or kangaroo. Chicken and turkey are great poultry options and fish is an excellent source of protein and healthy fats for heart health. Nuts, legumes and beans are also part of this group. Foods in this group are good sources of iron, zinc and protein. Three serves per day are recommended for males aged 19-50 years, and 2.5 serves for females. Try to fill a quarter of your plate with these foods.

Dairy

It is important to include low fat dairy options such as milk,yoghurt,cheese or soy or rice alternatives. Both men and women, 19-50 years are recommended to consume 2.5 serves daily.