Major Food Groups

Breads, Cereals, Rice, Pasta, Noodles

This group is important for energy and growth because it provides fibre, vitamins, minerals, carbohydrates and protein

Hint: Eat wholegrain bread, high fibre cereal, brown rice and wholemeal pasta

Vegetables, Legumes

Vegies are a vital source of vitamins and minerals, as well as fibre and carbohydrates.

Hint: Choose a wide variety including green leafy vegetables.

Fruit

Fruit is high in vitamins, especially vitamin C and folate.

Milk, Yoghurt, Cheese

This group provides you with lots of calcium, as well as protein, riboflavin and vitamin B12.

Hint: If you are not able to eat any foods from this group, substitute with soy milk, lentils, almonds, brazil nuts and dried apricots.

Meat, Fish, Poultry, Eggs, Nuts, Legumes

A great source of iron and zinc, the foods in this group assist with growth, reproduction and the flow of oxygen through the blood. For this reason, red meat should be consumed at least 3 times a week. Oily, dark fleshed fish is a great source of Omega 3.

Hint: Avoid eating too much fat with your meat. If you are a vegetarian it is important to substitute legumes, nuts, seeds and grains.