What is healthy eating?

The Australian Dietary Guidelines helps people to choose wisely from a wide range of foods and drinks. A selection of servings from each of the five food groups each day will provide the energy, vitamins, minerals and antioxidants your body needs to maintain good health.

The recommended number of servings for each food group is given in this table.

Food groupRecommended number of serves per dayOne serve equals
Grain (cereal) foods3 to 6*1 slice (40 grams) of bread
or ½ medium (40 grams) roll or flat bread
or ½ cup (75-120 grams) cooked rice, pasta, noodles, barley, buckwheat, semolina, polenta, bulgar or quinoa)
or ½ cup (120grams) cooked porridge
or 2/3 cup (30 grams) wheat cereal flakes
or 1/4 cup (30 grams) muesli
or 3 (35 grams) crispbreads
or 1 (60 grams) crumpet
or 1 small (35 grams) English muffin or scone
Vegetables and legumes5 to 6*1/2 cup cooked green or orange vegetables (for example, broccoli, spinach, carrots, pumpkin)
or ½ cup cooked dried or canned beans, peas or lentils
or 1 cup green leafy or raw salad vegetables
or ½ cup sweet corn
or ½ medium potato or other starchy vegetables (sweet potato, taro or cassava)
or 1 medium tomato
Fruit2*1 medium piece of fruit (for example, an apple, banana, orange or pear)
or 2 small apricots, kiwi fruits or plums 
or 1 cup diced or canned  fruit (no added sugar)
or only occasionally: 
125ml (1/2 cup) fruit juice (no added sugar)
or 30 grams dried fruit (for example, 4 dried apricot halves, 1 ½ tablespoons of sultanas) 
Milk, yoghurt, cheese and/or alternatives2 1/2 to 4*1 cup (250ml) fresh, UHT long life, reconstituted powdered milk or buttermilk
or ½ cup (120ml) evaporated milk
or 2 slices (40grams) or 4 x 3 x 2cm cube (40g) of hard cheese, such as cheddar
or ½ cup (120 grams) ricotta cheese
or ¾ cup (200 grams) yoghurt
or 1 cup (250ml) soy, rice or other cereal drink with at least 100mg of added calcium per 100ml
Meat, poultry, fish, eggs, tofu, nuts, seeds and legumes2 to 3*65 grams cooked lean red meats such as beef, lamb, veal, pork, goat or kangaroo (about 90-100 grams raw)
or 80grams cooked lean poultry such as chicken, turkey (100 grams raw)
or 100 grams cooked fish fillet (about 115 grams raw) or one small can of fish
or 2 large (120 grams) eggs
or 1 cup (150 grams) cooked or canned legumes/beans such as lentils, chick peas or split peas
or 170 grams tofu
or 30 grams nuts, seeds, peanut or almond butter or tahini or other nut or seed paste 

*Number of serves is dependent on age, gender, height, weight and physical activity levels, and also whether you are pregnant or breastfeeding.