How should my plate look?

Eating nutritiously is more than just consuming a variety of foods, the proportion of foods is just as important. To ensure you are eating a healthy and balanced meal, it is important to know the proportion of foods from each of the five food groups is recommended daily. The Healthy & Colourful Plate can be used as a guide when plating your meals.

• Grains: Choose wholegrain/high-fibre options (e.g. brown rice and whole wheat pasta).

• Fruits & vegetables: Aim for colour and variety.

• Meat & other protein sources: Choose lean meats, fish, legumes and nuts.

• Dairy & alternatives: Choose low-fat options. If choosing dairy alternatives (i.e. soy, nut, oat to rice milk), choose milk fortified with calcium and vitamin B12.

• Fun foods: These are energy-dense, nutrient-poor foods and beverages. These foods may be enjoyable, but it is recommended to consume them in small amounts and occasionally.

*Note: Small amounts of sodium (mostly present in our foods as salt) is important for good health. However, most people consume too much sodium, so it is best to stick to foods that contain minimal salt.

*For further information, look at the Serve Sizes suggested by the Australian Dietary Guidelines.