You don’t need to eat from each food group at every meal, but it’s important to have a variety of foods in your eating pattern. This is because different foods vary in the amount of key nutrients they provide. 
 

Vegetables

Non-starchy vegetables

Choose from:

• broccoli
• brussels sprouts
• bok choy
• Chinese cabbage
• cabbage
• cauliflower
• kale
• lettuce
• silverbeet
• spinach
• snow peas
• swede
• turnip
• avocado
• tomato
• celery
• sprouts
• zucchini
• squash
• capsicum
• eggplant
• mushrooms
• cucumber
• okra
• pumpkin
• green beans and more.
   

Starchy vegetables

Choose from:

• potato
• sweet potato
• corn
• yam
• taro

• cassava and more.

   

Fruit

Choose from:

• apples
• bananas
• pears
• oranges
• mandarins
• apricots
• cherries
• peaches
• nectarines
• plums
• banana
• pawpaw
• mangoes
• pineapples
• melons
• grapes
• lychees and more.

Grains

Choose from:

• whole grain breads
• cereals and pasta
• noodles
• rice
• couscous
• barley
• buckwheat
• semolina
• polenta
• bulgur
• quinoa and more.

Meat and alternatives

Lean meats

Choose from:

• lean beef
• lamb
• veal
• pork
• goat
• kangaroo and more.

Poultry and eggs

Choose from:

• chicken
• turkey
• duck
• eggs and more.
   

Fish and seafood

Choose from:

• salmon
• tuna
• barramundi
• whiting
• sardines
• anchovies
• octopus
• calamari
• prawns
• oysters
• mussels
• scallops and more.
   

Other

Choose from: 

• tofu 

• tempeh 

   

Legumes and beans

Choose from:

• lentils
• chickpeas
• split peas
• kidney beans
• broad beans
• edamame and more.

Nuts and seeds

Choose from:

• almonds
• walnuts
• cashews
• peanuts
• macadamias
• hazelnuts
• brazil nuts
• pine nuts
• nut spreads
• pumpkin seeds

• chia seeds and more.

   

Dairy and alternatives

Choose from:

• milk
• yoghurt
• cheese or soy
• rice and nut drinks with added calcium.