Five Food Groups

For a healthy diet, eat from each of the 5 food groups every day.

Whether it's the rich aroma of a tender sirloin cooking on the barbeque, a warm loaf of freshly baked bread, or the first slice of mango in summer, there's nothing quite like the taste, texture and variety offered by fresh food.

But how can you be sure you're getting the nutrients your body needs? And what does it really mean to have a balanced diet?
  
To help you choose foods with the right mix of essential nutrients, the Australian Healthy Eating Guidelines recommend basing your diet on the Five Food Groups. To stay healthy, it's recommended you eat a certain number of serves from each of these five groups every day.

In this section, we've provided some great tips on how the right mix of delicious fresh food can help you do just that!

• Vegetables and legumes
• Breads, cereals, rice, pasta and noodles
• Fruit
• Milk, yoghurt and cheese
• Meat, fish, poultry, eggs, nuts and legumes

*Links to non-Woolworths websites within this section have been provided for information purposes only. Woolworths is not responsible for the content on those websites.

Vegetables and legumes

Drizzle olive oil over chick-peas, rocket and roast pumpkin for a hearty summer salad! Get the morning off to a great start with a zesty carrot, celery and coriander juice. Or throw some skewers of colourful fresh veggies basted with chilli on the barbecue!

There are simply endless ways to enjoy vegetables. Packed full of valuable nutrients, they form an essential part of a healthy diet. And the good news is they can be absolutely delicious - particularly when in season and prepared the right way.

Why is this group good for me?

Vegetables are full of fibre, which is good for your digestive tract. They also provide a wide range of vitamins and minerals essential for normal growth and health.

If you're watching your weight, fresh vegetables are great for both meals and snacks – as some of them contain few kilojoules.

Vegetables are also versatile, easy to prepare, and add colour and flavour to any meal - perfect if you're catering for a hungry family. Try to cook vegetables as lightly as you can and as close to serving time as possible to get the full nutritional benefits.

Breads, cereals, rice, pasta and noodles

Prepare for a busy day with a hearty breakfast of homemade muesli and wholegrain toast. Fill up at lunchtime with a toasted pita pocket stuffed with tandoori chicken, bean sprouts and avocado. Or relax in the evening with a welcoming bowl of prawn, saffron and snow pea fettuccini.

Flavoursome, versatile and convenient, breads, cereals, rice, pasta and noodles are the basis of most our meals. Wholemeal grains have, on average more than twice the fibre of white bread - and wholegrains take longer to digest and keep you satisfied for longer. They provide long-lasting energy, are satisfying, and help us keep up with the demands of a busy lifestyle. 

Best of all, there's no limit to the range of flavours, varieties and textures on offer. From creamy risotto to crumbly rye bread, you'll find something to suit every occasion.  

Why is this group good for me?

Bread, cereal, rice, pasta & noodles are rich in carbohydrates. Wholegrain breads and cereals and all types of pasta provide slow release glucose that keeps us satisfied for longer. Whether you're a new mum, a growing child, or a busy office worker, all of us need carbohydrates for energy supply, to help our bodies function effectively. 

Wholegrain and wholemeal breads and cereals are also good sources of fibre - which keeps our digestive system functioning as it should. Wholemeal and wholegrain varieties have a low glycaemic index, which means their carbohydrate is broken down slowly to form glucose and the slow-release of energy from this process helps keep us feeling full for longer.

Fruit

Savour the taste of summer with a dessert platter of mangoes, cherries, nectarines, peaches and grapes. Keep sugar-cravings at bay by snacking on fresh berries and natural yoghurt or top off a roast dinner with a warm, hot baked apple stuffed with prunes and walnuts.

With so many different shapes and sizes, in almost every colour of the rainbow, fruit is one of nature's true delights. Packed with vitamins, minerals and natural sugar, it's also a delicious and healthier alternative to the lolly jar.

Make the most of fruit by learning what's in season. Summer brings a smorgasbord of delicious fruits - including grapes, melons, mangoes, peaches, nectarines, pineapple, strawberries and cherries. In cooler months, you can't go past crisp apples, pears, or juicy sweet oranges, mandarins and tangelos.  

Fresh, poached, squeezed, baked or fried, fruit offers an enormous variety of delectable flavours and textures. It also works wonders for our digestion, teeth, gums, immunity and overall well being. As the old saying goes, 'an apple a day…'

Why is this group good for me?

Fruit is an excellent natural source of fibre - which helps our digestive systems to process food efficiently.

Fruit is also a great alternative to refined sugar snacks - packed with a wonderful combination of vitamins and minerals essential for our day-to-day wellbeing and far fewer kilojoules.

All fruits are good sources of vitamin C, but oranges, mandarins, kiwifruit, berries, grapefruit, melons and pawpaw are especially good sources of this essential vitamin, which can boost your immune system.

Milk, yoghurt and cheese

From an irresistible slice of smoked cheddar with relish, to a fresh strawberry smoothie, or a dollop of yoghurt on sliced ripe mango, there's nothing quite like the creamy, indulgent taste of milk, cheese or yoghurt.

Dairy products can also be enjoyed in a multitude of sweet and savoury ways. Milk can be poured on cereal, added to mashed potato, used to poach fish, or blended in a fruit smoothie. Yoghurt is great as an accompaniment to many savoury dishes - such as couscous or curry - as well as with fruit for a delicious snack or dessert. Cheeses are also fantastic on their own, on top of pasta, in salad, on bread or even as a simple cheese platter.

Better still, when it comes to dairy products there are plenty of different flavours and reduced fat options available - so you can always find one that suits you, and can still enjoy your favourite milk, yoghurt or cheese every day.

Why is this group good for me?

• Milk, cheese and yoghurt are high in calcium, which is essential for healthy bones and teeth. Calcium helps young bones grow strong.
• Dairy products are also an excellent source of protein - which helps our body's cells grow strong and healthy and riboflavin and vitamin B12, two of the B group vitamins.

Meat, fish, poultry, eggs, nuts and legumes

Barbeque some fish fillets with fresh herbs and lime for a quick and healthy dinner. Toss some nuts into muesli, stir fries or salads. Or add sliced sirloin steak with chilli, mint, rocket and fish sauce for a spicy Thai beef salad.

Rich in iron and protein, these foods provide us with the strength and stamina our bodies need for everyday activity. Try to choose lean cuts of meat or chicken wherever possible, and match this with a healthy preparation method such as stir-frying, grilling or poaching - which don't need extra oil. Eggs, nuts and legumes - such as chickpeas and lentils - also make fantastic, easy alternatives to meat.

Why is this group good for me?

• Meat, chicken, fish, legumes and eggs all help to boost the body's iron levels. Iron helps transfer oxygen throughout the body, which produces energy.
• Red meat, poultry, all types of seafood, nuts, eggs and legumes also contain protein - which is essential for healthy growth and development.
• As well as being a great source of protein, vitamins and minerals, all types of seafood also contain omega-3 fats that help maintain a healthy heart. Fresh or canned salmon, sardines, mackerel and herrings are especially rich in omega 3s, but all Australian seafood rates as a 'good source' of these vital fats.