Follow our 5 easy tips to help you and your family eat well.


Enjoy a variety of foods from the five good groups every day.

  • Eat more vegetables and fruit (at least 5 serves of vegies and 2 of fruit) a day.
  • Eat less processed foods.
  • Have a look at the Australian Guide to Healthy Eating below. The new guidelines were released in 2013 and provide up to date information about the amount and kinds of food to eat for health and well being. By following the guidelines, you will get enough of the nutrients essential for good health to reduce your risk of chronic health problems such as heart disease, type 2 diabetes, some cancers and obesity.
  • On the Eatforhealth website you can work out YOUR (click on the links):

These calculators can estimate your energy (kilojoule) needs, nutrient requirements and the number of serves from the Five Food Groups you need daily. Click on the link below.


Measure Up

Choose water as a drink and avoid sweet drinks

  • The Government’s measuring up fact sheet “I’ll drink to that” has great information on making water your preferred drink of choice. Have a look!


Eat regular meals, don't skip meals and always eat a healthy breakfast

  • The eatforhealth website has great sample meal plans for men and women aged 19-50. The meal plans have been written to make sure the correct nutritional and energy requirements are provided for someone who is of average height, healthy weight and participates in light physical activity. For some ideas, have a look at the meal plans below.
  • Want to work out your energy needs (kilojoules), what nutrients you need and how many serves of food you need daily from the five food groups? Click on the eatforhealth calculators below.


Limit your alcohol intake

  • If you choose to drink alcohol, limit your intake. For women who are pregnant, planning a pregnancy or breastfeeding, not drinking alcohol is the safest option.
  • If you are interested in finding out more information about how much you can drink or how drinking too much can effect your health, have a look at the Standard Drinks and Australian Guidelines factsheet below.
  • For more information go to our Risky Drinking page or go to the Drinkwise website.


Drinkwise Website

Standard Drinks

Look at the size of the meals and how much of each food that you eat

  • Want to know more about serve sizes ? The Eat for Health - What is a serve? website contains information on what foods and how much of each food we should be eating. Have a look! You might pick up some simple tips that will help you make changes that will improve your health!


Australian Guide to Healthy Eating

Factsheet: Healthy Eating for Adults