Making Better Food Choices

Group 1 Foods
Eat Group 1 foods most of the time

You should try to eat lots of:

  • fruits and vegetables
  • breads
  • grains such as rice and pasta
  • beans and lentils.

You can see that these are all foods that come from plants. These foods all contain vitamins, minerals and fibre. Try to eat a wide variety of these foods. Try not to choose just one of these foods (such as fruit) to eat all the time. Eating plenty of all foods from this group will help you stay healthy.

Plant foods contain thousands of nutrients (small parts), which can help to prevent serious diseases. This is why it is important to eat a variety of different types of plant foods.

Group 2 Foods

Eat Group 2 foods moderately

These foods are important for health, so you should eat them in medium amounts. They include:

  • dairy products such as milk, cheeses and yoghurts (sometimes low-fat ones should be chosen)
  • lean meat
  • chicken (without skin)
  • fish
  • nuts.

These foods are all good sources of protein. Protein helps build strong muscles and can repair our body when we hurt or injure ourselves. Some of these foods also contain some important minerals, such as the calcium found in dairy foods (for strong bones) and the iron found in lean meats (to give us energy).

Group 3 Foods Eat
Group 3 foods sometimes

These foods don’t give us very many nutrients and are really just ‘extras’. They may contain lots of sugar or fat (or both), but often don’t have many vitamins, minerals or fibre. It’s okay to have these ‘sometimes foods’ if you are healthy, active and not overweight. Most of the time, they are better left for occasions like birthday parties.

An example of one serve of these foods includes:

  • sweet biscuits (2 small)
  • chocolate coated bars (1 bar)
  • potato chips (30 g)
  • ice-cream (2 scoops)
  • lollies and chocolate (30 g)

cake or muffin (1 medium piece)