Five Food Groups
Quick fact
By choosing vegetables with different colours, you are more likely to receive all the nutrients that this group has to offer.
In this section you will find important nutritional information about specific food groups, such as fruit and vegetables, as well as the recommendations regarding the size and number of serves needed to help you choose nutrition that is healthy and well balanced.
The Dietary Guidelines for Australians recommends a wide variety of nutritious foods. In order to enjoy a wide variety, recommended amounts of foods from each of the five food groups need to be eaten. This will provide adequate nutrition as well as making meals healthy and interesting. Eating a wide variety can also help prevent diseases such as diabetes, cancer and cardiovascular disease.
Different food groups have unique nutrients associated with them. For example, whole grain cereals are rich in B vitamins and provide fibre. Fruit and vegetables are rich in vitamin C and folate. Dairy foods are an excellent source of calcium. Red meats are the best for iron, zinc, and vitamin B12. Fish is a good source of omega-3 fats, while nuts and vegetable oils are rich in essential fatty acids and vitamin E.
In addition, different foods from within each food group provide more of some nutrients than others. For example, some vegetables contain more vitamin C (capsicums), while others (asparagus and spinach) are high in folate. By having a variety of foods from each group, it is likely that all the nutrients provided by that group will be eaten.
Furthermore, nutrients from different food sources can interact to help with the absorption of other nutrients; for instance, protein from meat not only increases iron absorption from the meat (haem iron), it also increases the absorption of non-haem iron from vegetable sources.
Thus, each of these nutrients has a particular role to play in our health and wellbeing and together they provide all the necessary ingredients to meet our body’s needs.
The major food groups are:
- Cereals (including breads, rice, pasta, noodles)
- Vegetables and legumes (including beans and lentils)
- Fruit
- Milks, yoghurt, cheese & alternatives
- Meat, fish, poultry & alternatives
Cereals (including breads, rice, pasta and noodles)
Other cereal foods included in this group are flour, semolina, polenta, couscous and burghal. Across the world, this group forms one of the most important foods as they provide approximately half the energy needed from our diet. They are an excellent source of the B group vitamins as well as providing us with fibre.
The most nutritious foods in this group are wholegrains as they contain all three parts of the grain. The starchy core gives energy, the bran gives fibre and the germ provides vitamin E and essential fatty acids. Scientific studies have shown that wholegrains may help prevent coronary heart disease and diabetes, while the fibre helps to prevent constipation and may lower the risk of some bowel problems including bowel cancer.
Healthy tips include:
- Switch from white bread to wholemeal;
- Eat wholegrain cereal for breakfast;
- Choose a variety of cereals for your meals such as rice, pasta, couscous and polenta.
(From Dietary Guidelines for Australians: a guide to healthy eating.)
Vegetables and legumes
As well as providing us with important vitamins such as vitamin C and vitamin E, these foods can protect against the ageing process through their antioxidant function. Antioxidants help to protect the body by getting rid of potentially harmful substances, which are produced when foods are broken down. Different vegetables supply different nutrients often associated with their colour. For instance, dark green vegetables contain more folate, which may protect against heart disease, while orange vegetables provide higher amounts of vitamin A, which helps to keep skin and eyes healthy.
By choosing vegetables with different colours, you are more likely to receive all the nutrients that this group has to offer.
Legumes are vegetables such as fresh and dried peas and beans (also known as pulses) and lentils. Dried legumes are good for vitamins, protein, minerals and fibre. They can be stored easily as they keep for a long time. They include haricot beans (baked beans), kidney, lima, broad, soy beans as well as chickpeas and lentils. Some people avoid eating legumes because they tend to feel bloated and gassy afterwards. Easy ways to reduce the bloating include:
- Eat the legumes with herbs such as thyme and rosemary;
- Soak the dried beans overnight and discard the soaking water;
- Make sure the beans are cooked until soft.
As different nutrients are lost or become more available by processing, it is a good idea to have some vegetables lightly cooked and some raw. If fresh vegetables are hard to come by, then frozen vegetables are a good alternative. Tinned vegetables are also useful but look for the lower salt varieties.
Although chips and crisps are made from potato, they are prepared in cooking oil. They are high in fat and salt and therefore better eaten only sometimes on special occasions.
Healthy tips include:
- Enjoy a variety of yellow, green and red coloured vegetables;
- Choose both cooked and raw vegetables each day;
- Eat at least five serves of vegetables per day.
(From Dietary Guidelines for Australians: a guide to healthy eating.)
Fruit
Fruit is an important source of vitamin C and fibre, and fruit is high in antioxidants. As mentioned under vegetables, antioxidants help to protect the body by getting rid of potentially harmful substances, which are produced when foods are broken down. Antioxidants are far more effective when they are consumed as part of the diet. Eating fruit is an easy way to benefit from this protective effect
Fruit juice may be a good source of vitamins but a glass of juice is more concentrated (it takes two to three oranges to fill one glass of juice) and therefore higher in natural sugars. Juice is also lower in fibre. Therefore it is better to eat the fruit instead and drink a glass of water.
These do contain some fruit but they are also low in fibre and often have added sugar. Furthermore, they tend to stick to teeth and can cause tooth decay so are best avoided. Enjoy fresh fruit instead.
Healthy tips include:
- Keep a bowl of fresh fruit handy;
- Choose different coloured fruit for variety and enjoy fruit when it is in season;
- Eat at least two pieces of fruit per day.
(From Dietary Guidelines for Australians: a guide to healthy eating.)
Milks, yoghurt, cheese & alternatives
This group provides the best source of calcium. (link to vit/min and Osteoporosis) The easiest way to get enough calcium from the diet is to eat dairy as the calcium in dairy foods is very readily absorbed in our bodies. Dairy foods are also a good source of protein, vitamin A and some B vitamins.
Calcium is important for bone health. Together with vitamin D, it is essential for building and maintaining strong, healthy bones. Physical activity also helps to maintain bone strength but as we get to middle age, we are often not as physically active anymore. As we get older, our bones begin to weaken through bone loss. To lower the chance of bones breaking extra calcium is still needed.
Yes. Dairy foods are naturally high in saturated fats. Saturated fats are mostly found in foods from animal sources and are known to raise the level of blood cholesterol, which increases the chance of developing heart disease. Therefore, the best dairy foods to include in your diet are low and reduced-fat milks and yoghurts.
But remember, reduced fat milks are not suitable for children under 2 years of age as they have high-energy needs.
Some people are allergic or have intolerance to certain nutrients found in dairy foods. For those who choose not to or are unable to include dairy foods in their diet, there are alternative sources. For example, soy milk with added calcium, sardines and some nuts are fair sources of calcium.
Healthy tips include:
- Have two serves of dairy foods each day
- Choose low and reduced fat varieties where possible.
(From Dietary Guidelines for Australians: a guide to healthy eating.)
Meat, fish, poultry & alternatives
This group includes beef, lamb, pork, fish, poultry, eggs, shellfish, nuts and legumes. All these foods are an excellent source of protein. However, more importantly, they provide our bodies with iron. A low intake of iron is common in Australia, in particular for certain groups of the population such as girls, women and vegetarians. Red meats such as beef and lamb are the best source if iron, which is why the dietary guidelines recommend that we eat red meat three or four times a week.
The question about fat and meat can be misleading and may be responsible for the fact that some people cut meat out of their diet. The issue is that the fat from meat is high in saturated fat, the kind that raises blood cholesterol. Processed meats such as sausages and luncheon meats are high in fat. Some ways in which you can lower the amount of fat associated with meat are:
- choose lean meats;
- remove all visible fat;
- remove the skin off chicken;
- cook with little or no oil
The Dietary Guidelines recommend that Australians eat fish once or twice a week. (link to Dietary Guidelines) This is because fish is low in fat, high in protein and an excellent source of omega 3 fatty acids. (link to Fats) Research has shown that these fatty acids play an important role in the development and function of the brain as well as a preventative role in heart disease.
Two meals of fish per week will provide enough omega 3 fatty acids. The darker fleshy fish such as mackerel, salmon and tuna contain more omega 3 fatty acids than white fish. Tinned fish is a suitable alternative to fresh fish.
It is wise to avoid fish high in mercury. Too much mercury can affect the nervous system, causing muscle and joint pains as well as possible developmental delays in children.
The longer-living fish accumulate mercury. For pregnant women, women planning pregnancy and children under six years of age, it is recommended that they limit their intake of fish high in mercury. These include shark, swordfish, broadbill and marlin. (A fact sheet and brochure “Mercury in Fish” are available from the FSANZ website which is listed at the end of the section under Further Information)
People who choose not to eat meat, fish and poultry, need to eat a variety of plant foods high in protein such as legumes, nuts and wholemeal cereals. They need to pay particular attention to the iron and zinc content of foods and will also need to look for other sources vitamin B12.
Vegetarian eating can be very healthy. Research has shown that vegetarians are less likely to have high blood pressure and tend to have lower levels of cholesterol. The main concerns relate to whether people who choose to cut meat, fish and poultry out of their diet, will still be getting adequate amounts of nutrients that these foods provide. Of particular concern is the intake of iron, as iron from plant sources is poorly absorbed. Adding vitamin C-rich foods to the meal improves the absorption of iron. (link to Vegetarianism)
Handy tips include:
- Enjoy lean red meat three or four times each week;
- Choose lean cuts of meat rather than sausages and processed meats;
- Try to eat one or two fish meals per week.
(From Dietary Guidelines for Australians: a guide to healthy eating.)
Extra foods
There are other foods available, which do not fall under the five food groups. These are extras and consist of foods that can be eaten sometimes in small amounts, for variety. Generally they are less healthy because they are higher in fat and/or sugar and salt. Examples of foods in this category include butter, margarine, oil, biscuits, cake, chocolate, ice cream, potato crisps, pizza, soft drinks and alcohol.
Things to remember
- Eating a wide food variety of healthy foods helps to protect against diabetes, cancer and cardiovascular disease.
- Variety means eating foods with different nutrients from each of the five food groups in the recommended amounts.
Your local GP, Child Health Nurse, Dietitian, Community Health Centres
Further information:
- Materials relating to the Dietary Guidelines, including a poster, booklet and brochure for the general public and nutrition educators are available by ordering either online from http://www.dohpackcentre.com.au/DOH/ or by calling Health Info on 1300 135 030.
- The Australian Dietary Guidelines and Food for Health information can also be found on the internet at http://www.nhmrc.gov.au/publications/synopses/dietsyn.htm
- Food Standards Australia and New Zealand (FSANZ) have produced a fact sheet and a brochure titled “Mercury in Fish”
Reliable information about food, nutrition and health is also available from:
- Health Insite, an Australian Government initiative, aims to provide easily accessible, quality information about human health
- Nutrition Australia provides scientifically based nutrition information
- Go for 2&5, Fruit and Vegetable Campaign is the Department of Health’s Nutrition Program which aims to improve health by promoting good nutrition in Western Australia
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