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The Australian Guide to Healthy Eating splits food into five groups. Vegetables and legumes give us vitamins and fibre, like carrots and beans. Fruit gives natural sugars and vitamins, such as apples and bananas. Grain foods, like bread, rice, and oats, give energy. Protein foods such as meat, fish, eggs, and tofu help build and repair our bodies. Dairy foods like milk, yoghurt, and cheese give us calcium for strong bones. There are five groups because each provides different nutrients our bodies need to grow and stay healthy.

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Eating too much or too little of certain nutrients can harm our health. Fats give us energy and help absorb vitamins, but too much can cause weight gain and heart problems, while too little can make us tired and affect growth. Sugar provides quick energy, but overconsumption can lead to tooth decay, obesity, and diabetes, while not enough may leave us low on energy. Sodium helps control fluids in the body, but too much can cause high blood pressure, while too little can lead to muscle cramps and weakness. Balancing these nutrients is important for good health.

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Sodium helps control the balance of fluids in our body and is important for nerve signals and muscle movement. Iron is needed to make healthy red blood cells, which carry oxygen around the body and keep us from feeling tired. Calcium builds strong bones and teeth and also helps muscles and nerves work properly. Vitamin B9 supports cell growth and makes new DNA, which is especially important during growth. These micronutrients are small in amount but play big roles in keeping our bodies healthy and working well.