Pasta, bread, beans, lentils, soy. 

 

Fibre: beans, wholegrains, brown rice, popcorn, fruit, vegetable, oats, nuts, 

 

Iron: red meat, poultry, green leafy vegetables, dried fruit

 

Vitamin A: sweet potatoes, carrots, green leafy vegetables

 

Iodine: seafood, seaweed, eggs

 

Vitamin D: seafood, milk, yoghurt, eggs, cheese

 

Calcium: milk, yoghurt, cheese, 

 

B vitamins: poultry, seafood

 

Fats (healthy): avocado, nuts, fatty fish, eggs, coconut

 

Vitamin C: oranges, strawberries, grapefruit, kiwi, capsicum, tomatoes, broccoli

 

Protein: lean meat, eggs, milk, cheese, yoghurt, nuts, beans, tofu

Dairy: 2-3 serves

Breads and cereals : 8-9 serves

Fruit: 2 serves

Vegetables: 5 serves