We need equal amounts of food to eat to sustain good health, and reduce the risks of chronic diseases like heart disease, type 2 diabetes, and some types of cancers. Eating food can positively impact our overall wellbeing by affecting our abilities to think, feel, and interact, and by influencing physical, mental and social health outcomes.

Dairy: Dairy products, like milk, cheese, and yoghurt, provides nutrients like calcium protein, vitamin D and potassium, vital for strong bones and teeth. Most people need at least 2-3 serves each day, however, the minimum recommended will vary according to your age, sex and life stage. Milk, cheese and yoghurt provide calcium in a readily absorbable and convenient form.  They also have various health benefits and are a good source of many nutrients, including calcium, protein, iodine, vitamin A, vitamin D, riboflavin, vitamin B12 and zinc. Some people prefer to follow a dairy food-free or milk free diet because of allergies, or intolerances to lactose (the natural sugar in milk). 

Fruit: Fruits, like apples, bananas, and pears, provide vitamin C and A, minerals like potassium, and fiber. Although fruit is a great food source of nutritional value, fruit juices like apple and orange juices can be high in energy (kilojoules) and low in dietary fiber, and can even lead to decay of teeth. Most fruits are low in energy (kilojoules) and high in fiber and water, making you feel fuller throughout the day. This reduces the risk of over eating which can cause weight gain. The fiber in the fruit is also thought to reduce the risk of some cancers, including colorectal cancer. Fruit is abundant in vitamins, minerals and phytochemicals. Vitamins such as vitamin C and E and different phytochemicals may reduce the risk of cardiovascular conditions. Potassium and magnesium found in fruit have also been linked to lower blood pressure. Different colored fruits, especially orange, red and yellow fruit, contain Vitamin A which are also thought to assist in immune function.

Grains: Grains, like bread, oats, and rice, provide carbohydrates for energy, and vitamin B for metabolism. Consuming at least 4-6 serves of grain foods per day is recommended for Australian adults, while the amount recommended for children and adolescents depends on their age and sex. The nutrients provided by grains include carbohydrates/starch (energy), protein, fiber and a wide range of vitamins and minerals including the B vitamins folate, thiamin, riboflavin, niacin, iron, vitamin E, zinc, magnesium and phosphorus. Cereals and wholegrain foods can reduce the risk of developing certain diseases including coronary heart disease, colon cancer, diabetes and diverticular disease. The high fiber in wholegrain cereals also assist in the maintenance of the digestive system and can help prevent constipation. High fiber foods, such as wholegrain breads and cereals, can also be an effective part of any attempt at weight loss. They take longer to digest and create a feeling of fullness, which discourages overeating. Whole grains are also naturally low in saturated fat and contain beneficial polyunsaturated fatty acids.

Vegetables: Vegetables, like broccoli, carrots, and spinach, provide nutrients and fiber, important for gut health and weight management, and vitamin A and C. Vegetables, including legumes/beans are nutrient dense, low in kilojoules, and are a good source of minerals and vitamins (such as magnesium, vitamin C and folate), dietary fiber and a range of phytochemicals including carotenoids. Most adults should eat at least 5 serves from the vegetable group a day. The scientific evidence of the health benefits of eating vegetables has been reported for decades and continues to strengthen, particularly for cardiovascular disease. Different vegetables can help protect our bodies in different ways, so it’s important to choose a variety. All vegetables provide vitamin C, however capsicum, broccoli, cauliflower, cabbage, Asian greens and tomatoes are particularly high in vitamin C. Most vegetables are associated with reduced risk of site specific cancers. Green vegetables, beetroot, cauliflower, asparagus, dried peas, beans and lentils are a good source of folate.

Lean Meats and poultry, tofu, eggs, nuts, fish, and seeds: These consist of eggs (chicken eggs, duck eggs), fish and seafood (fish, prawns, crab, lobster, mussels, oysters, scallops, clams), poultry (chicken, turkey, duck, emu, goose, bush birds), lean meats (Beef, lamb, veal, pork, kangaroo, lean sausages), nuts and seeds (Almonds, pine nuts, walnut, macadamia, hazelnut, cashew, peanut, nut spreads, pumpkin seeds, sesame seeds, sunflower seeds, brazil nuts), and legumes (all beans, lentils, chickpeas, split peas, tofu). These provide protein for muscle growth and repair, and are essential for the immune system. This food group provides a wide variety of other nutrients such as iron, zinc, vitamins, especially B12, and essential fatty acids. Legumes provide many of the same nutrients as lean meats, poultry, fish and eggs and are essential in vegetarian and vegan eating patterns to get enough of the key nutrients found in this food group. Because of this they have been placed in this food group as well as the vegetable food group. Legumes and beans provide a valuable and cost efficient source of protein, iron, some essential fatty acids, soluble and insoluble dietary fire and micronutrients. These are particularly important for those consuming vegetarian meals. The Guidelines recommend that you eat 1-3 serves of foods from this food group a day, depending on your age.  During pregnancy, 3-4 serves a day are recommended.

Each of these macronutrients equally have an important role and function.

Carbohydrates - Carbohydrates primarily serve as the body's preferred energy source, fueling muscles, organs, and the brain. Carbohydrates are found widely within our diet, and are found in fruits, vegetables, grains, legumes, nuts, seeds, and dairy products. Carbohydrates are found in 3 different forms (sugars, starch and fiber). Fiber, a type of carbohydrate, aids digestion, helps maintain a healthy gut microbiome, and contributes to feelings of fullness. Carbohydrate byproducts are also involved in processes like the immune system, blood clotting, and reproduction. Carbohydrates help function the brain and muscles, boost immune system and digestion system. Some foods that contain carbohydrates can also contain vitamins, minerals, and fiber.

Protein - Protein acts as a transporter for molecules, structural components for cells and tissues, and key players in immune responses. Protein is found in a wide range of our diet, and is found in lean meats, poultry, fish, eggs, dairy, plant-based sources like beans, tofu, nuts, and seeds. Protein is a nutrient your body needs to grow and repair cells, and to work properly. How much protein you need from your diet varies depending on your weight, gender, age and health. Meeting your protein needs is easily achieved from eating a variety of foods.

Fat - Fat has the role of storing energy, providing insulation and protection for organs, helping to build cell membranes, nerve tissue, and hormones, aiding absorption of fat-soluble vitamins (A, D, E, and K), and improving the flavor and satiety of food. Fats like avocado, palm fish, olive oil, butter, seeds, dark chocolate, and eggs. There are different types of fats, with some fats being healthier than others. To help make sure you stay healthy, it is important to eat unsaturated fats in small amounts as part of a balanced diet. When eaten in large amounts, all fats, including healthy fats, can contribute to weight gain. Fat is higher in energy (kilojoules) than any other nutrient and so eating less fat overall is likely to help with weight loss. A diet that is low in saturated fats and trans fats, but that also includes moderate amounts of unsaturated fats will help you stay healthy. Eating greater amounts of saturated fat is linked with an increased risk of heart disease and high blood cholesterol levels. Saturated fats are usually solid at room temperature. Unsaturated fats help reduce the risk of heart disease and lower cholesterol levels when they replace saturated fats in the diet. Cholesterol is a type of fat found in food, but also in our blood. Cholesterol has many important functions in the body but having high levels of the wrong type of cholesterol in the blood increases heart disease risk.

Macronutrients are crucial in the diet as it includes the primary energy source, carbohydrates, which fuel the brain, muscles and central nervous system, includes protein which specializes in growth and repair of cells, tissues and muscles, and maintaining a strong immune system, and includes fats which store energy, providing insulation and protection for organs and producing hormones.

These macronutrients can promote optimal performance in sports like tennis, by providing the required energy needed through carbohydrates, and fueling muscle repair and growth through protein and aiding in nutrient absorption and providing sustained energy through fats.

Macronutrients are vital for overall wellbeing by providing the body with sustained energy, supporting physical growth and repair, and fueling essential bodily functions, which collectively impact physical and mental health, including weight management, cognitive function, and mood regulation. It can support brain function, and protect organs. Macronutrients provide the calories necessary for all body functions, for everyday applications.

Another sample meal containing all macronutrients could be chicken and broccoli stir-fry with brown rice, providing protein from the chicken, carbohydrates from the brown rice, and fats from cooking oil and/or ingredients like nuts and sesame oil. This sample meal includes all three macronutrients.

Micronutrients consist of three main essential nutrients, sodium, calcium, and iron all playing an equally crucial role within the body. All three micronutrients have different food sources containing their own vitamins and minerals, each equally important to eat in a balanced diet in similar small amounts.

Sodium - Sodium helps regulate blood pressure, nerve impulses, muscle contractions, and fluid balance. While essential for the body in small amounts, excessive sodium intake can lead to several health issues like hypertension. Sodium is found in processed and packaged foods. The most common sources of sodium are bread, pizza, cold cuts, cheese, soups, and salty snacks. Sodium is naturally found in meats and dairy, but the highest amounts of sodium is found in salts, added during processing or cooking. Since needed to be eaten in small quantities, reduce intake by choosing fresh foods, and limit processed options.

Calcium - Calcium helps to build and maintain strong bones and teeth, and is vital for healthy muscle function, nerve signal transmission, and blood clotting. Calcium is found in certain dairy products (like milk, yoghurt, and cheese), certain seafood (like canned sardines, and salmon with bones), dark leafy green vegetables (like kale, and broccoli), nuts and seeds (like almonds, and sesame seeds), and various fortified foods like some plant-based milks, cereals, and orange juices.

Iron - Iron is crucial for oxygen transport via hemoglobin, supports muscle function and is essential for various enzymatic reactions, including those involved in energy production and DNA synthesis. Iron is found in animal sources like red meat, poultry, and fish, and is found in plant sources like beans, lentils, spinach, fortified grains, legumes (beans, lentils, peas), and dried fruits (prunes, apricots, raisins).

Micronutrients are vital for overall wellbeing because they facilitate critical physiological functions, including enabling enzyme and hormone production, supporting immune function, maintaining tissue structure and repair, and aiding in energy production, nerve function, and fluid balance. Intaking micronutrients is essential for normal growth and development, cognitive function, and preventing illnesses.

A primary risk nutrient that can pose as a threat to overall health and wellbeing is fats. Fats is an essential nutrient that provides the body with sustained energy, helps absorb certain vitamins, protects organs, and are crucial for building cell membranes and hormones. There are different types of fats, including healthier unsaturated fats (found in olive oil, avocados, nuts, and fish), less healthy saturated fats (found in butter, meat, and tropical oils), and unhealthy trans fats which are advised to be avoided as it increases the risk of heart disease by raising bad cholesterol and lowering good cholesterol. A balanced diet includes moderate amounts of unsaturated fats, which support overall health and reduce the risk of heart disease. While fats are an essential nutrient for the body, overconsumption and underconsumption of fats can lead to health risks.

Overconsumption of fats can lead to the risk of serious health issues, including obesity, cardiovascular diseases like heart disease and strokes, due to high bad cholesterol intake, and certain types of cancer.

Underconsumption of fats can lead to vitamin deficiencies since fats help absorb fat-soluble vitamins (A, D, E, and K), hormonal imbalances, a weakened immune system, dry skin and hair, and potential memory loss.

Saturated fat is a type of dietary fat. It is one of the unhealthy fats that often solids at room temperature. Foods like butter, palm and coconut oils, cheese, and red meat have high amounts of saturated fat. Saturated fat, although better then trans fat, is generally much less healthy then unsaturated fat, and can raise your bad cholesterol and put you at higher risk for heart disease.

To reduce your saturated fat intake, focus on incorporating more fruits and vegetables into your meals and snacks, and more soluble fiber (from sources like oats, beans, lentils, apples, and citrus fruits) to help remove cholesterol from the body, use unsaturated oils (such as olive, canola, or sunflower oil instead of butter, shortening, palm oil, and coconut oil), reduce your intake of greasy, processed, and takeaway foods, biscuits, and pastries, and choose lean protein sources like fish and skinless chicken over red meat.

While fats are essential for the body, consuming excessive saturated fats, should be limited. Replacing these with unsaturated fats from sources like nuts, avocados, and fish can improve cholesterol levels and support heart health.  

The Health Star Rating system functions by rating different products in stores from 1/2 a star to 5 stars. The more stars the product has, the healthier the choice it is.

The Health Star Rating system, in order to rate the products, must overview the products' nutritional value and any health risks it may cause.

The Health Star Rating system encourages healthy eating by providing a simple, on-pack visual rating 1/2 to 5 stars, allowing consumers to quickly compare similar packaged foods and choose the healthier option. It highlights foods with higher nutritional value by awarding stars for positive nutrients like fruits, vegetables, and protein, while penalizing products for high levels of saturated fat, sugar, and sodium. This makes informed, healthier choices easier for busy shoppers and also incentivizes food manufacturers to improve their products' nutritional profiles.

The Health Star Rating system could be difficult to follow because it is voluntary, meaning manufacturers can choose not to display it on less healthy products. Not all products have a health star rating, making it impossible to compare all options effectively. It can also be misleading, as some ultra-processed foods cheat in the system by adding fiber or protein to boost their score, and it doesn't distinguish between natural and added sugars, treating naturally occurring fruit or milk sugars the same as detrimental free sugars. Companies can boost their star rating by adding certain nutrients, like fiber or protein, to ultra-processed foods, which doesn't always reflect overall health. 

The system isn't applicable to all foods, and it does not take into account food additives. Food additives are natural and synthetic substances intentionally added to food to preserve freshness, improve safety, enhance flavor or color, or improve texture.