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Healthy eating

A child choosing between donuts and veggies.

Balanced diet

A guide to getting the right portions of the 5 food groups — whether you're male, female, a child, an older person or breastfeeding.

Grilling food on a barbecue.

Barbecuing food safely

Food poisoning cases increase during the barbecue season, so remember these simple steps to help keep your food safe on the ‘barbie’.

Calcium

Calcium strengthens bones, helps prevent osteoporosis and more. Find out how much you need for your age and how to find good sources of calcium.

Bread is a type of carbohydrate

Carbohydrates

Carbohydrates are an important part of a balanced diet. Learn more about healthy carbohydrates and the glycaemic index (GI).

Man cutting fruit

Cholesterol

High cholesterol levels increase your risk of heart disease and stroke — here's how to lower the level of bad cholesterol in your blood.

Dairy foods

Dairy foods such as milk, yoghurt and cheese are rich sources of many vitamins and minerals, including calcium, which is essential to bone health.

Dietary fats

The body needs some fats and oils as part of a balanced diet. But some fats (unsaturated fats) are healthier than others (saturated and trans fats).

Cooking vegetables in wok.

Fibre-rich foods

Find out how much fibre you need in your daily diet and get tips for increasing your intake.

Folate

Folate is a B-group vitamin that your body needs to grow and develop. Everyone needs folate, but it’s especially important for pregnant women.

Vitamin supplements.

Food supplements

Also called dietary supplements or vitamin pills, food supplements may fill any nutritional gaps in your diet. But most people don’t need them.

Healthy eating over 60

Your body changes over time. Here's what to eat, how to maintain your appetite and stay well as you get older.

By changing a few eating habits you can make a big difference.

Healthy food swaps

Swapping high-kilojoule, high-fat or salty foods for healthier alternatives is an easy way to boost your health.

Iodine fortification of bread

Iodine and your health

Iodine is essential for making proteins and for the growth of your bones and nerves. Here's how to get enough iodine in your diet.

Iron-rich foods

The best source of iron is animal-based foods like meat and eggs (called 'haem iron') but many plant-based foods are also rich in (non-haem) iron.

Tree fruits such as bananas, are rich in potassium.

Potassium

Potassium is a nutrient found in foods such as bananas, which helps nerves and muscles function. Both high and low potassium levels can be dangerous.

Protein

Getting your daily protein is essential to a healthy diet, especially at certain times of your life when your cells need to grow or repair.

Reading food labels

Food labels contain detailed nutritional information about packaged foods which can help you make informed decisions about your daily diet.

Aim to consume less than 6g of salt a day.

Salt facts

Excess salt can raise your blood pressure, increasing your risk of heart disease and stroke. Here's how to cut your salt intake.

Sugar

You can cut down on sugars by eating fewer sweets, cakes and biscuits, and by avoiding soft drinks and juice. Get more tips here.

Vegetarian and vegan diets

It's easy to be healthy on a vegetarian diet if you include plant-based foods from the 5 food groups. But a vegan diet requires extra care.

Carrots are a source of vitamin A.

Vitamin A

Vitamin A is important for good vision, healthy skin and immune system support. Most Australians can get enough from eating a varied, healthy diet.

Citrus fruits are a common source of vitamin C.

Vitamin C

Vitamin C keeps bones and connective tissues healthy, allows you to absorb iron and helps prevent infections. Here's how to get your daily intake.

Vitamin D-rich foods

Vitamin D is essential for calcium absorption and healthy bones and muscles. Most vitamin D comes from sunlight, but it's also found in some foods.

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