Healthy eating
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.
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.
Carbohydrates
Carbohydrates are an important part of a balanced diet. Learn more about healthy carbohydrates and the glycaemic index (GI).
Cholesterol
High cholesterol increases the risk of heart disease and stroke, but lifestyle changes and sometimes medicines can lower your levels of bad LDL choles...
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).
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.
Dietary supplements
Also called food supplements or vitamin pills, dietary supplements may fill any nutritional gaps in your diet. But most people don’t need them.
Healthy eating over 60
As your body changes over time, so do your nutritional needs. Here's how to get enough fibre, vitamins, minerals and more in your diet as you age.
Healthy food swaps
Swapping high-kilojoule, high-fat or salty foods for healthier alternatives is an easy way to boost your health.
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.
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.
Salt and sodium
Excess salt can raise your blood pressure, increasing the risk of heart disease and stroke. Here's how to reduce your salt (sodium) intake.
Sugar
Learn more about both natural and added sugars, sweet substitutes and how to reduce your intake to help prevent conditions such as obesity.
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.
Vitamin C and your health
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.
Sources high in vitamin D
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.
