Good Food
for Good

What does a balanced plate look like?

  • Build a balanced meal with three main parts:

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    Australian Guide to Healthy Eating

    The Australian Guide to Healthy Eating is a food selection guide which visually represents the proportion of the five food groups recommended for consumption each day.

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    Nutritional information by age

    Family cutting fruit

    We need different amounts of nutrients at each stage of life. These tables show daily recommendations for different age groups, for each of the five nutrients highlighted in the Good Food for Good Health recipes.

    Source: US Department of Health and Human Services, Dietary Guidelines 2015-2020

    Facts About Fats

    A small amount of fat is an essential part of a healthy, balanced diet. Fat is a source of essential fatty acids, which the body cannot make itself. Fat helps the body absorb vitamin A, vitamin D and vitamin E. These vitamins are fat-soluble, which means they can only be absorbed with the help of fats. Learn more about types of fats below.

    Types of Fats

    Diet and heart disease risk

    The Australian Heart foundation lists several anti-inflammatory foods recommended for heart disease treatment and prevention. It also recommends restricting all saturated fat and processed foods.

    Healthy swap ideas

    Who doesn’t love an afternoon snack or dessert? Or a long cool drink on a hot day? Choosing a tasty, healthy option can make a big difference. We’ve compiled a list of healthy swaps you can try.

    Cream alternative (evaporated milk)

    Cream

    Instead of cream (regular fat), sour cream or coconut cream...

    Try:
    • Cream (reduced fat)
    • Coconut milk (reduced fat)
    • Evaporated milk (reduced fat)
    • Ricotta cheese or natural yoghurt

    Olive oil

    Butter

    Instead of butter, CophaTM, ghee or lard...

    Try:
    • Canola oil
    • Olive oil
    • Peanut oil
    • Sesame oil
    • Sunflower oil
    • Safflower oil

    Fried tofu alternative

    Fried tofu

    Instead of tofu...

    Try:
    • Marinated tofu
    • Oven-baked tofu

    Tip!
    To make oven baked tofu crispy, slice into cubes and pat dry with paper towel to remove excess moisture

    Short crust and puff pastry alternative

    Pastry

    Instead of using short crust or puff pastry...

    Try:
    • Filo pastry

    Tip!
    Filo pastry is much thinner and cooks quicker

    Wholemeal Muffin

    Sweet treats

    When baking sweet treats...

    Try:
    • Using wholemeal flour for additional fibre
    • Swapping butter for olive oil to decrease saturated fat intake
    • Reducing added sugar and adding vanilla essence or spices such as cinnamon for more flavour
    • Bake cake batter in muffin trays to help with portion sizes

    Sparkling water

    Soft drinks

    Instead of soft drinks...

    Try:
    • Sparkling mineral water

    Resources & Downloads

    Food For Health

    Comprehensive information on healthy eating and Dietary Guidelines for Australians

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    How To Understand Food Labels

    Useful guide to help you read food labels to make healthier choices.

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    Build Your Own Lunchbox

    Helpful booklet on packing a healthy lunch for the kids by DPV Health.

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    Games & Activities for Kids

    Make eating healthy foods enjoyable and fun with these healthy eating games and activities for kids.

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    Healthy Eating For Adults

    Educational information on healthy eating habits, portion sizes and tips for choosing nutritional foods and drinks.

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    Healthy Eating - A guide for older people living with diabetes

    Useful guide and tips to healthy eating habits for people living with diabetes.

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