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Everyday foods grouped by the Australian Dietary Guidelines' five food groups, with the nutrients they provide and links to those nutrients on the map.
Enjoy a wide variety of nutritious foods from these five food groups every day.
Eat for Health, Australian Dietary Guidelines
spinach, kale, lettuce
Iron from plant foods is absorbed better when you eat vitamin C-rich foods at the same time.
Sources: healthdirect Australia, Folate; healthdirect Australia, Foods high in magnesium; NIH Office of Dietary Supplements, Vitamin K fact sheet for consumers; healthdirect Australia, Foods high in iron; healthdirect Australia, Calcium; healthdirect Australia, Potassium; Better Health Channel (Victorian Government), Fibre in food
broccoli
A source of vitamin C and vitamin K.
Sources: NIH Office of Dietary Supplements, Vitamin C fact sheet for consumers; NIH Office of Dietary Supplements, Vitamin K fact sheet for consumers; Better Health Channel (Victorian Government), Fibre in food
red and green capsicum
Red and green capsicum are sources of vitamin C.
Source: NIH Office of Dietary Supplements, Vitamin C fact sheet for consumers
tomatoes
A source of vitamin C.
Sources: NIH Office of Dietary Supplements, Vitamin C fact sheet for consumers; Better Health Channel (Victorian Government), Fibre in food
beetroot, beetroot juice
Beetroot contains nitrate, and the body converts some nitrate into nitric oxide, which widens blood vessels.
Sources: Better Health Channel (Victorian Government), Fibre in food; NIH Office of Dietary Supplements, Dietary supplements for exercise and athletic performance
mushrooms
A food source of vitamin D.
Sources: NIH Office of Dietary Supplements, Vitamin D fact sheet for consumers; Better Health Channel (Victorian Government), Fibre in food
potatoes and other starchy vegetables
Potatoes and other starchy vegetables provide vitamin B6 and potassium.
Sources: NIH Office of Dietary Supplements, Vitamin B6 fact sheet for consumers; healthdirect Australia, Potassium; Better Health Channel (Victorian Government), Fibre in food
lentils, chickpeas, kidney beans
Legumes such as beans and lentils are a source of fibre and protein.
Sources: Better Health Channel (Victorian Government), Fibre in food; healthdirect Australia, Folate; healthdirect Australia, Foods high in iron; healthdirect Australia, Foods high in magnesium; healthdirect Australia, Protein; NIH Office of Dietary Supplements, Zinc fact sheet for consumers
firm tofu
Firm tofu is a source of calcium.
Sources: healthdirect Australia, Protein; healthdirect Australia, Foods high in iron; healthdirect Australia, Calcium
salmon, mackerel, tuna, herring, sardines
Cold-water fatty fish such as salmon, mackerel, tuna, herring and sardines provide omega-3 fats.
Sources: NIH Office of Dietary Supplements, Omega-3 fatty acids fact sheet for consumers; NIH Office of Dietary Supplements, Vitamin D fact sheet for consumers; healthdirect Australia, Protein; NIH Office of Dietary Supplements, Vitamin B12 fact sheet for consumers; NIH Office of Dietary Supplements, Selenium fact sheet for consumers; healthdirect Australia, Foods high in iodine; NIH Office of Dietary Supplements, Vitamin B6 fact sheet for consumers; NIH Office of Dietary Supplements, Zinc fact sheet for consumers
canned sardines, canned salmon
Canned fish such as sardines or salmon is a source of calcium.
Sources: healthdirect Australia, Calcium; NIH Office of Dietary Supplements, Omega-3 fatty acids fact sheet for consumers
oysters, mussels, prawns
Oysters and other seafood provide zinc.
Sources: NIH Office of Dietary Supplements, Zinc fact sheet for consumers; healthdirect Australia, Foods high in iodine; NIH Office of Dietary Supplements, Vitamin B12 fact sheet for consumers; NIH Office of Dietary Supplements, Selenium fact sheet for consumers
beef, lamb, kangaroo
Haem iron from meat is easily absorbed. A diet high in red and processed meats is a risk factor for bowel cancer.
Sources: healthdirect Australia, Foods high in iron; NIH Office of Dietary Supplements, Zinc fact sheet for consumers; NIH Office of Dietary Supplements, Vitamin B12 fact sheet for consumers; healthdirect Australia, Protein; NIH Office of Dietary Supplements, Selenium fact sheet for consumers; Better Health Channel (Victorian Government), Bowel cancer
chicken, turkey
Lean meat and poultry are good protein foods.
Sources: healthdirect Australia, Protein; NIH Office of Dietary Supplements, Vitamin B6 fact sheet for consumers; NIH Office of Dietary Supplements, Vitamin B12 fact sheet for consumers; NIH Office of Dietary Supplements, Zinc fact sheet for consumers; NIH Office of Dietary Supplements, Selenium fact sheet for consumers; healthdirect Australia, Foods high in iron
whole eggs
Egg yolks provide some vitamin D.
Sources: healthdirect Australia, Protein; NIH Office of Dietary Supplements, Vitamin B12 fact sheet for consumers; NIH Office of Dietary Supplements, Vitamin D fact sheet for consumers; healthdirect Australia, Foods high in iodine; healthdirect Australia, Folate; NIH Office of Dietary Supplements, Selenium fact sheet for consumers; NIH Office of Dietary Supplements, Vitamin K fact sheet for consumers; NIH Office of Dietary Supplements, Zinc fact sheet for consumers
almonds, walnuts
Walnuts provide plant omega-3, and almonds provide calcium.
Sources: healthdirect Australia, Foods high in magnesium; Better Health Channel (Victorian Government), Fibre in food; healthdirect Australia, Protein; NIH Office of Dietary Supplements, Omega-3 fatty acids fact sheet for consumers; healthdirect Australia, Foods high in iron; NIH Office of Dietary Supplements, Zinc fact sheet for consumers; healthdirect Australia, Calcium
Brazil nuts
Brazil nuts contain very high amounts of selenium, about 68 to 91 micrograms per nut, and too much selenium is harmful.
Source: NIH Office of Dietary Supplements, Selenium fact sheet for consumers
chia seeds, flaxseed
Flaxseed and chia seeds provide plant omega-3.
Sources: healthdirect Australia, Foods high in magnesium; Better Health Channel (Victorian Government), Fibre in food; NIH Office of Dietary Supplements, Omega-3 fatty acids fact sheet for consumers; healthdirect Australia, Foods high in iron; healthdirect Australia, Protein
oranges, mandarins, grapefruit
People taking warfarin are advised to avoid grapefruit juice, according to healthdirect.
Sources: NIH Office of Dietary Supplements, Vitamin C fact sheet for consumers; healthdirect Australia, Folate; healthdirect Australia, Blood thinners
kiwifruit
A source of vitamin C.
Source: NIH Office of Dietary Supplements, Vitamin C fact sheet for consumers
strawberries
A source of vitamin C and folate.
Sources: NIH Office of Dietary Supplements, Vitamin C fact sheet for consumers; healthdirect Australia, Folate; Better Health Channel (Victorian Government), Fibre in food
bananas
A tropical fruit that provides potassium.
Sources: NIH Office of Dietary Supplements, Vitamin B6 fact sheet for consumers; healthdirect Australia, Potassium; healthdirect Australia, Folate
dried fruits
Dried fruits are a source of potassium.
avocado
A source of folate.
Source: healthdirect Australia, Folate
rolled oats, oat bran
Oat bran contains soluble fibre, which can reduce how much cholesterol is absorbed.
Sources: Better Health Channel (Victorian Government), Fibre in food; healthdirect Australia, Foods high in magnesium; healthdirect Australia, Cholesterol
wholemeal and grainy breads
In Australia, wheat flour used in bread making must contain folic acid, and manufactured bread is made with iodised salt.
Sources: Better Health Channel (Victorian Government), Fibre in food; healthdirect Australia, Folate; healthdirect Australia, Foods high in iodine; healthdirect Australia, Foods high in magnesium
check the label
Some breakfast cereals are high in added sugar, so check the label.
Sources: healthdirect Australia, Foods high in iron; NIH Office of Dietary Supplements, Vitamin B12 fact sheet for consumers; healthdirect Australia, Sugar
brown rice, barley, wholegrain cereals
A source of fibre, magnesium and zinc.
Sources: Better Health Channel (Victorian Government), Fibre in food; healthdirect Australia, Foods high in magnesium; NIH Office of Dietary Supplements, Zinc fact sheet for consumers
dairy milk, fortified milks
Plant-based milks are not fortified with iodine, according to healthdirect.
Sources: healthdirect Australia, Calcium; healthdirect Australia, Protein; healthdirect Australia, Foods high in iodine; NIH Office of Dietary Supplements, Vitamin B12 fact sheet for consumers; healthdirect Australia, Foods high in magnesium; NIH Office of Dietary Supplements, Vitamin D fact sheet for consumers; NIH Office of Dietary Supplements, Selenium fact sheet for consumers; NIH Office of Dietary Supplements, Zinc fact sheet for consumers
plain yoghurt
Check labels and choose options with less added sugar.
Sources: healthdirect Australia, Calcium; healthdirect Australia, Protein; NIH Office of Dietary Supplements, Vitamin B12 fact sheet for consumers; healthdirect Australia, Foods high in magnesium; healthdirect Australia, Sugar
hard and soft cheeses
A source of calcium and protein.
Sources: healthdirect Australia, Calcium; healthdirect Australia, Protein; NIH Office of Dietary Supplements, Vitamin K fact sheet for consumers; NIH Office of Dietary Supplements, Vitamin B12 fact sheet for consumers
tap water
Males need about 10 cups (2.6 litres) of fluids a day and females about 8 cups (2.1 litres), and about a fifth of the water you need comes from food.
Source: healthdirect Australia, Drinking water and your health
black and green tea
Tea contains caffeine, and drinking it with meals reduces iron absorption.
Sources: healthdirect Australia, Caffeine; healthdirect Australia, Foods high in iron
espresso, instant
healthdirect says healthy adults can safely have around 400 mg of caffeine a day.
Source: healthdirect Australia, Caffeine
General information about foods and nutrients, not an eating plan. For eating advice for a health condition, talk to your GP or a dietitian. Source for the food groups: Eat for Health (Australian Government), The five food groups.
