The Australian Guide to Healthy Eating groups foods into five main categories: vegetables and legumes, fruit, grains (mostly wholegrain), lean meats and alternatives (including eggs, tofu, legumes), and dairy (or alternatives). Eating a variety from these groups, in the right proportions, supports steady energy, growth and concentration — while foods high in added sugar, salt or fat are best kept as occasional treats, not everyday staples.
Example
A balanced lunch might include a wholegrain sandwich (grains), some salad (vegetables), a piece of fruit, and a small tub of yoghurt (dairy) — covering four of the five food groups in one meal.
Key terms
Food group:
A category of foods with similar nutritional value.
Wholegrain:
A grain that keeps its bran and germ, offering more fibre and nutrients.
Balanced diet:
Eating a variety of foods from all food groups in appropriate amounts.
Questions
1. Which of these is one of the five main food groups?
Vegetables and legumes
Lollies
Soft drink
Chips
2. Wholegrain bread belongs to which food group?
Grains
Dairy
Fruit
Meat only
3. Milk and yoghurt belong to which food group?
Dairy
Grains
Vegetables
Fruit
4. A balanced diet means eating:
A variety of foods from all food groups
Only one food group forever
As much sugar as possible
No fruit or vegetables at all
5. Which food is best considered an occasional treat, not an everyday food?
Lollies
Vegetables
Wholegrain bread
Fruit
6. Eggs and tofu belong to which food group?
Lean meats and alternatives
Dairy
Grains
Fruit
7. Fruit is an example of:
One of the five food groups
A type of dairy
A type of grain
A treat food only
8. Why is it recommended to choose wholegrain bread over white bread?
Wholegrains keep more fibre and nutrients
White bread has more vitamins
Wholegrain bread has no nutritional value
There is no difference at all
9. A lunch with a sandwich, salad, fruit and yoghurt covers how many of the five food groups?
Four
One
Zero
Five, including meat
10. Why should sugary and fatty foods be eaten only occasionally?
They offer less nutritional value and too much can affect health
They are the healthiest food choice available
They belong in the vegetable food group
They should be eaten at every meal
11. Legumes (like lentils and chickpeas) can count towards which food groups?
Vegetables or meat alternatives
Dairy only
Grains only
None of the food groups
12. Why is variety important within a balanced diet?
Different foods provide different nutrients the body needs
Variety has no nutritional benefit
Eating the same food every day is always healthiest
Only one food group is ever needed
13. Which best describes a healthy plate at dinner?
Mostly vegetables, some grains, and a portion of lean protein
Entirely lollies and soft drink
Only meat, with nothing else
Only dessert
14. Dairy alternatives (like soy or almond milk) are included for people who:
Cannot or choose not to have regular dairy
Only want dessert options
Need extra sugar
Dislike all food groups
15. Why might eating a wide variety of vegetables be recommended, rather than just one type?
Different vegetables provide different vitamins and minerals
All vegetables are nutritionally identical
Variety has no health benefit
Eating only one vegetable is always healthiest
16. Which best explains why the Australian Guide to Healthy Eating recommends limiting discretionary foods (like chips and lollies)?
They tend to be high in sugar, salt or fat with limited nutritional benefit
They are part of the five main food groups
They should replace vegetables entirely
They have no impact on health at all
17. A student who eats mostly processed snacks and skips vegetables and fruit is most at risk of:
Missing out on important vitamins, minerals and fibre
Getting too many vitamins
No health impact at all
Automatically having a balanced diet
18. Why do active teenagers often need more energy (kilojoules) from food than less active people?
Physical activity uses more energy that needs to be replaced through food
Activity level has no link to energy needs
Less active people always need more food
Energy needs are identical for everyone regardless of activity
19. Which meal best reflects a balanced approach across multiple food groups?
Grilled chicken, brown rice, and steamed vegetables
Only white bread with butter
A can of soft drink and chips
A bowl of lollies
20. Why is reading nutrition labels considered a useful skill for healthy eating?
It helps you understand what is actually in the food you are choosing
Nutrition labels are always inaccurate and pointless
Labels only apply to fresh fruit and vegetables
It has no real value for making food choices
21. Skipping breakfast regularly can affect a student's school day by:
Reducing energy and concentration through the morning
Always improving focus
Having no effect on energy at all
Making lunch unnecessary
Answer key (parent copy)
1. Vegetables and legumes
2. Grains
3. Dairy
4. A variety of foods from all food groups
5. Lollies
6. Lean meats and alternatives
7. One of the five food groups
8. Wholegrains keep more fibre and nutrients
9. Four
10. They offer less nutritional value and too much can affect health
11. Vegetables or meat alternatives
12. Different foods provide different nutrients the body needs
13. Mostly vegetables, some grains, and a portion of lean protein
14. Cannot or choose not to have regular dairy
15. Different vegetables provide different vitamins and minerals
16. They tend to be high in sugar, salt or fat with limited nutritional benefit
17. Missing out on important vitamins, minerals and fibre
18. Physical activity uses more energy that needs to be replaced through food
19. Grilled chicken, brown rice, and steamed vegetables
20. It helps you understand what is actually in the food you are choosing
21. Reducing energy and concentration through the morning