Eating healthy foods can help improve your energy levels, weight, sleep patterns, ability to fight infection and reduce your chance of developing serious health risks.

Aim for a variety of nutritious foods most days. Eat plenty of vegetables, fruit, legumes (such as dried beans, lentils) and wholegrain foods. Also include lean meat, skinless chicken, fish and low-fat dairy products.

Plan 1-2 simple ways you can start eating more healthier in the next week:

  •  Eat an extra 1-2 serves of vegetables each day
  •  Add more vegetables onto your plate
  •  Eat vegetables as a healthy snack
  •  Eat 2 medium pieces of fruit each day
  •  Cut down on fatty and sugary foods and alcohol

Swap to healthier choices, such as:

  •  Swap soft drinks, juice or energy drinks for plain water
  •  Swap a side of hot chips for salad or steamed vegetables
  •  Swap snack food, cakes and biscuits for a piece of fruit
  •  Swap meat pies and sausage rolls for a sandwich or wrap
  •  Swap fried fast food for fresh food

For more information and healthy recipes,

See brochures about the revised Australian Dietary Guidelines at

See more ideas on swapping to healthier choices at