Australian Eatwell PTY LTD

Facts and Figures


What Should Be In Your Daily Diet


It is difficult to know what and how much of certain foods should be in your diet each day. For those who practise a different diet such as vegetarians and vegans it is important for them to know what substitutes are needed in case they are missing out on certain nutrients.

Typically an unrestricted diet per day revolves around the five main food groups. These foods are;

1-     Bread, cereals, rice, pasta and noodles

2-     Vegetables and legumes

3-     fruit

4-     milk, yoghurt and cheese

5-     Meat, fish, poultry, eggs and nuts

For those who are vegetarian they must find substitutes for lean meats and fish (which are typically high in protein). They may choose to eat more of other foods such as eggs, soybeans, whole grains, nuts and seeds.

For vegans they must find substitutes for dairy which is typically high in calcium. They may choose to consume foods such as soy products (tofu), certain green vegetables (kale and broccoli) and certain beans (navy beans and baked beans).

For each food group it varies how many serves are needed per day, view table below for details.


Group 1.

Group 2.

Group 3.

Group 4.

Group 5.


6 serves

6 serves





4-6 serves






Vegetables and their impact on health

Vegetables contain a great amount of vitamins and minerals such as Vitamin A, B and C, calcium, iron and others essential nutrients.

Vegetables are also home to many antioxidants which help the body protect itself from stress, diseases, cancer and also boost our immunity.

The inclusion of vegetables in our diet is very important to our health but also important to our digestion. Dietary fibre is essential for digestion and isn’t really contained in great enough quantities in unhealthy packaged foods. Not getting the essential dietary fibre packed in vegetables can lead to conditions such as haemorrhoids, colon cancer, constipation and rectal fissures.

The best thing about vegetables and vegetable products are that they are easy to obtain, cook and include in our diets. It is important to have 4 or 5 serves of vegetables per day to get the full nutritional amount required by the body.