Healthy eating every day

This fact sheet has been developed by Youthblock Youth Health Service, Sydney Local Health District for the Yhunger program.

What should I eat?

To stay healthy and to have lots of energy, you need to eat a variety of foods. Every day, you need to eat some foods from the following five groups:

  • grains- cereals, breads, pasta, rice, oats
  • vegetables and legumes / beans
  • fruit
  • dairy foods – milk, yoghurt, and cheese
  • meats and meat alternatives – beef, lamb, pork, chicken, fish, eggs, tofu, nuts and legumes / beans.


Check out the plate poster over the next page for examples of food you know in these five food groups. A similar Australian Guide to Healthy Eating and more dietary guidelines are at


What about drinks?

We all need water to stay alive. Don’t wait until you’re thirsty to drink. What’s the best drink? WATER – straight from the tap!

Milk is also a great drink. The calcium in milk keeps your teeth and bones strong. Soft drink, cordial, fruit drinks, vitamin waters, energy drinks and sports drinks all have a lot of sugar. They can increase your risk of weight gain, cause tooth decay and affect the strength of your bones.

If you are very active or play a lot of sport, you will need more water during the day. Keep a bottle of water with you and drink from it regularly. Refill from the tap, and keep in the fridge, ready to go.