1. HEALTHY EATING PLATE Image Source: SHM, 2011. Retrieved from: http://www.smh.com.au/world/healthy-eating-pyramid-out- plate-in-20110603-1fkyc.html Home Page

2. THEHEALTHYTHEHEALTHY EATINGPLATEEATINGPLATE Image source http://www.health.gov.au/internet/healthyactive/publishing.nsf/Content/eating/$File/fdpost.pdf

3. Image Source: http://www.savvyvegeta rian.com/articles/vegeta ble-nutrition-facts.php

4. Image and Information Source: Victorian Government. 2013. Retrieved from: www.betterhealth.vic.gov.au / Grains include breads, cereals, pasta and rice. A healthy diet should include a variety of these each day. It is recommended to consume between 5 to 11 grain servings daily.

5. Wholegrain cereals Wholegrain cereals are a rich source of many essential vitamins, minerals and phytochemicals. The typical cereal food is: Low in saturated fat but is a source of polyunsatured fats, including omega-3 linolenic acid. Cholesterol free. High in both soluble and insoluble fibre and resistant starch. An excellent source of carbohydrates. A significant source of protein. A good source of B complex vitamins, including folate. A good source of many minerals, such as iron, magnesium, copper, phosphorus and zinc. A good source of antioxidants and phytochemicals that can help lower blood cholesterol levels. Image and Information Source: http://www.betterhealth.vic.gov.au/bhcv2/bhcarticles.nsf/pages/Cereals_and_wholegrain_foods http://depositphotos.com/5871298/stock-photo-Breads-and-loafs.html

6. Both white and brown varieties of rice contain essential vitamins and minerals, including B-group vitamins (e.g. thiamine, niacin) zinc and phosphorus. Brown rice also provides Vitamin E, plus the minerals magnesium, potassium and manganese Rice is an excellent source of fuel for our body. It is easily digested and so the energy it supplies becomes quickly available to our working muscles, brain and body organs, like the heart and liver. The fuel that rice provides is used for physical activity, brain performance, bodily functions and everyday growth and repair. Image and Information Source: http://www.sunrice.com.au/index.php?nodeId=307

7. Pasta is high in complex carbohydrates, which helps give you energy. Instead of a quick burst of energy, complex carbohydrates provide a "time release" of energy. Pasta provides as much energy as a pure protein like steak but with little or no fat. A serving of pasta includes 6 of the essential 8 amino acids that make up a complete protein. Image and Information Source: http://www.lazzaroli.com/id15.html

8. Image Source: www.123rf.com/photo_14558926_assortment-of-fresh-organic-vegetables--on-the- wooden-desk--with-water-droplets.html

9. Vegetables Vegetables are packed with essential nutrients. Vegetables contain many different minerals and vitamins essential for a healthy diet, such as vitamin A, vitamin C, carotenes, folates, and iron. They also contain complex carbohydrates which are the type that should make up the majority of carbs in the diet (as opposed to the simple carbs in white bread, potatoes and rice, for example). Vegetables are also good sources of important soluble fibre. Legumes Legumes, also known as pulses, include beans, peas and lentils and are a nutritional power‐house. They are rich in protein, making them especially good for vegetarians and are high in complex carbohydrates, vitamins and minerals. Legumes are a good source of dietary fibre, as well as being low in kilojoules (calories). Information Source https://healthykids.com.au/content/upload/files/legumes%20 2012.pdf Information Source http://wiki.answers.com/Q/What_are_the_main_nutrients_in_vegetables

10. g http://en.wikipedia.org/wiki/File:Culinary_fruits_ front_vie Image source http://en.wikipedia.org/wiki/File:Culinary_fruits_front_view.jpg

11. Fruit’s health benefiting properties are because of their richness in vitamins, minerals, micro-nutrients, anti-oxidants, which helps the body prevent or at least prolong the natural changes of aging by protecting and rejuvenating cells, tissues and organs. Image and Information Source http://www.nutrition-and-you.com/fruit-nutrition.html http://haltonsbec.files.wordpress.com/2012/08/fruit.jpg

12. DAIRY Image Source: http://dairyfoods.wisc.edu/

13. Many people are aware that dairy foods such as milk, yogurt and cheese are high in calcium, which is important for building and maintaining strong bones. However calcium is just one benefit of eating dairy foods. Dairy foods provide a unique package of over 10 essential nutrients with a wide range of benefits. These nutrients are important for healthy blood, nervous and immune systems, eyesight, muscle and nerve function, healthy skin, energy levels and growth and repair in all parts of your body. Protein is one of the important nutrients contained in milk, yogurt and cheese, making them filling, hunger-busting snack choices that can help you feel fuller for longer Image and Information Source: http://www.dairyaustralia.com.au/Health -and-nutrition/Dairy-and- Health/Nutrients-in-dairy.aspx

14. . Image source http://weighing-success.com/GroupMeatandAlternatives.html

15. Image Source: http://www.reportageonline.com/2012/05/red-meat-to-eat-or-not-to-eat/

16. MEAT PRODUCTS -- including beef, pork, poultry and fish -- belong to one of the major food groups. While it is important to make meat a part of your daily diet, you should eat meat -- especially red meat -- in moderation Vitamin Content Meat products contain traces of several different vitamins. This includes vitamin E and vitamins B-1, B-2, B-3 and B-6. Vitamin E serves as an antioxidant, helping to stop free radicals from damaging your cells. All B vitamins work together to convert the food you eat into energy. Vitamin B-1 helps promote healthy muscles, nerves and a healthy heart. Your body uses vitamin B-2 to manufacture red blood cells. Vitamin B-3 helps promote good digestion. Your body uses vitamin B-6 to manufacture protein Mineral Content Meat products contain several minerals including magnesium, iron and zinc. Your body needs magnesium to build and maintain strong bones. Iron helps your body transport oxygen through your blood. Zinc is important for maintaining a healthy immune system Information Source: ://www.livestrong.com/article/335280-nutritional-value-of-meat-products/

17. Meat Alternatives Image source http://ecosalon.com/7_delicious_meat_alternatives_and_not_a_lick_of_tofu_in_sight /

18. Legume is the name for a group of pods that contain a seed or grain. You’ll recognize them as the varieties of dried beans and dried peas you see at the grocery store. Lentils are actually a subgroup within legumes, but they are pulled out as special because of their extra beneficial nutritional profile. high fibre food groups: fruits, vegetables, whole grains, legumes and nuts/seeds. Images and Information Source http://www.glucocardyouchoose.com/kitchen/little-legumes-and-tiny-nuts-pack-in-the-fiber /

19. EXTRA: VEGAN/VEGETARIAN If you’re vegetarian or vegan, you need to make sure you get the right amount of essential dietary minerals. Some of these minerals and their suggested food sources include :Iron – vegetarian and vegan diets are generally high in iron from plant foods. However, this iron is not absorbed as well as the iron in meat. Good food sources of iron that are suitable for vegetarians and vegans include cereals fortified with iron, whole grains, legumes, tofu, green leafy vegetables and dried fruits. Combining these foods with foods high in vitamin C and food acids like fruit and vegetables will help your body absorb the iron. Zinc – performs essential functions in the body, including the development of immune system cells. Good food sources of zinc include nuts, tofu, miso, legumes, wheat germ and wholegrain foods. Calcium – is needed for strong bones and teeth. Good food sources of calcium include dairy products, fortified cereals and fruit juices, fortified soymilk, tahini and some brands of tofu. Leafy dark green vegetables (especially Asian greens), legumes, almonds and Brazil nuts also contain calcium. Iodine – our bodies need iodine for the thyroid gland and other associated hormones to function normally. Iodised salt is the most common source of iodine in the Western diet. Information source: http://www.betterhealth.vic.gov.au/bhcv2/bhcarticles.nsf/pages/Vegetarian_eating