What are the food groups?

  • grains/cereals
  • vegetables and legumes/beansskeleton with food
  • fruits
  • milk (choose products that do not have sugar), cheese, yoghurt (choose products that do not have sugar), soy 
  • lean meats, poultry, fish, eggs, nuts, seeds, tofu, legumes/beans

Hydration is important. Water should be your main source of hydration.

Give sugar drinks a miss.

Recommended daily intake of water:


Age Males Females
9 – 13 1.6L/day = 6 glasses 1.4L/day = 5 to 6 glasses
14 – 18 1.9L/day = 7 glasses 1.6Lday = 6 glasses
Adults 2.6L/day = 10 glasses 2.1l/day = 8 glasses

Portion size is also an issue. 


This is an energy calculator.

Try the recommended serves calculator  to check if you are eating the correct amounts of food.  


When eating well but results are few


Try some nutritionally appropriate recipes:


  1. Sesame Street  There are recipes for young children to make. Select ones low in sugar and fat.

  2. Serious Eats  These recipes are quick and are in cartoon form with some funny comments.

  3. Family Favourites Some family favourites here but you will need to select ones where the ingredients are suitable for your energy needs.

  4. Exploring cooking from different cultures Taste spices from different regions, experimenting with taste. There are instructions for making herb-infused oils. There is even a recipe for salt sculptures. 

  5. Cooking is chemistry Chemistry in cooking video. This is a fascinating site that explains that cooking is about chemistry. It has a video and takes a scientific approach.