Vegetables: Aim for 5 serves a day

Fresh, frozen or canned are all great options. When on a budget, purchase a bulk bag of frozen veggies to add to meals throughout the day, this is a budget friendly option.

Fruit: Aim for 2 serves a day

Canned fruit is super affordable and can be added with yoghurts for a dessert that include getting up your fruit intake.

Grains: Choose wholegrain

Buy rolled oats, brown rice and wholemeal pasta in bulk to save money and store for future meals.

Lean meats: Aim for 1-2 serves a day.

Tinned tuna, eggs, beans, lentils, chickpeas and frozen meat are still fantastic sources of protein and are much affordable options.

Milk, yoghurt, cheese: Aim for 2-3 serves a day.

Long-life (UHT) milk, home brand yoghurt and block cheese are great dairy options.

Limit:

Food and drinks high in added salt and sugar.

Takeaway meals for occasional treats only.

Reference: National Health and Medical Research Council (NHMRC) (2013). Australian Dietary Guidelines. Canberra.