The New Zealand Dietary Guidelines recommend that you eat more fruits and vegetables and more breads and cereals (preferably wholegrain). It is also suggested that you try and choose a variety of foods that are low in saturated fat and salt. Sugar and alcohol should also be consumed in moderation.

The Healthy Food Pyramid suggests the easiest way to achieve balance in your diet is to:

1. Eat most of plant-based foods – vegetables, legumes, fruits, nuts, breads and cereals.
2. Choose moderate quantities of fish, lean meat, chicken, eggs and dairy products (low fat for adults).
3. Eat least of fats, sugars, salt and alcohol.
4. Vegetarians should consume legumes, nuts and seeds for meat. 

The 5 food group advice recommends daily food choices as:

1. Vegetables – 5+ serves a day (a serve = ½ cup cooked vegetables or 1 cup of salad greens).
2. Fruit – 2 serves (a serve = an average sized piece of fruit such as an apple, orange, pear or banana or 2 apricots, plums or other stone fruit).
3. Bread and cereals – 5-12 serves (a serve = 1 slice bread or ½ cup of most cereals, rice, pasta or grain foods).
4. Milk, cheese, yoghurt – 2-3 serves (a serve = 1 cup of milk, 200g tub of yoghurt or a 25g slice of cheese).
5. Lean meat, fish or chicken (or legumes, nuts and or seeds for vegetarians) – 1 serve (a serve = about 85g cooked weight of meat or 1 cup legumes or tablespoons nuts and seeds).

Please note:
Athletes will need more servings from each group.
Children and pregnant women need an extra serving of milk.
Serving sizes for children should be adjusted to suit the age group.