How to Make Sure You’re Eating a Varied Diet

5 November, 2018 ,

Heart healthy meal plans from SOSCuisine

Evaluate your food variety

It’s always good to know your starting point before making changes to your diet. To help you assess your food variety, Nutrition Australia has created a table with the food groups that should be consumed every week, and I’m giving you a simplified version here.

The goal is to consume a variety of foods from each food group daily, in the recommended amounts (obviously, food allergies, intolerances and preference prevail):

  • Fruits
    • Stone fruits (peach, cherry, plum, etc.)
    • Citrus (lemon, lime, orange grapefruit, etc.)
    • Apples and pears
    • Bananas
    • Berries (blueberry, raspberry, strawberry, etc.)
    • Melons (cantaloupe, honeydew, watermelon, etc.)
    • Tropical fruits (mango, papaya, pineapple, etc.)
  • Vegetables
    • Root vegetables (carrot, potato, beet, radish, etc.)
    • Leafy greens (cabbage, kale, spinach, etc.)
    • Cucumber, eggplant, pumpkin, squashes
    • Broccoli, cauliflower, lettuces
    • Celery
    • Alliaceous veggies (onion, garlic, leek, etc.)
    • Bell peppers
    • Tomatoes
  • Legumes
    • Beans (black, red, white, adzuki, etc.)
    • Chickpeas
    • Lentils (redl, beluga, etc.)
    • Soy (tofu, tempeh, edamame, etc.)
  • Grains
    • Wheat (spelt)
    • Rye
    • Oat
    • Rice
    • Barley
    • Millet
    • Quinoa
  • Meats
    • Pork
    • Beef, lamb, veal
    • Poultry (chicken, turkey, duck)
    • Game meats, giblets
  • Fish and Shellfish
    • Mussels, scallops, etc.
    • Crustaceans (shrimp, crab, lobster, etc.)
    • Fatty fish (salmon, tuna, anchovy, etc.)
    • Other fish
  • Dairy and alternatives
    • Milk, yogurt, cheeses
    • Soy/Oat/Nut beverage
  • Eggs
  • Oils and fats
  • Herbs and spices
  • Nuts and seeds
    • Almonds, cashews, walnuts, etc.
    • Peanut
    • Flaxseeds, hemp seeds, sunflower seeds, etc.
  • Fermented foods
    • Miso, tempeh, soy sauce
    • Kimchi and sauerkraut (ideally not pasteurized)

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Jef L'Ecuyer

Jef L’Ecuyer

Registered Dietitian, RD at

Member of the Quebec College of Dietitians (OPDQ) and Dietitians of Canada,Jef graduated from McGill University in December 2014. Recently graduated and passionate about culinary arts, Jef poses a simple, effective and practical look at daily meal planning. With this in mind, she works in conjunction with the mission of SOSCuisine…

Jef L'Ecuyer

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One Response to “How to Make Sure You’re Eating a Varied Diet”

November 19, 2018 at 4:24 am, Maria Williams said:

I have just joined! Great idea. Really needed some good guidance on healthy eating and found some great ideas. I love the way I can store them in my own collection.

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