The list is based on the amount of food needed to meet The Australian Guidelines for Healthy Eating. These guidelines may not have a snazzy title  but they are the most accurate representation of the balance of food most Australians need for good health.  Back in 2015 a group of clever researches reviewed 60,000 (not a typo!) pieces of research to come up with this plan. It represents the balance and amount of food needed to provide the nutrients we need to keep healthy. It is important to note that this guide may not be right for people with a health condition or those who are very over or underweight which may require a personalised plan.

The table below gives you a simple shopping list that you can use as the foundation for your meals. It is based on the amount of food needed to provide the basic nutrients for different Australian households.

What might surprise you in the list below is the amount of fruit and vegetables in there. This is because the average Australian doesn’t eat anywhere near the recommended number of fruit and vegetables needed for optimum health! So if there is one goal you can work on while in isolation, it is building new vegetable eating habits!  This is going to give you your best chance of keeping a tip-top immune system!

Australian Guide to Healthy Eating
Single adult
 

1.4kg (9) apples

1.4kg (9) bananas

1.4g (9) oranges

500g  carrots

800g potatoes

1kg pumpkin

400g Four Bean mix (1 can)

400g diced tomatoes (1 can)

4 onions (400g)

3 tomatoes (800g)

400g Frozen mixed veg

400g Frozen peas

500g Weetbix

3 loaves Wholemeal bread

1.6kg Rolled oats

150g Cornflakes

400g pasta

400g rice

200g wholegrain crackers

300g mince

300g lamb chops

300g Beef rump steak

500g canned tuna

400g Chicken breast

550g eggs

400g unsalted nuts

200g cheddar cheese

1.1L Milk

1.6kg yoghurt

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2 adults over 65 years
 

2.8kg (19) apples

2.8kg (19) bananas

2.8kg (19) oranges

1kg  carrots

800g potatoes

1kg pumpkin

750g Four Bean mix (2 cans)

800g diced tomatoes (2 cans)

8 onions (800g)

5 tomatoes (800g)

800g Frozen mixed veg

800g Frozen peas

720g Weetbix

2 loaves Wholemeal bread

2kg Rolled oats

200g Cornflakes

500g pasta

500g rice

200g wholegrain crackers

400g mince

450g lamb chops

450g Beef rump steak

900g canned tuna

750g Chicken breast

1.1kg eggs

400g unsalted nuts

700g cheddar cheese

3.4L Milk

2kg yoghurt

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1 Adult & 2 kids (14, 8 years) 
 

4kg (26) apples

4kg (26) bananas

4kg (26) oranges

1.6kg  carrots

1.6kg potatoes

1.6kg pumpkin

1kg Four Bean mix (2.5 cans)

1.2kg diced tomatoes (3 cans)

12 onions (1.2kg)

8 tomatoes (1.2kg)

1.2kg Frozen mixed veg

1.2kg Frozen peas

1.6kg Weetbix

6 loaves Wholemeal bread

5kg Rolled oats

500g Cornflakes

1.2kg pasta

1.2kg rice

600g wholegrain crackers

800g mince

850g lamb chops

900g Beef rump steak

2.6kg canned tuna

1.4kg Chicken breast

1.6kg eggs

350g unsalted nuts

750g cheddar cheese

3.7L Milk

5kg yoghurt

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2 adults and 2 kids (14 & 8 years)
 

5.5kg (36) apples

5.5kg (36) bananas

5.5kg (36 oranges

2.2kg  carrots

2.3g potatoes

2.2kg pumpkin

2kg Four Bean mix (5 cans)

1.6kg diced tomatoes (4 cans)

16 onions (1.6kg)

11 tomatoes (1.6g)

1.6kg Frozen mixed veg

1.6kg Frozen peas

2.2kg Weetbix

8 loaves Wholemeal bread

6.5kg Rolled oats

700g Cornflakes

1.6kg pasta

1.6kg rice

800g wholegrain crackers

400g mince

1.1kg lamb chops

1.2kg Beef rump steak

1.8kg canned tuna

1.5kg Chicken breast

2.2kg eggs

800g unsalted nuts

1kg cheddar cheese

5L Milk

7kg yoghurt

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2 Adults & 3 kids (14, 8 and 4 years) & 1 adult over 65
 

8kg (53) apples

8kg (53) bananas

8kg (53) oranges

3.2kg  carrots

3kg potatoes

3.2kg pumpkin

2.7kg Four Bean mix (7 cans)

2.3kg diced tomatoes (6 cans)

23 onions (2.3kg)

15 tomatoes (2.3kg)

2.3kg Frozen mixed veg

2.3kg Frozen peas

2.9kg Weetbix

9.5 loaves Wholemeal bread

8.5kg Rolled oats

850g Cornflakes

2kg pasta

2kg rice

1kg wholegrain crackers

1.5kg mince

1.5kg lamb chops

1.5kg Beef rump steak

2.6kg canned tuna

2.1kg Chicken breast

3.2kg eggs

1kg unsalted nuts

1.5kg cheddar cheese

7.5L Milk

11kg yoghurt

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Apples

Fruit

Choose a variety of colours. Keep in the fridge to make it last longer. Buy fruit in season for a better price.

Carrots

Carrots

Will last 2 weeks in the fridge. Great for snacks, grated into salads and steamed with dinner

Potato

Potatoes

Mix with sweet potatoes. Keep in the fridge or dark dry cupboard to last 2 weeks.

Pumpkin

Pumpkin

Will last for 2 weeks in the fridge. Roast or mash with potatoes. Use in soup.

Four bean mix

Four Bean Mix

Great for adding to salads, mix with mince and in soups/curries to reduce meat in recipe. Swap or mix with other legumes 

Diced tomato crop

Diced tomatoes

Great for use in pasta dishes, curries, risotto and soups to make sauces go further.

Tomatoes

Tomatoes

Choose different types e.g. cherry, roma etc. Great in salads, fry up with eggs and as a snack.

Frozen veg

Frozen Vegetables

Quick and easy to add to dinner or with your fresh veggies. Some could be be tinned e.g. beetroot and corn

Weetbix

Weetbix

Quick and easy breakfast. Consider multi-grain and Hi-bran options for more fibre and regular bowels. 

Rolled oats

Rolled oats

For use in porridge, overnight oats, making muesli, oat biscuits and adding to smoothies.

Pasta

Pasta

Choose wholemeal or high fibre white where possible for better gut health. Pulse pasta is also a great option. 

Rice

Rice

Basmati, Doongara, black, red and brown rice have more fibre and are more filling

crackers

Wholegrain crackers

Try plain crackers with low salt. High fibre versions include Ryvitas and Vita-Weats. Brown or multigrain rice crackers.

heart smart mince

Beef mince

Choose very lean mince e.g. premium or Heart Smart. Mix with brown lentils or kidney beans to make it go further

lamb chops

Lamb chops

Choose lean cuts with very little fat or trim before you cook to limit saturated fat

Rump steak

Beef steak

Choose lean cuts with very little marbling. Could swap for a roast and use leftovers with lunches.

Canned tuna

Tinned tuna/salmon

Great for sandwiches/wraps, pasta bake or salads

eggs

Eggs

Great for breakfast, lunch, dinner or snacks. Good meat alternative.  Dozens vary between 600-800g

nuts

Nuts

A variety of nuts is better. Some of this can be peanut butter (unsalted and no added sugar) for toast and smoothies.

cheese

Cheese

Great for sandwiches, with crackers, on salad and sprinkled over pasta. Go for 30g portions. 

Yoghurt

Yoghurt

Put a dollop on your cereal, mix with chopped fruit for a snack, add to smoothies or a simple snack. Look for ones with no added sugar. 

To get more help with chronic pain, book an appointment with one of our dietitians below.

Anna Darcy, Accredited Practising Dietitian

Anna D'Arcy
Dietitian

Anna is an Accredited Practising Dietitian and Director of My Nutrition Clinic who has worked for over two decades in the development and delivery of weight management programmes for adults and children. Anna has a Masters of Nutrition and Dietetics along with a Masters in Public Health and has worked in both Australia and London (UK)

Sophie Szczudlo

Sophie Szczudlo
Dietitian

Sophie is passionate about providing evidence-based, personalized nutrition advice to her patients to enable them to achieve their goals and work towards maintaining a balanced and healthy way of life. She believes equipping patients with the right nutrition knowledge is crucial in ensuring that good health is achievable and sustainable.

Molly Warner, Gold Coast Dietitian

Molly Warner
Dietitian

Molly is a certified FODMAP dietitian through Monash University and a trained ‘Microba’ gut microbiome practitioner. She is also trained in motivational interviewing and the non-diet approach and she uses these approaches daily in the clinic and in a group program called ‘My Health for Life’.

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