Guideline 1:
To achieve and maintain a healthy weight, be
physically active and choose amounts of nutritious
food and drinks to meet your energy needs.
• Children and adolescents should eat sufficient
nutritious foods to grow and develop normally.
They should be physically active every day and
their growth should be checked regularly.
Guideline 2:
Enjoy a wide variety of nutritious foods from these five
food groups every day:
• Plenty of vegetables of different types and colours,
and legumes/beans
• Fruit
• Grain (cereal) foods, mostly wholegrain and/or high
cereal fibre varieties, such as breads, cereals, rice, pasta,
noodles, polenta, couscous, oats, quinoa and barley
• Lean meats and poultry, fish, eggs, tofu, nuts and
seeds, and legumes/beans
• Milk, yoghurt, cheese and/or their alternatives, mostly
reduced fat (reduced fat milks are no