| VEGETABLES | FRUITS | GRAINS | DAIRY/ALT. | MEAT/ALT. | FATS |
| Main distinguishing nutrients | |||||
| · Beta-carotene and other carotenoids · Dietary fiber · Folate · Vitamin C |
· Dietary fiber · Vitamin C |
· Carbohydrate · Protein · Dietary fiber · Thiamine · Iron · Folate · Iodine |
· Calcium · Protein · Riboflavin · Vitamin B12 |
· Protein · Iron · Zinc · Vitamin B12 (animal foods only) · Long chain omega-3 fatty acids |
· Essential fatty acids · Omega-3 fatty acids · Omega-6 fatty acids |
| Other significant nutrients* | |||||
| · Carbohydrate (potato, sweet potato, sweet corn, legumes) · Magnesium · Iron · Potassium |
· Carbohydrate · Folate · Beta-carotene · Potassium |
· Energy · Magnesium · Zinc · Riboflavin · Niacin · Vitamin E |
· Energy · Fat · Carbohydrate · Magnesium · Zinc · Potassium |
· Dietary fiber (plant foods only) · Energy · Essential fatty acids · Niacin · Vitamin E (seeds, nuts) |
· Vitamins A, D, E and K · Please note that different fats contain different nutrients |
* Some foods, such as some breads, breakfast cereals and most cheeses, can also contribute significant amounts of sodium
Adapted from National Health and Medical Research Council. 2013 Dietary Guidelines, Eat for Health – Educator Guide; Accessed 28 June 2017.
Available from: https://www.eatforhealth.gov.au/sites/default/files/files/the_guidelines/n55b_educator_guide_140321.pdf
Updated December 20, 2018