Healthy eating advice can feel confusing. New diets appear every year and each one claims to be the answer. The Australian Dietary Guidelines take a calmer approach.
They are built around everyday foods and simple habits. You do not need special products or strict rules to follow them. This guide covers the basics in plain terms.
What the guidelines are
The Australian Dietary Guidelines are the national advice on what to eat for good health. They are developed by the National Health and Medical Research Council and shared through the Eat for Health website. The council is reviewing them, with draft updated guidelines expected to open for public consultation in late 2026. The advice is general and meant for most healthy people.
Two of the guidelines are a good place to start. Guideline 2 recommends we enjoy a wide variety of nutritious foods from the five groups every day. Guideline 3 recommends we limit foods containing saturated fat, added salt, added sugars and alcohol.
Healthdirect sums up a balanced diet in one line. It says to eat a variety of foods from the five food groups in the correct amounts. It also says to drink plenty of water. Most of the detail below expands on that idea.
The five food groups
Healthdirect lists the five food groups in its guide to a balanced diet. Each group brings important nutrients. That is why eating across all five matters more than focusing on one.
- Vegetables and legumes.
- Fruit.
- Grains and cereals.
- Lean meat, poultry, fish, eggs, tofu, nuts, seeds and legumes.
- Dairy or dairy alternatives.
The right amount for each person varies. Healthdirect notes that it depends on age, activity level and sex. It also changes if someone is growing, pregnant or breastfeeding.
Simple ways to build meals
Eat for Health gives practical tips for using the five groups across the day. It suggests including vegetables at least twice a day. Vegetables should take up at least one third of your meals.
For fruit, it suggests adding fruit to at least two meals or using it as snacks or desserts. For grains, it suggests making breads or grains part of at least two meals most days. These are easy changes for most households.
It also suggests including lean meat or a meat alternative in at least one meal a day. For dairy, it recommends a serve of low fat milk, yoghurt or cheese in at least two meals or snacks. You can read the full advice on the Eat for Health serves guidance page.
Serves and portions are not the same
The guidelines talk about serves, and this is where many people get lost. A serve is a set amount stated in the guidelines and it does not change. A portion is simply what ends up on your plate.
The number of serves you need depends on your age, life stage and gender. Eat for Health has calculators that estimate this for you. They are a better guide than a general rule found online.
For people trying to lose weight, Eat for Health suggests sticking to the minimum number of serves. It also suggests making vegetables half the meal. Filling half the plate with vegetables lowers the kilojoules in that meal.
Foods to keep as extras
Foods outside the five groups are called discretionary choices or extras. Healthdirect says they are often high in energy, saturated fat, sugar and salt. Examples include fried foods, savoury snacks, sweets and sugary or alcoholic drinks.
Healthdirect is clear that discretionary choices are not needed in a healthy diet. That does not mean you can never have them. It means they sit outside the everyday foods and are best kept occasional.
Eating out is often where extras creep in. Restaurants work hard on presentation and taste, as our piece on the restaurant dining experience explains. Enjoy those meals, and then return to simpler food at home.
Water and gut health
Healthdirect says it is also important to drink plenty of water every day. Sugary drinks fall into the extras group, so water is the simple swap. Keep a bottle nearby and refill it through the day.
Many people also take an interest in gut health. Our guide to prebiotics and probiotics explains how the two differ. Fermented foods are another popular topic, and we have ideas on how to use sauerkraut in everyday meals.
Planning meals at home
A little planning makes the guidelines much easier to follow. Start by looking at the meals you already eat most weeks. Then see which of the five food groups are missing or light.
Many people find vegetables are the gap. Adding a side of vegetables to lunch and dinner is a simple fix. It also helps you reach the one third of the plate that Eat for Health suggests.
Write a short shopping list before you go to the shops. Build it around the five groups rather than around snacks. This makes it less likely that extras end up filling the pantry.
Cooking larger batches can also help on busy nights. A pot of soup or a tray of roast vegetables can stretch across several meals. That leaves fewer evenings where takeaway feels like the only option.
Small changes add up
You do not have to change everything at once. Pick one habit from this guide and practise it for a few weeks. Once it feels normal, add another.
Swapping a sugary drink for water is a common first step. Adding fruit to breakfast or as an afternoon snack is another. These small swaps move your everyday eating closer to the guidelines without much effort.
Be wary of extreme diets
The guidelines are based on variety. Diets that cut out whole food groups move away from that advice. They can also be hard to keep up over time.
If a plan promises fast results by skipping meals or living on very little food, think twice. Our look at the snake diet covers one example. A doctor or dietitian is the right person to ask before making big changes.
Healthdirect links to Dietitians Australia for diet advice. That body also helps you search for a dietitian. This can be useful if you have a health condition or special dietary needs.
Frequently asked questions
What are the five food groups?
Healthdirect lists vegetables and legumes, fruit, grains and cereals, a protein group and dairy or dairy alternatives. The protein group includes lean meat, poultry, fish, eggs, tofu, nuts, seeds and legumes. Each group provides important nutrients.
Do I need to cut out treats completely?
Healthdirect says discretionary choices are not needed in a healthy diet. Most people treat them as occasional extras. The everyday focus should stay on the five food groups.
How many serves do I need each day?
It depends on your age, life stage and gender. Eat for Health has calculators that estimate your serves. A dietitian can also help you work it out.
How many vegetables should I eat?
Eat for Health suggests including vegetables at least twice a day. It also suggests they take up at least one third of your meals. If you are trying to lose weight, aim for half the plate.
This article is general information only and is not medical advice. Everyone’s needs are different. Please speak with a doctor, dietitian or qualified health professional before changing your diet.
