Are you unsure about which foods to put on your plate, how much to eat, or how often? The Australian dietary guidelines provide helpful advice on the best types and recommended portions of foods to eat for good health. These guidelines are based on the latest science and aim to reduce the risk of diet-related diseases and improve overall wellbeing.
The guidelines are created by the National Health and Medical Research Council in collaboration with nutrition experts. They suggest eating a variety of foods from the five main food groups: vegetables, fruits, lean meats and alternatives, grains, and dairy or alternatives. Eating a wide range of foods from these groups helps ensure you get all the nutrients your body needs and keeps your meals interesting.
Some foods, often called “junk foods” or “occasional foods,” don’t belong to these groups. They can be enjoyed now and then but shouldn’t be a regular part of your diet. These foods, which include sugary treats, fried snacks, and processed meats, are high in unhealthy fats, sugars, and salt. Consuming them too often can increase your risk of obesity, heart disease, and other chronic conditions.
Fats and oils are important in small amounts, but be mindful of how much you consume. You can make simple changes to your diet by focusing on foods from the five main groups and cutting back on occasional foods.
The 5 Main Food Groups
The Australian Guide to Healthy Eating divides foods into five main groups:
- Vegetables and legumes/beans
- Fruits
- Lean meats, poultry, fish, eggs, tofu, nuts, seeds, and legumes/beans
- Grain foods, mostly wholegrain or high in cereal fibre
- Milk, yoghurt, cheese or alternatives, mostly reduced-fat
These groups provide different key nutrients, like calcium and protein from dairy, or vitamins from fruits. Eating a variety of foods from each group daily ensures you’re getting a good mix of nutrients and keeps your diet exciting.
Occasional Foods
Some foods don’t fit into the five main groups because they’re not essential for a healthy diet. These are called “discretionary choices” or “occasional foods,” and they should only be eaten occasionally. Examples include sweets, fried snacks, takeaway foods, and sugary drinks. These foods are often high in calories but low in nutrients, and they can contribute to weight gain if eaten regularly.
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Restaurant Meals and Takeaways
Takeaway meals and restaurant food can be high in unhealthy fats, added salt, and sugar. If you eat out often, try to make healthier choices, like skipping fries, choosing smaller portions, and including extra vegetables. Grilled meats and dishes with tomato-based sauces are better options than fried or creamy foods.
Sugar and High-Sugar Foods
Foods like sugary drinks, biscuits, cakes, and candy are high in added sugars, which can contribute to weight gain and increase the risk of diabetes. It’s best to limit these foods. Water is the healthiest drink, and adding a slice of lemon or lime can give it extra flavour without the sugar.
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Alcohol
Alcohol is high in energy (calories), so if you choose to drink, do so in moderation. For adults, no more than 10 standard drinks a week, with no more than 4 drinks on any one day, is recommended. Drinking less alcohol can lower the risk of alcohol-related health problems.
Salt
Too much salt in your diet can lead to high blood pressure, a risk factor for heart disease and stroke. Adults should aim to eat less than 5 grams of salt per day. Many processed foods, like bread and canned soups, contain high amounts of salt, so it’s a good idea to cut back on these.
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Healthy Fats
Healthy fats, found in foods like olive oil, avocados, and nuts, are important for your health when eaten in small amounts. These fats help your body absorb vitamins and reduce the risk of heart disease. Replace unhealthy fats, like butter and cream, with healthier options.
Daily Serves
How much of each food group you need depends on your age, gender, and activity level. The Australian Guide to Healthy Eating provides recommendations for daily servings of each food group. For example, adults should aim for 6 servings of grain foods, 5 servings of vegetables, and 2 servings of fruit each day.
By following these simple guidelines, you can make healthier food choices that help you feel good and reduce your risk of health problems in the future.
