What Are the Australian Dietary Guidelines?

The Australian Dietary Guidelines are a set of guidelines released by the Australian government that outline the recommended dietary intake for Australians to maintain good health and wellbeing. They provide advice about the types and amounts of foods, food groups and dietary patterns that aim to promote health and reduce the risk of chronic disease. The guidelines are based on the best available scientific evidence and aim to support Australians to make informed food choices and to create healthy eating habits.

The Five Food Groups

The guidelines recommend that Australians should consume foods from five main food groups: vegetables and legumes; fruit; grain (cereal) foods, mostly wholegrain and/or high-fibre varieties; lean meats and poultry, fish, eggs, tofu, nuts, seeds and legumes; and milk, yoghurt, cheese and/or their alternatives. It is recommended that adults eat at least five serves of vegetables and two serves of fruit each day.

Limit Intake of Unhealthy Foods

The guidelines also recommend limiting intake of foods and drinks containing added sugars, saturated fat, and alcohol. Foods such as cakes, biscuits, pastries, pies, processed meats, commercial burgers, pizza, fried foods, potato chips, crisps and other savoury snacks, ice cream, and sweetened drinks should only be eaten occasionally. Furthermore, the guidelines advocate that Australians should be aware of the amount of salt in processed foods and aim to reduce their intake.

Nutrient Intake and Physical Activity

The Australian Dietary Guidelines also recommend that adults should aim to maintain a healthy body weight by engaging in regular physical activity and consuming an energy-balanced diet. Energy balance is achieved when energy consumed from food and drinks is equal to the energy that is expended through physical activity. The guidelines also recommend that Australians should be aware of their nutrient intake and aim to consume adequate amounts of calcium, iron, iodine, and vitamins A, C, D and folate.

Practical Tips for Eating Well

The Australian Dietary Guidelines provide a range of practical tips to help Australians eat well. These include eating a variety of foods from the five food groups, filling half of your plate with vegetables and fruit, choosing wholegrain or high-fibre varieties of grain foods, including lean meats, fish, eggs and legumes in meals, and drinking plenty of water. They also advise Australians to limit processed and takeaway foods, limit foods and drinks high in added sugar, saturated fat and salt, and limit consumption of alcohol.

Conclusion

The Australian Dietary Guidelines provide evidence-based advice to support Australians to make informed food choices and to create healthy eating habits. The five food groups should form the basis of a healthy diet, and Australians should limit their intake of foods high in added sugars, saturated fat, and salt, as well as alcohol. Practical tips such as eating a variety of foods from the five food groups, filling half of your plate with vegetables and fruit, and drinking plenty of water can help Australians to create a healthy and balanced diet.