What are the Australian Dietary Guidelines?
The Australian Dietary Guidelines (ADG) are evidencebased recommendations developed by the National Health and Medical Research Council (NHMRC) to help Australians make healthier food choices. First released in 2013 and updated periodically, they focus on achieving a balanced diet that supports growth, development, and overall wellbeing, while reducing the risk of chronic disease.
Core Messages
- Enjoy a wide variety of nutritious foods from each food group every day.
- Limit intake of foods high in saturated fat, added sugars, and salt.
- Drink plenty of water; limit sugary drinks.
- Maintain a healthy body weight, be physically active and limit sedentary behaviours.
- Make food choices that are culturally appropriate and environmentally sustainable.
Food Groups & Recommended Servings
Serving sizes are based on the Australian Guide to Healthy Eating (AGHE) plate, which divides the plate into four food groups plus a small portion of water.
1. Vegetables and legumes/beans
Aim for 56 servings a day (375g). Include a variety of colours leafy greens, carrots, tomatoes, beans, and legumes.
2. Fruit
24 servings a day (300g). Choose whole fruit over juice for added fibre.
3. Grain (cereal) foods, mostly wholegrain
46 servings a day (250300g). Prioritise wholegrain breads, rice, oats, and pasta; limit refined grains.
4. Protein sources
23 servings a day (150250g). Include lean meat, fish, poultry, eggs, tofu, nuts, seeds, and legumes. Aim for two servings of fish each week, one of which is oily (e.g., salmon).
5. Dairy (or alternatives)
23 servings a day (250350ml). Choose reducedfat milk, yoghurt, cheese or fortified soy/almond alternatives.
6. Water
Drink water, herbal tea or lowfat milk regularly. Limit sugary drinks, energy drinks, and excessive caffeine.
Key Recommendations on Limiting Certain Nutrients
- Saturated Fat: Keep intake below 10% of total energy. Choose lean meats, lowfat dairy, and plantbased oils.
- Added Sugars: Limit to less than 10% of total energy (50g for a 2000kcal diet). Avoid sugary drinks, confectionery, and sweetened cereals.
- Salt: Aim for less than 5g per day. Use herbs, spices, and lemon instead of salt; choose lowsodium bread, sauces, and processed foods.
Special Considerations
Pregnancy & Breastfeeding
Increase calcium, iron, and iodine; add an extra 300kcal per day in the second and third trimesters. Choose nutrientdense foods such as dairy, lean meat, fish (lowmercury), and leafy greens.
Children & Adolescents
Provide ageappropriate portion sizes and encourage a varied diet. Limit sugary foods and drinks; promote regular family meals.
Seniors
Prioritise protein to maintain muscle mass, calcium and vitaminD for bone health, and fibre for digestive health. Ensure adequate fluid intake.
People with Specific Health Conditions
Modifications may be needed for diabetes, cardiovascular disease, or kidney disease. The core principle of a balanced, wholefood diet still applies, with appropriate adjustments to carbohydrate, salt, and protein levels.
Practical Tips for Everyday Life
- Plan meals: Use the AGHE plate as a visual guide when preparing lunch or dinner.
- Shop the perimeter: Fresh produce, meats, dairy and breads are usually found along the outer aisles of supermarkets.
- Read labels: Look for lowsaturatedfat, lowsugar, and lowsalt options. Check the % Daily Value.
- Cook at home: Homecooked meals give you control over ingredients and portion sizes.
- Snack smart: Choose fruit, raw nuts, yoghurt, or veggie sticks with hummus instead of chips or candy.
- Stay hydrated: Carry a reusable water bottle; aim for 68 glasses a day.
- Mindful eating: Eat slowly, savour each bite, and stop when comfortably full.
How to Use the Guidelines
Health professionals use the ADG to design publichealth programs, nutrition counseling, and foodpolicy decisions. Individuals can apply the guidelines by:
- Checking the official website for detailed resources.
- Using the free printable ADG fact sheet.
- Consulting a dietitian for personalised advice.
Conclusion
The Australian Dietary Guidelines provide a clear, evidencebased roadmap for a healthy diet that supports physical and mental wellbeing across the lifespan. By focusing on variety, proportion, and moderationwhile limiting saturated fat, added sugars, and saltAustralians can reduce the risk of chronic disease, maintain a healthy weight, and enjoy a vibrant, sustainable food culture.
