Understanding the Australian Guide to Healthy Eating

What you will be able to do

• describe the five food groups of the Australian Guide to Healthy Eating and roughly how many serves of each to aim for.
• explain what counts as a serve of vegetables and fruit, including legumes, juice and dried fruit, and how to reach 2 serves of fruit and 5 of vegetables.
• choose mostly wholegrain and high-fibre grain foods and understand Australia's fibre targets for adults.
• apply Australian guidance on lean meats, fish, eggs, legumes, nuts, milk, yoghurt, cheese, and unsaturated spreads and oils.
• place discretionary choices in context and use Australia's targets for sodium and advice on added sugars and saturated fat.
• use the guide to build balanced breakfasts, lunches, dinners and mixed dishes.
• make simple, budget-friendly swaps that move your usual meals closer to the guide.

1. 1Meet the Australian Guide to Healthy Eating

   What the Australian Guide to Healthy Eating is, where it comes from, who it is for, and how to read the plate as a picture of balance over time.

   • What the guide is and who it is for
   • Reading the plate: balance over a day or a week

   Printable Healthy Eating PlateMeal Balance Checker

2. 2The Biggest Food Groups

   Vegetables, fruit and grain foods make up most of the plate. Learn what counts as a serve, how many you need, and how to choose higher-fibre options.

   • Vegetables and fruit: getting your 2 and 5
   • Grain foods: mostly wholegrain and high fibre

   7-Day Healthy Eating TrackerHand Serve Guide Card

3. 3Lean Meats and Alternatives, Dairy, and Oils

   Australian guidance on lean meats, fish, eggs, tofu, nuts and legumes, plus how to choose milk, yoghurt, cheese, alternatives, spreads and oils.

   • Lean meats and poultry, fish, eggs, tofu, nuts, seeds and legumes
   • Milk, yoghurt, cheese and alternatives, spreads and oils

   Healthier Swaps ListHand Serve Guide Card

4. 4Discretionary Choices and Drinks

   Where discretionary choices fit, Australian targets and advice for sodium, added sugars and saturated fat, what to drink, and how to use labels alongside the guide.

   • Discretionary choices: only sometimes and in small amounts
   • Drinks: drink plenty of water
   • Using food labels alongside the guide

   Healthier Swaps List7-Day Healthy Eating TrackerMeal Balance Checker

5. 5Building Real Meals

   Put it all together: balanced breakfasts, lunches and dinners, mixed dishes, family meals, eating on a budget and making changes stick.

   • Breakfast, lunch and dinner with the five food groups
   • Mixed dishes, family meals and eating out
   • Healthier swaps on a budget, and making it stick

   Meal Balance CheckerPrintable Healthy Eating PlateHealthier Swaps List7-Day Healthy Eating Tracker

• CardsPrintable Healthy Eating PlateA printable set of cards that summarises every food group of the Australian Guide to Healthy Eating, with the official serves, to keep on your fridge.
• CheckerMeal Balance CheckerTick what is in one meal to see how closely it matches the Australian Guide to Healthy Eating and which food group you could add next time.
• CardsHand Serve Guide CardA pocket card that helps you judge typical serves using your hands and everyday cups and spoons, so you do not need scales.
• ListHealthier Swaps ListSimple, realistic swaps that move everyday meals, snacks and drinks closer to the Australian Guide to Healthy Eating.
• Tracker7-Day Healthy Eating TrackerTrack your vegetables and fruit, wholegrains, fish or legumes, drinks and discretionary choices for one week to see your pattern.