Australian Dietary Guidelines


There are so many diets and different super foods and fads out there now, and it becomes very confusing for everyone to know how and what to eat for a Healthier Life, and Wellness.

As a Fitness Instructor, and for our general healthy population, I recommend THE AUSTRALIAN DIETARY GUIDELINES and the AUSTRALIAN GUIDE TO HEALTHY EATING, which advices the amounts and types of foods that we need to eat, based on scientific evidence.  For people with medical conditions or require special diets or supplements I would refer to a Dietician for guidance.


Guideline 1   To achieve and maintain a healthy weight, be physically active and choose amounts of nutritious food and drinks to meet your energy needs

  • Children and adolescents should eat sufficient nutritious foods to grow and develop normally. They should be physically active every day and their growth should be checked regularly
  • Older people should eat nutritious foods and keep physically active to help maintain muscle strength and a healthy weight

Guideline 2   Enjoy a wide variety of nutritious foods from these five groups every day

  • Plenty of vegetables, including different types and colours, and legumes/beans
  • Fruit
  • Grain (cereal) foods, mostly wholegrain and/or high cereal fibre varieties, such as breads, cereals, rice, pasta, noodles, polenta, couscous, oats, quinoa and barley
  • Lean meats and poultry, fish, eggs, tofu, nuts and seeds, and legumes/beans
  • Milk, yoghurt, cheese and/or their alternatives, mostly reduced fat (reduced fat milks are not suitable for children under the age of 2 years
  • And drink plenty of water

Guideline 3   Limit intake of foods containing saturated fat, added salt, added sugars and alcohol

  • Limit intake of foods high in saturated fat such as many biscuits, cakes, pastries
    pies, processed meats, commercial burgers, pizza, fried foods, potato chips
    crisps and other savoury snacks
  • Limit intake of foods and drinks containing added salt
  • Limit intake of foods and drinks containing added sugars such as confectionary, sugar-sweetened soft drinks and cordials, fruit drinks, vitamin waters, energy and sports drinks
  • If you choose to drink alcohol, limit intake. For women who are pregnant, planning a pregnancy or breastfeeding, not drinking alcohol is the safest option

Guideline 4 Encourage, support and promote breastfeeding

Guideline 5         Care for your food store prepare it safely


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