Table of Contents

Introduction

The Australian Guide to Healthy Eating (AGHE) is a visual, evidence-based tool developed to help Australians make informed dietary choices. It plays a vital role in shaping public health policy, encouraging healthy habits, and supporting nutrition education across schools, workplaces, hospitals, and aged care settings.

The Origin of AGHE

AGHE was created by the National Health and Medical Research Council (NHMRC) as part of the broader Australian Dietary Guidelines. These guidelines are based on extensive scientific research and public health data. The AGHE is often represented as a plate model to translate complex nutritional advice into a clear, everyday format.

Key Goals of AGHE

Promote lifelong healthy eating habits
Reduce the risk of chronic diet-related diseases such as obesity, type 2 diabetes, and cardiovascular disease
Encourage a balanced intake of essential nutrients
Support food literacy and sustainable food choices

The Five AGHE Food Groups Explained

Eating a variety from each of the five core food groups ensures optimal health and nutrient intake.

1. Vegetables and Legumes/Beans

Vegetables are rich in vitamins, minerals, fibre, and antioxidants. Legumes like lentils, chickpeas, and kidney beans are also excellent plant-based sources of protein.

Examples: Broccoli, carrots, spinach, lentils, chickpeas
Benefits: Supports digestion, lowers disease risk, helps maintain healthy weight
Serving Size: ½ cup cooked vegetables or 1 cup raw salad

2. Fruit

Fruits provide essential vitamins (particularly vitamin C), dietary fibre, and antioxidants. Fresh fruit is ideal, but canned fruit in natural juice is an acceptable alternative.

Examples: Apples, bananas, oranges, mangoes, berries
Benefits: Boosts immunity, supports digestion, natural source of energy
Serving Size: 1 medium apple or 1 cup diced melon

3. Grain (Cereal) Foods – Mostly Wholegrain and High Fibre

Wholegrain foods offer sustained energy and are packed with B vitamins, iron, and dietary fibre.

Examples: Wholemeal bread, brown rice, oats, quinoa, wholegrain pasta
Why Wholegrain? Reduces heart disease risk, aids digestion, supports weight control
Serving Size: 1 slice of bread or ½ cup cooked rice/pasta

4. Lean Meat, Poultry, Fish, Eggs, Tofu, Nuts, Seeds, Legumes/Beans

This group provides protein, iron, zinc, vitamin B12, and omega-3 fatty acids. It includes both plant and animal-based sources.

Examples: Lean beef, chicken, salmon, tofu, almonds, baked beans
Benefits: Builds muscle, supports immunity, prevents anaemia
Serving Size: 1 egg, 65g cooked lean meat, or ½ cup cooked legumes

5. Milk, Yoghurt, Cheese and Alternatives – Mostly Reduced Fat

Dairy and alternatives are essential for calcium and protein intake, supporting bone and dental health. Low-fat options are recommended for adults.

Examples: Reduced-fat milk, Greek yoghurt, calcium-fortified soy milk
Serving Size: 1 cup milk, ¾ cup yoghurt, or 2 slices cheese (40g)

Recommended Serves for Adults

The AGHE offers daily recommendations tailored by age and gender.

Serving Sizes by Age and Gender

Food Group	Men (19–50)	Women (19–50)
Vegetables	6 serves	5 serves
Fruit	2 serves	2 serves
Grains	6 serves	6 serves
Protein	3 serves	2.5 serves
Dairy	2.5 serves	2.5 serves

What Counts as One Serve?

Vegetables: ½ cup cooked or 1 cup raw salad
Fruit: 1 medium banana or ½ cup canned fruit in juice
Grains: ½ cup cooked pasta or 1 slice bread
Protein: 65g cooked lean meat, 1 egg, or ½ cup legumes
Dairy: 1 cup milk or 40g cheese

What Foods Are Not Part of the AGHE Food Groups?

Discretionary Foods and Their Impact

Discretionary foods are not necessary for health and often contain excess kilojoules, saturated fats, sugars, or salt.

Examples:

Cakes, pastries, biscuits
Soft drinks, energy drinks
Fried foods, processed meats

These should only be consumed occasionally.

Alcohol and Processed Foods

Alcohol is not included in the five food groups. It should be limited due to its link to chronic illness. Ultra-processed foods, such as flavoured snacks or sugary cereals, also fall outside the AGHE and contribute little to nutrition.

Building a Balanced Meal with AGHE

The AGHE Plate Model

Visualised as a pie chart, the AGHE plate recommends:

½ plate: Vegetables and legumes
¼ plate: Wholegrain cereals
¼ plate: Lean protein sources
Plus: A serve of dairy and water as the drink of choice

Sample Daily Meal Plan

Breakfast: Wholegrain toast with avocado, Greek yoghurt, and a banana
Lunch: Quinoa salad with chickpeas, capsicum, and cucumber
Dinner: Grilled fish with steamed broccoli and brown rice
Snacks: Carrot sticks, a boiled egg, or fruit salad

Following the AGHE is not just about choosing the right foods, it also means handling them safely. Good food safety practices such as washing hands before cooking, separating raw and cooked ingredients, and storing foods at the correct temperatures are vital to maintaining the health benefits of a balanced diet.

Benefits of Following the AGHE Food Groups

Physical Health

Lowers risk of chronic diseases such as heart disease and diabetes
Helps maintain a healthy weight
Improves digestion and gut microbiome
Reduces the risk of foodborne illnesses when paired with proper food handling and hygiene practices