Table of Contents

AGHE Serves

The Australian Guide to Healthy Eating (AGHE) is a menu plan with pictures and science-based information to help Australians choose healthy foods. It is crucial for encouraging people to eat well, making decisions about public health, and deciding how to teach nutrition in schools, workplaces, hospitals, and senior living facilities.

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 underpinned by extensive scientific research and public health studies. The AGHE visual guide—often depicted as a food plate—was introduced to translate complex nutritional data into an easy-to-understand format for everyday use.

Key Goals of AGHE

Encourage lifelong healthy eating habits
Prevent chronic diet-related diseases such as obesity, diabetes, and heart disease
Promote a balanced intake of nutrients
Support sustainable food choices and food literacy

The Five AGHE Food Groups Explained

The AGHE identifies five core food groups that are essential for a balanced diet. Including a variety from each group ensures optimal health and nutrient intake.

Vegetables and Legumes/Beans

Vegetables are nutrient powerhouses, rich in vitamins, minerals, fibre, and antioxidants. Legumes (like lentils, chickpeas, and kidney beans) also provide protein and are ideal for plant-based diets.

Examples: Broccoli, carrots, spinach, lentils, chickpeas

Benefits: Supports digestion, lowers disease risk, maintains weight

Serving Size Visuals: 1/2 cup cooked vegetables or 1 cup raw salad

Fruit

Fruits supply essential vitamins (especially Vitamin C), dietary fibre, and antioxidants. While fresh fruit is best, canned fruit in natural juice is an acceptable alternative.

Examples: Apples, bananas, oranges, mangoes, berries

Benefits: Boosts immunity, supports digestion, and is a natural energy source

Serving Size Visuals: 1 medium apple or 1 cup diced melon

Grain (Cereal) Foods – Mostly Wholegrain and High Fibre

Wholegrain cereals provide sustained energy, B vitamins, iron, and dietary fibre.

Examples: Wholemeal bread, brown rice, oats, quinoa, wholegrain pasta

Why Wholegrain: Reduces risk of heart disease, improves digestion, supports weight control

Serving Size Visuals: 1 slice of bread, 1/2 cup cooked rice or pasta

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

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

Examples: Lean beef, chicken, salmon, tofu, almonds, baked beans

Benefits: Builds muscle, supports the immune system, prevents anaemia

Serving Size Visuals: 1 egg, 65g cooked lean meat, 1/2 cup cooked legumes

Milk, Yoghurt, Cheese and Alternatives – Mostly Reduced Fat

Dairy and dairy alternatives are rich in calcium, protein, and other nutrients essential for bone and dental health. Adults are encouraged to choose low-fat options.

Examples: Reduced-fat milk, Greek yoghurt, calcium-fortified soy milk

Serving Size Visuals: 1 cup milk, ¾ cup yoghurt, two slices of cheese (40g)

How Much of Each Food Group Should Adults Eat?

The AGHE provides daily serving recommendations based on 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

(Source: EatForHealth.gov.au)

What Counts as a Serve?

Vegetables: 1 cup raw or 1/2 cup cooked salad
Fruit: 1 medium banana or 1/2 cup canned fruit in juice
Grains: 1/2 cup cooked pasta or one slice of bread
Protein: 65g cooked lean meat, one egg, or 1/2 cup legumes
Dairy: 1 cup milk or 40g cheese

What Foods Are Not in the Five AGHE Food Groups?

Discretionary Foods and Their Impact

Discretionary foods are not essential to a healthy diet and often contain excessive kilojoules, saturated fat, added sugars, or salt. These include:

Cakes, biscuits, pastries
Soft drinks, energy drinks
Processed meats, fried foods

These foods should only be consumed occasionally.

Alcohol and Processed Foods

Alcohol is not part of the AGHE groups and should be limited due to its link with chronic disease. Likewise, ultra-processed foods lack nutritional value and increase health risks.

Building a Balanced Meal with AGHE

The AGHE Plate Model

Visualised as a pie chart, the AGHE food plate recommends:

½ plate: Vegetables and legumes
¼ plate: Grains (preferably wholegrain)
¼ plate: Lean protein sources
Plus: A serving of dairy and water as the drink of choice

Easy Meal Planning with AGHE

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