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What you eat every day has a big effect on how you feel and on your long-term health. A healthy diet isn’t about strict rules, fad diets or cutting out whole food groups. It’s about eating a variety of mostly whole foods, in amounts that suit your body and activity level. The Australian Dietary Guidelines are a reliable, evidence-based place to start.
This guide explains what the guidelines recommend, how diet affects your heart, energy and mood, and simple ways to make changes that last.
What the Australian Dietary Guidelines recommend
The guidelines, developed by the National Health and Medical Research Council (NHMRC), are based on a large body of scientific evidence. NHMRC is currently reviewing them, but the existing guidelines remain the national advice. In summary, they recommend that you:
- Be physically active and choose amounts of nutritious food and drinks to meet your energy needs.
- Enjoy a wide variety of nutritious foods from the five food groups every day, and drink plenty of water.
- Limit foods high in saturated fat, added salt and added sugars, and limit alcohol.
- Encourage, support and promote breastfeeding.
- Prepare and store food safely.
The five food groups
| Food group | Examples |
|---|---|
| Vegetables and legumes | Leafy greens, carrots, broccoli, tomatoes, beans, lentils, chickpeas |
| Fruit | Apples, bananas, berries, oranges, stone fruit |
| Grain (cereal) foods, mostly wholegrain or high fibre | Wholegrain bread, oats, brown rice, wholemeal pasta, quinoa |
| Lean meats, poultry, fish, eggs, tofu, nuts, seeds and legumes | Chicken, fish, lean red meat, eggs, tofu, unsalted nuts |
| Milk, yoghurt, cheese and alternatives, mostly reduced fat | Milk, plain yoghurt, cheese, calcium-fortified plant milks |
Most adults need around five serves of vegetables and two serves of fruit each day. The exact number of serves from each group depends on your age, sex and life stage, and the Eat for Health website has a guide for each.
Foods outside the five groups, sometimes called discretionary foods, include lollies, chips, pastries, sugary drinks and alcohol. They’re fine occasionally, in small amounts, but they shouldn’t replace nutritious foods.
Diet and your heart
Blood pressure
High blood pressure usually has no symptoms, so many people don’t know they have it until it’s checked. What you eat can make a real difference:
- Cut back on salt. Much of the salt we eat comes from processed and takeaway foods. Cook with herbs, spices, garlic and lemon instead, and compare labels to choose lower-salt products.
- Eat plenty of vegetables, fruit and legumes. These are naturally low in salt and high in potassium.
- Limit alcohol. Drinking less helps lower blood pressure.
Our article on understanding blood pressure has more information.
Cholesterol
- Swap saturated fats for healthier fats. Choose olive oil, avocado, nuts, seeds and oily fish instead of butter, fatty meats, processed meats and fried foods.
- Eat more soluble fibre. Oats, legumes, fruit and vegetables can help lower LDL (“bad”) cholesterol.
- Limit highly processed foods, such as pastries, biscuits and fried takeaway.
Diet, energy and mood
Regular meals based on whole foods help keep your energy steady through the day. Research also links eating patterns rich in vegetables, fruit, wholegrains, legumes, fish and olive oil with better mental wellbeing. Food isn’t a treatment for depression or anxiety on its own, but eating well, staying active and sleeping well can support your mental health alongside other care. If your mood has been low for a while, our guide to recognising and managing depression may help.
Practical tips for eating well
- Start small. Pick one or two changes, such as adding a serve of vegetables to dinner or swapping soft drink for water.
- Fill half your plate with vegetables at lunch and dinner.
- Choose wholegrains over refined white bread, rice and pasta.
- Drink water as your main drink.
- Plan ahead. A weekly meal plan and shopping list can save time, money and last-minute takeaway.
- Read labels. Compare products by looking at the “per 100 g” column for salt (sodium), saturated fat and sugar.
- Cook at home when you can, and make extra for lunches.
- Keep alcohol within the national guidelines: for healthy adults, no more than 10 standard drinks a week and no more than 4 on any one day.
Be wary of fad diets
Diets that promise fast results, cut out whole food groups or rely on special products or supplements are hard to stick to and may leave you short of important nutrients. Be cautious of anything that sounds too good to be true. If you’re thinking about a big change to how you eat, or you have a health condition, talk to your GP or an Accredited Practising Dietitian first.
When to see a GP
See a GP if you:
- haven’t had your blood pressure, cholesterol or blood sugar checked for a while
- have a family history of heart disease, stroke or type 2 diabetes
- have unexplained weight loss or gain, ongoing tiredness or changes in your bowel habits
- find yourself feeling out of control around food, or very anxious about eating or your weight
- are pregnant, planning a pregnancy or have a health condition that affects what you can eat
A GP can arrange blood tests, check your heart health risk and refer you to a dietitian if needed. Our article on routine blood testing explains what’s usually checked.
When to get urgent help
Call 000 or go to your nearest emergency department if you have chest pain, sudden weakness or numbness on one side of the body, trouble speaking, or severe shortness of breath.
How Teldoc can help
Our AHPRA-registered GPs can talk with you about healthy eating and heart health by phone or video, 7 days a week from 9 am to 7 pm (Sydney time). Your GP can:
- arrange blood test referrals to check cholesterol, blood sugar and more
- discuss your results and what they mean for you
- support you with blood pressure and cholesterol management
- refer you to a dietitian or specialist where appropriate
Teldoc doesn’t prescribe weight-loss medicines. Consultations are $55 on weekdays and $75 on weekends and public holidays. See our fees page for details.
Frequently asked questions
What is a healthy diet according to the Australian Dietary Guidelines?
A healthy diet includes a wide variety of foods from the five food groups every day, plenty of water, and limited foods high in saturated fat, added salt and added sugars, as well as limited alcohol.
Do I need to cut out carbohydrates to eat healthily?
No. Grain foods are one of the five food groups. Choosing mostly wholegrain and high-fibre options, rather than refined grains, is the healthier approach.
Can diet help lower blood pressure and cholesterol?
Yes. Eating less salt and saturated fat, and more vegetables, fruit, legumes and wholegrains, can help. Some people also need medicine, so talk to your GP about your own risk.
Do I need supplements if I eat a healthy diet?
Most people can get the nutrients they need from a varied diet. Some people, such as those who are pregnant or have certain health conditions, may need a supplement. Ask your GP or pharmacist.
Can a telehealth GP help with my diet?
Yes. A GP can discuss your eating habits and health risks, arrange blood tests and refer you to a dietitian if needed.
This article is general health information and isn’t a substitute for advice from your own doctor. If you’re worried about your health, speak to a GP. In an emergency, call 000.
Medically reviewed by Dr Vafa Derakshan (MBBS, FRACGP), September 2026
