Australian Dietary Guidelines vs Paleo

Food group	Australian Dietary Guidelines	Paleo requirements	Benefits	Any repercussions
Fruit	1-2 serves of fruit per day. Serves can be adjusted according to energy needs, if energy requirements are higher for active individuals (Eat For Health, 2019)	No limitations (Masto, 2014)	Nutrient dense (vitamins, minerals). Fibre obtained from fruit also helps to maintain good bowel health.	If excess fruit is consumed, it can lead to weight gain as fruits are filled with carbs and sugars, negatively impacting our health.
Vegetables	5+ serves per day (Eat For Health, 2019)	No Limitations. High veggies consumption is encouraged (Masto, 2014).	A high intake of vegetables have shown to decrease the risk of cancer and heart diseases.	A high fiber diet can cause digestive discomfort, including gas, bloating and cramps (Schuna, 2019).
Lean meats	2-3 serves according to age and energy requirements.  (Eat For Health, 2019)	Unlimited amounts of grass-fed animal meats (Masto, 2014).	Good source of protein and minerals such iron	Excessive consumption of red meat has been linked on numerous occasions to bowel and heart issues.
Dairy (cheese, milk)	2-3 serves according to the age and energy requirements (Eat For Health, 2019)	Restricted	Is a good source of calcium which is required for bone development	Does not provide enough calcium to meet the required recommended dietary intake, thus this can lead to issues such as brittle bones and bloating (Squires, 2015).
Whole grains (whole wheat, rice, rye)	3-9 serves according to age & energy requirements (Eat For Health, 2019)	Restrictive	It is one of the body’s main energy source as it it is where glucose is obtained from. Has shown to lower cholesterol levels, lower rates of bowel cancer, improve health outcomes such as in  heart diseases.