Use guidance as a compass
Guidelines describe a healthy pattern across time; they are not a demand for every meal to look identical. Start by comparing your usual week with the broad pattern, then choose one gap to close.
Reliable Australian sources
Use the Australian Dietary Guidelines and Eat for Health resources for food guidance, and the Australian Government movement guidelines for activity, sitting and sleep. These sources are updated as evidence changes.
When general guidance is not enough
Seek individual advice from your GP, an Accredited Practising Dietitian or an appropriately qualified exercise professional if you have medical needs, take relevant medication, are pregnant or have an eating-disorder history.