The CSIRO Healthy Diet Score report, released September 2023 by Australia’s national science agency, canvassed the dietary habits of over 235,000 adults across the country between 2015-2023.
The scale works by scoring the average eating habits of Australians out of 100, with 100 being the highest, healthiest score, and 0 being the lowest, unhealthiest score. The results revealed an average diet score of 55 out of 100 “The score is a stark reminder of the work that needs to be done to improve our eating habits and reduce the national waistline,” Dr Hendrie said.
Eating healthy is a crucial part of maintaining a well-balanced lifestyle. Regarding eating a healthy diet in Australia, the key is to focus on incorporating a diverse range of fresh, whole foods into your day.
1. Embrace your Fruit and Veg:
Australia is known for its amazing produce, so include plenty of fruits and vegetables in your meals. Aim for a colorful plate, as different color’s indicate different nutrients. Think leafy greens, vibrant berries, and crunchy carrots.
2. Include Plant Protein:
Protein is essential for muscle repair and growth. A recent study, published in the journal BMC Public Health, suggests Australians have a way to go in diversifying our ‘protein’ choices. So opt for lean sources like chicken, fish, tofu, and legumes. But don’t forget about eggs, which are a great source of protein and other important nutrients.
Percentage contribution to the ‘protein’ food group | Comparison to (2013) Australian Dietary Guidelines recommendations
| Red meat | 44% | MORE than recommended |
| Animal-based alternatives | 43% | MORE than recommended |
| Poultry | 29.4% | MORE than recommended |
| Fish/seafood | 8.2% | LESS than recommended |
| Eggs | 5.2% | LESS than recommended |
| Plant-based alternatives | 13% | LESS than recommended |
| Legumes | 3.5% | LESS than recommended |
| Nuts | 9.5% | LESS than recommended |
Source: Based on data (Table 2) in: Hendrie, GA., et al. Towards healthier and more sustainable diets in the Australian context: comparison of current diets with the Australian Dietary Guidelines and the EAT-Lancet Planetary Health Diet. BMC Public Health, 2022. 22:1939.
3. Whole Grains Matter:
In Australia, whole grain consumption is below the recommended daily target intake for all age groups. Whole grains are essential for a balanced diet, promoting healthy growth and reducing the risk of chronic diseases by 20-30 per cent. According to recent findings from The Lancet, low whole grain intake is a leading dietary risk factor for mortality.* Swap refined grains for whole grains like brown rice, quinoa, and whole wheat bread. These provide more fibre, vitamins, and minerals, keeping you fuller for longer and supporting healthy digestion.
4. Healthy Fats for the Win:
Include healthy fats in your diet, such as avocados, nuts, seeds, and olive oil. These fats are important for brain health, reducing inflammation, and maintaining healthy skin.
The findings by PhD student Barbara Brayner from Deakin University’s Institute for Physical Activity and Nutrition (IPAN) state: “People eating a diet higher in unsaturated fats or ‘healthy fats’, from foods such as avocado, nuts and seeds and olive oil were less likely to put on weight as they aged, even though they had similar kilojoule intake.” So keep in mind eating health fats doesn’t make you “Fat”
5. Get Hydrated:
Don’t forget to stay hydrated! Water should be your go-to beverage, but you can also enjoy herbal teas or infused water for some flavour.
6.Intuitive Eating:
Take the time to savor your meals and listen to your body’s hunger and fullness cues. Avoid distractions like phones or TVs, and focus on enjoying each bite.
7. Balance, Balance, Balance:
Remember, it’s all about balance! Treat yourself occasionally to your favourite indulgences, but make sure most of your meals are packed with nutrient-dense foods.
I hope these tips help you on your journey. Happy eating!
References:
https://www.csiro.au/en/news/all/news/2023/september/total-wellbeing-diet-1
https://www.nutsforlife.com.au/resource/why-we-need-to-prioritise-plant-protein/
https://www.miragenews.com/its-whole-grain-week-1122165/
