Are you up to date with the latest Food Pyramid changes ?

Nutrition is an integral part of your wellbeing. Check it out to make sure you’re eating the right quantities of the right food.

– eat a diet rich in vegetables, lean meat, fish and chicken
– avoid saturated fats and processed foods
– reduce sugar and salt intake


Part of staying well and reducing chronic disease involves eating a varied balanced diet rich in whole foods. In 2015 Nutrition Australia modified the food pyramid to reflect the increasing obesity rates in the Australian population. Currently Australia has one of the highest obesity rates in the world with almost two out of 3 adults and 1 in four children defined as overweight or obese. Unhealthy diets and obesity are leading contributors to poor health in Australia. The redesigned Healthy Eating Pyramid has been intended for use as a simple visual guide to aide people in choosing the types and appropriate amount of food that we should eat every day for good health.


The pyramid’s foundation layer focuses on plant-based foods such as vegetables and legumes, fruits and grains. Plant foods are rich in vitamins, minerals and antioxidants. They are also high in fibre and low in fat helping you to feel fuller for longer. Grains also make up the foundation layer of the triangle and reflect their role in lowering risk of chronic diseases like diabetes and heart disease.


The middle layer recommends dairy foods such as milk, yogurt and cheese plus lean meats, poultry, fish, eggs and nuts. These foods are important in moderate amounts in our diet so we can obtain protein for muscle growth plus healthy fats, vitamins and minerals for cellular repair and strengthening our immune system. The top layer of the pyramid encourages the use of healthy plant-based fats to support heart health and brain function.


What foods should I avoid? Foods with bad fats are those high in saturated and trans fats. Types of food high in unhealthy fat include cakes, pastries, margarine and takeaway food likes hamburgers and chips. Eating food high in saturated fat increases your blood cholesterol and places you at higher risk of heart disease.