The latest CSIRO Healthy Diet Score report reveals that Australians’ diet quality is generally below the healthy level, with an average score of 55 out of 100.

Only two in five Australians eat enough vegetables, with low nutrition choices such as alcohol, takeaway, ultra processed food, and confectionery dominating the rest of our diet.

Eating well isn’t just about what you consume today and tomorrow.

Instead, intentional eating involves thinking about the long game. 

Are you maximising your nutrition with the food you choose or could your choices be setting you up for a chronic disease later in life?

But here’s what’s exciting.

Changing your eating habits to maximise your physical and emotional health isn’t about completely changing your life. 

It’s about small, achievable changes that stick.

Gone are the days of thinking that ‘eating well’ means deprivation and missing out on delicious food.

Instead of resorting to extreme diets, you might consider weight loss programs that customise your meal plans according to your dietary needs and daily lifestyle.

Along with the Australian Guide to Healthy Eating, you’ll have a personalised roadmap. 

Fill your plate with a rainbow of fruits and veggies, wholesome grains, lean proteins, and yes, the occasional square of dark chocolate or slice of cheese, if that’s what you desire.

It’s all about balance.

Personalise Your Plate

Maintaining a healthy weight is not about trying to be skinny. 

Eating a diet high in nutrient-dense foods with the odd treat thrown in, sets you up for success.

What can work well is a meal plan that plays to your unique life — your activity levels, your sleep patterns, even your mental space. 

It’s about finding what works for you, personally. 

And science backs this up, showing that tailored dietary advice sticks better than one-size-fits-all tips.

Mindfulness: More Than a Buzzword

Let’s talk about mindful eating. This is about being present, about really experiencing your food. 

Savouring food means you are much more likely to enjoy what you are eating.  No phones, no distractions. Just you and your delicious food.  You might find you enjoy it more and eat just what you need. 

In one of my previous posts I went into more detail around mindfulness that you might find helpful.

Portion Control: Your Secret Weapon

Loving your food doesn’t mean you can’t love your health at the same time.  You can still have your favourite treats. I aim to follow an 80/20 rule.

Portion control doesn’t mean giving up what you really like eating.  There are simple hacks that can help you with portion control.

For example, I use a plate that is a size smaller than a dinner plate. 

There is research from the journal Nutrients that backs this approach up.

It’s not about measuring each and every bite. It’s about being intentional, about choosing to say ‘that’s enough for me.’

A global study found personalised dietary advice helped adults make bigger, more lasting improvements in their diets, eating habits, and overall health compared to general nutritional guidelines.

And Seek Support 

Remember, you’re not walking this path to good health alone. Your friends and family can be part of your support team. 

I like to exchange recipes, share meals, and support people in my circle to choose health first. 

And for those days when you need a little extra push, pop back here.  There’s plenty more where this came from.

So, what’s your first action towards a healthy diet? Let’s take this on, together.

 

Sophie x

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