Eating to support weight loss

Choosing foods from the five food groups in the proportions recommended by the Australian Dietary Guidelines will help Australians get the right amount of nutrients without consuming too many kilojoules.

Most Australians can take immediate steps towards a healthier eating plan, for example:

  • Include milk, yoghurt and cheese every day. These dairy foods are part of a balanced diet and can protect against heart disease and stroke, reduce the risk of high blood pressure and some cancers, and may reduce the risk of type 2 diabetes.

  • Eat more fruit and vegetables. These foods have few kilojoules and can contribute to feeling fuller for longer. Five serves of vegetables and two serves of fruit a day are recommended.

  • Limit intake of processed foods high in energy, saturated fat, added sugars, added salt or alcohol such as fried potatoes, cakes and muffins, chocolate, crisps, alcoholic drinks, soft drinks and energy drinks and meat pies.

  • Reduce portion size of meals.

  • Rethink sugary drinks, which are often high in kilojoules and low in nutrients. Too many sugary drinks can lead to unwanted weight gain and tooth decay. The Australian Dietary Guidelines recommend tap water or milk as preferred drinks.

  • Limit alcohol intake. Alcoholic drinks are a significant source of kilojoules and do not contribute towards healthy nutrient targets. Those who choose to drink alcohol should keep to no more than two standard drinks on any day to reduce the risk of long-term harm from alcohol.  

For a personalised weight management plan, consult an Accredited Practising Dietitian.