New food pyramid reflects a change in eating habits

The new pyramid provides clearer advice on the five core food groups we should aim to eat every day for a healthy and balanced diet.

According to Nutrition Australia Vic Division, Executive Officer Lucinda Hancock said health professionals are concerned about the overwhelming amount of conflicting and confusing information about food and nutrition.

“The new pyramid cuts through the misleading information and fad diets that are getting so much attention, and provides Australians with a credible, flexible and realistic guide to eating well,” said Ms Hancock.

Related: Power foods to boost your immunity

The latest health survey data shows that the average Australian is getting more than a third of their daily energy intake from junk foods, while less than seven per cent of people eat enough vegetables and only half of us eat enough fruit.

“We want to get the message across that for most people the simplest way to eat healthier is to cut down on junk food and sugary drinks and to eat mostly from the core food groups – especially to eat more fruit and vegetables,” said Ms Hancock.

“You don’t need to follow a restrictive diet or cut out entire food groups to eat healthier, because this can also lead to other issues such as yoyo dieting or nutrient deficiencies, ” she added.

Related: Four reasons you're always hungry

The previous pyramid grouped all foods in three layers: The eat most layer containing plant-based foods (fruit, vegetables, grains, nuts and legumes); the eat moderately layer containing dairy foods (and dairy alternatives) and meat (and meat alternatives); and a small top layer with added fats and sugars.

The new pyramid separates each layer into the five specific food groups, to provide clearer information about how much each one contributes to a balanced diet.

Plant-based foods still take up the largest amount of space, with fruit, vegetables and legumes in the bottom layer, followed by grain foods, then moderate amounts of dairy and protein foods (lean meat, poultry, fish, eggs, nuts, seeds and legumes) and finally small amounts of healthy fats.

Related: Can sugar kill your libido?

The new pyramid also encourages drinking more water, limiting salt and added sugar, and to enjoy herbs and spices to flavour foods without using salt.

Australia’s changing dietary patterns are reflected in the new pyramid, with a wider range of foods included within each group. The grains food group now includes quinoa and soba noodles and the dairy section includes soy milk to represent calcium-fortified dairy alternatives.

As well as being a reflection of changing dietary patterns, including a wider range of foods is an important way to encourage greater variety in the diet.”