Experts are saying the decades-old Australian model for healthy eating is past its used-by date – and could even be damaging your health.
The food pyramid was first developed in Sweden in the 1970s as a way to advise people of the types of foods they should be eating more and less of. It came to Australia in 1980 and was updated to an easier-to-follow plate model in 2021.
The Australian guide to healthy eating advises people to consume an equal amount of vegetables and carbohydrates, followed by lean proteins, dairy and fruit.
The dietary guidelines aim to prevent cancer, diabetes and heart disease – but still rely on research that is more than 10 years old.
With 90 per cent of Australians not eating enough fruits and vegetables – which the rising cost of groceries is doing nothing to help – the nation’s diet is back in the spotlight… but is the food pyramid actually helping us lead healthier lives?
Professor Rebecca Golley, an internationally recognised research leader in public health nutrition, insists the Australian model is one of the most advanced in the world for separating out discretionary foods such as alcohol and junk food.
The recommended eating plan is also quite economical, Prof Golley argues, noting that it is cheaper to follow the guidelines than to follow an alternative diet.
But it also has some glaring limitations and is under review by the National Health and Research Council, which is addressing consumption of ultra-processed foods.
Two examples of Australia’s food pyramid – the left is from 1982, the right is from 2004 – advise people of the types of foods they should be eating more and less of. But it it flawed?
The plate model is the current Australian Guide to Healthy Eating, having evolved from the food pyramid. It has drawn criticism for its strong emphasis on carbohydrates and even recommends refined foods such as crumpets or cereal
FEMAIL spoke to two experts on nutrition, Lee Holmes and Susie Burrell, about the ways the current dietary guidelines could actually be making you sick – and fat.
Their advice comes at a crucial time for public health, with poor nutrition causing a resurgence in the UK of diseases such as scurvy and rickets. Furthermore, the World Health Organization attributed 2.7 million deaths globally each year to an insufficient fruit and vegetable intake.
1. The one-size-fits-all model does not work
Lee Holmes, a qualified clinical nutritionist from Sydney, told FEMAIL the plate model – the successor of the food pyramid – is only useful as a very general guideline for what to eat.
‘It may not be the ideal approach for all Australians… we need to consider individual needs and food intolerances,’ she said.
Nutritionist Lee Holmes thinks the current dietary guidelines aren’t useful for many Australians who suffer from food allergies and can sometimes not consume a whole category such as dairy
Susie Burrell, also a leading nutritionist, thinks the current model allows for a lot of processed foods and doesn’t make the important distinction between refined and unrefined foods
People who are lactose intolerant, coeliac or have certain allergies are unable to eat entire sections of the so called ‘healthy’ plate.
‘The emphasis on dairy might not be suitable for those who are lactose intolerant, a common condition in Australia, which the pyramid fails to consider,’ Ms Holmes added.
‘While there are some universal principles of healthy eating, individuals do have unique dietary requirements. A one-size-fits-all approach is often not optimal.’
Susie Burrell, one of Australia’s top dieticians, also told FEMAIL the plate model is only useful when it comes to understanding the ‘relative proportions’ of foods.
But true health requires that we choose the right kinds of foods within each category – with an emphasis on unrefined, natural whole foods.
Ninety per cent of Australian adults are still not eating the recommended minimum amounts of fruits and vegetables
2. There is too much focus on carbohydrates
The dietary guidelines recommend adults eat four to six servings of grains each day – but some of the grains depicted are crumpets, bread, canned corn and cereal.
One cup of bread or one cup of rice is equal to one serving size – this would mean that eating four to six slices of bread a day is considered healthy in Australia.
‘I would recommend limiting the consumption of crumpets, white rice and canned corn due to their potential impacts on gut health and overall health,’ Ms Holmes said.
Some Aussies following alternative diets for health – such as those practising a paleo or carnivore diet – also limit carbohydrates as a way of reducing inflammation.
Australians struggling to afford fresh food during the cost-of-living crisis are encouraged to try frozen fruits and vegetables, and to cook more at home. Professor Rebecca Golley, a research leader in public health nutrition, says the Australian eating plan is quite economical, noting that it is cheaper to follow the guidelines than to follow an alternative diet
3. It doesn’t emphasise the importance of diverse plant-based foods
Ms Holmes believes one of the biggest flaws of the current approach is that while it encourages eating ample amounts of fruits and vegetables, it fails to emphasise just how important it is to consume a variety of different plants.
She recommends that her clients eat a wide spectrum of plant-based fibre in order to achieve better gut health and to truly thrive. Eating a plentiful variety of veggies is better, she argues, than just eating lots of the same vegetables.
‘The “supercharged food” principles I adhere to include eating a colourful and diverse range of plant-based foods for gut microbiome health and choosing whole, unprocessed foods when possible and available.’
A variety of plant foods is common in the diets of people who live in the famed blue zones which refers to regions in the world where people live exceptionally long and healthy lives.
Notable blue zones where residents are known to live well into their 80s and beyond include Okinawa Prefecture in Japan, Sardinia in Italy, and the Greek island of Icaria.
4. It doesn’t distinguish between whole and refined foods
Ms Holmes said the official recommended Australian diet should take into account whether foods are refined or unrefined because high amounts of processed food can be hazardous to health.
‘This is confusing and may lead some individuals to consume more processed grains, which can contribute to health issues like obesity and type 2 diabetes,’ she said.
‘The refining process strips away much of the fibre, vitamins, and minerals, leaving behind a product that is high in carbohydrates and low in nutrients.’
5. It doesn’t distinguish between healthy and unhealthy fats
Ms Holmes also said the guidelines fail to distinguish between good fats, such as avocados and nuts, and unhealthy trans fats found in ultra-processed foods.
‘This lack of nuance can mislead individuals into either avoiding fats altogether or consuming unhealthy fats, such as vegetable or canola oil (as shown in the plate), both of which can have adverse health effects due to their inflammatory nature.’
Susie added that rather than just leaving fats as discretionary foods outside of the plate, the guide should indicate daily amounts and portions – as fats are essential.
6. It doesn’t give enough priority to protein
Ms Burrell said that in light of recent research into the role of dietary protein, the government should consider giving protein-rich foods a bigger slice of the plate.
The traditional food pyramid and its modern equivalent recommend that red meat, chicken, eggs and fish should be eaten only in moderation.
But many prominent dietitians disagree with this, pointing to the multitude of benefits that make protein essential for overall health.
These include supporting muscle growth – essential for older people who need to preserve muscle mass – boosting metabolism and repairing body tissue.
7. It doesn’t talk about limiting sugar and salt
Both Australian nutritionists said the current model glosses over the issue of salt and sugar intake – which is an important factor when it comes to health and weight.
‘Sugars and salt are prevalent in many processed foods and can contribute to chronic diseases like hypertension and diabetes,’ Ms Holmes said.
So, what is the best way to ensure our diet is really keeping us healthy? Lee Holmes thinks it’s important to find the sweet spot between what’s good for us and what we enjoy.
‘The key is to find an approach that is both nutritionally sound and enjoyable to maintain long-term.’
One of the biggest barriers to a better diet can often be the cost of fresh food.
Australia’s grocery prices have risen more than 17 per cent since 2020, but people struggling to afford quality food shouldn’t give up on healthy eating.
Professor Golley insists that consuming a healthy diet full of vegetables and fruit isn’t necessarily more expensive – and can even be cheaper.
‘The perception is that a diet based on plenty of fruits, vegetables, wholefoods is more expensive – but it is actually cheaper to eat in line with guidelines.’
It all comes down to knowing how to cook and how to save money while shopping – don’t just opt for convenience foods such as junk, pre-made meals or takeaway.
Lee Holmes said there are lots of ways to enjoy an abundant, healthy diet – even on a budget.
‘Focus on affordable, nutrient-dense options like frozen produce, legumes, root vegetables, eggs, and whole grains. Planning meals and buying in bulk can also help.’
The nutritionist said that knowing what is in season and making the most of it is another way to boost both your budget and your health.
‘To tighten the purse strings, I also recommend limiting eating out and preparing more meals at home if possible.’
