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Eat well

What do the experts say?

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Circular diagram broken into sections showing healthy food group and sometimes foods. The Australian Government Australian Dietary Guidelines website provide full details.The Infant Feeding Guidelines and the Australian Dietary Guidelines provide up-to-date advice about the amount and kinds of food we need to eat for health and wellbeing. They are based on the latest scientific evidence. The Australian Guide to Healthy Eating (pictured right), shows the proportion of the five food groups to aim for every day, and also shows which foods to eat only sometimes or in small amounts.

There are many health benefits of eating well, including:

  • Improved health and wellbeing
  • Reduced risk of diet-related conditions, such as high cholesterol, high blood pressure and constipation
  • Reduced risk of chronic diseases such as type 2 diabetes, cardiovascular disease and some types of cancers.

Very few Tasmanians eat in the way shown by the Australian Guide to Health Eating:

  • In Tasmania, only 4 out of 10 adults1 and 7 out of 10 children2 eat the recommended amount of two serves of fruit each day
  • In Tasmania, less than 1 out of 10 adults3 and children4 eat the recommended five serves of vegetables each day
  • Australian adults and children get over one third of their daily energy intake from foods and drinks that should only be eaten sometimes or in small amounts such as deep fried foods, chocolate, biscuits, cakes, pastries and sweet drinks.5

Further, only 4 out of 10 Tasmanian babies are exclusively breastfed at 4 months.6

image source: National Health and Medical Research Council


1Tasmanian Population Health Survey 2016

2 Australian Bureau of Statistics (2015). National Health Survey 2014 - 2015.

3Tasmanian Population Health Survey 2016

4 Australian Bureau of Statistics (2015). National Health Survey 2014 - 2015.

5 Australian Health Survey: Nutrition First Results – Food and Nutrients, 2011-12 – Australia Table 9.1

6 Breastfeeding Rates

How can I eat better?

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Generally, to improve what we eat we need to7:

Eat more:

Eat less:

  • Vegetables and legumes/beans
  • Fruits
  • Wholegrain breads and cereals
  • Reduced fat milk, yoghurt, cheese
  • Fish, seafood, poultry, eggs, legumes/beans (including soy), and nuts and seeds
  • Red meat (young females only)
  • Foods high in saturated fat, added sugar, added salt, such as chocolate, confectionary, crisps, hot chips, ice creams, fried foods and some cakes, biscuits and pastry items
  • Refined cereals, which are foods that have been made with refined grains (for example, white flour, where the bran and germ layers have been removed). They include products made from white flour, such as white breads and pasta.
  • Full fat dairy foods
  • Red meats (adult males only)

Drink more:

Drink less:

  • Water
  • Alcohol
  • Sweet drinks (cordial, soft drinks, energy drinks, juice)

For personalised advice on how to eat well, talk to your GP, an Accredited Practising Dietitian or your local community health service centre.

What’s available to help me eat well?

Below we’ve gathered information from credible organisations to help you, your family and community eat well.


7  https://www.eatforhealth.gov.au/guidelines/about-australian-dietary-guidelines

Australian Dietary Guidelines 1-5

the main recommendations for eating well

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Australian Guide to Healthy Eating

shows the proportion of the five food groups recommended to eat each day

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Eat Well Tasmania

advice on how to increase fruit and vegetable intake, how to eat in season, recipes and healthy eating tips

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Food labels

a guide to reading food labels

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Food Standards Australia and New Zealand

information about food regulations and standards

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Nutrient claims on foods

learn what they mean to help make choices about the food you buy

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For parents and carers

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Breastfeeding information and support

advice from the Australian Breastfeeding Association

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Healthy Kids Toolkit

a collection of key information about eating and physical activity for raising healthy Tasmanian kids

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Start them right

a parent’s guide to eating for under 5s, includes information about breastfeeding and infant formula

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Family Food Patch

a program that trains and supports volunteer peer educators, to promote eating well and being active for families and communities

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Healthy family cooking

tips on how to improve the food you prepare at home

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Limit sometimes food

advice on how to help children enjoy more 'everyday' foods and less 'sometimes' foods

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Lunch box ideas

for care, school or just out and about

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Plant fruit and veg in your lunch box

information and ideas to encourage children to eat more fruit and vegetables

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Tap into water everyday

information and ideas to make water the main drink and to limit sweet drinks

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For adults and older adults

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Appetite for life

Nutrition advice for older adults

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Healthy Living apps

a review of over 300 apps to find out which apps are most helpful

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Eating with friends

a program to bring older adults together for a nutritious meal and to make new friends

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Healthy ageing website

key information about eating well for older people

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For Aboriginal people

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Guide to Healthy Eating poster

shows the proportion of the five food groups recommended to eat each day

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For people from culturally and linguistically diverse communities

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Multicultural nutrition resources

includes information on drinks, infant feeding, lunchboxes and food safety in a variety of languages

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For workplaces

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Healthy catering and food preparation

information and resources for healthy workplace catering

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Healthy food options in vending machines

a guide to making vending machine choices healthier

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Ritualize

a free online health and wellbeing program for Tasmanian workplaces

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Your simple guide to workplace health and wellbeing

to help you develop and implement a program in your workplace

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For early childhood services and schools

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Move Well Eat Well

an award program for early childhood services and primary schools

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Healthy Young People

resources to help Tasmanian secondary schools make healthy choices easy, positive and normal for students

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Menu planning tools

for early childhood services

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Healthy eating questions at school

questions and answers to some of the more complex questions about healthy eating asked at school

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Tasmanian School Canteen Association

resources, support and advice on healthy food in school canteens

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Stephanie Alexander

a kitchen garden program with educational resources and tools

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For health and community workers

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For other health and wellbeing resources, visit the Health and community workers page.

If you’ve got feedback or suggestions about the resources in this section, please contact us or complete the feedback form.