- For the first time, a limit on the amount of red meat Australians should consume – no more than three lean meals (totalling 350 grams) of unprocessed beef, pork, lamb or veal a week
- Limit intake of processed or deli meats
- No limit on eggs now (source of good quality protein and healthy fats) EXCEPT if you have heart disease or diabetes, in which case it is one egg a day
- Full-fat (but unflavoured) dairy is ok — unless you suffer high cholesterol or heart disease in which case need to moderate (and Butter, cream, ice-cream and dairy-based desserts remain sometimes foods)
- Eat more plant-based foods, including a variety of vegetables, fruits and wholegrains
Therefore the updated recommendations are:
- At least five serves of vegetables every day. A serve is half a cup of cooked vegetables or a cup of salad.
- At least two serves of fruit every day. A serve is one medium piece of fruit (e.g. an apple or banana) or two small pieces (e.g. apricots or kiwi fruits).
- Two serves of milk, yogurt, cheese (or alternatives) every day. A serve is one cup of milk or two slices of cheese.
- Five to six serves of grains — mostly wholegrain. A serve is one slice of wholemeal bread or half a cup of cooked rice.
- Two to three serves of lean meat, fish, eggs, tofu or legumes/beans. A serve is a can of tuna or two eggs.
Ensure half your plate is vegetables and fruit (not potatoes) and take it easy on saturated fat, added salt and sugars (35% of Australian’s energy intake comes from highly processed foods which is low in nutrition).