What Do Australians Need to Eat Less Of?

January 9, 2026 •

3 min read

According to a 2022-23 Australian Bureau of Statistics report, Australians consumed fewer vegetables, fruits, and milk products than the previous year, while consumption of certain discretionary foods like potato chips and chocolate increased. This trend highlights a misalignment with public health recommendations, suggesting that many Australians need to reduce their intake of specific food groups for better health outcomes.

Quick Summary

This article outlines the types of foods that Australians should eat less of, as recommended by national dietary guidelines, focusing on discretionary foods high in saturated fat, added salt, and added sugars to reduce the risk of chronic diseases.

Key Points

Reduce Discretionary Foods: Limit intake of junk foods, sugary drinks, cakes, and processed meats, which are high in saturated fat, added sugar, and salt.
Cut Back on Saturated Fat: Decrease consumption of fatty meats, fried takeaway, and some dairy products to lower unhealthy cholesterol and reduce heart disease risk.
Limit Added Sugar: Be mindful of added sugars in soft drinks, confectionery, and processed snacks to prevent weight gain, dental issues, and type 2 diabetes.
Lower Salt Intake: Reduce consumption of high-sodium processed foods to lower blood pressure and protect against heart and kidney disease.
Prioritise Whole Foods: Shift focus to core food groups like vegetables, fruits, whole grains, and lean proteins, which offer more nutrients and fewer health risks.

Australia's Discretionary Food Problem

According to the Australian Dietary Guidelines, Australians consume a significant amount of 'discretionary foods'—items that are not part of the core food groups and are often high in saturated fat, added sugar, and added salt. These include fast foods, cakes, biscuits, sugary drinks, and processed meats. In fact, a recent report noted that Australians derive a substantial portion of their total energy intake from these 'sometimes' foods. Regularly consuming these items can lead to excessive weight gain and increase the risk of serious health conditions such as type 2 diabetes, heart disease, and some cancers.

The Health Impact of Excess Saturated Fat

Saturated fats, primarily found in fatty meats, butter, cream, and fried takeaway foods, raise unhealthy low-density lipoprotein (LDL) cholesterol levels in the blood. High LDL cholesterol is a significant risk factor for cardiovascular diseases, including heart disease and stroke. Replacing saturated fats with healthier, unsaturated alternatives, such as those found in olive oil, avocados, nuts, and seeds, can help improve cholesterol levels and reduce disease risk. The Australian Dietary Guidelines explicitly recommend limiting the intake of foods high in saturated fat.

The Hidden Danger of Added Sugar

Many Australians consume more added sugar than is recommended. Major sources include sugar-sweetened beverages, confectionery, and processed baked goods. Excessive sugar intake provides energy with little nutritional value and is linked to weight gain, tooth decay, and an increased risk of developing type 2 diabetes and liver disease. For example, a 2022 study showed that for every 10% increase in energy intake from ultra-processed foods (which often contain high levels of added sugar), there was a 15% increase in the risk of developing type 2 diabetes. The World Health Organization recommends limiting free sugars to less than 10% of total energy intake, with further health benefits from reducing this to below 5%.

Limiting Excess Salt (Sodium)

Australians, on average, consume nearly double the recommended amount of sodium for good health. A high sodium diet is a major contributor to high blood pressure, which is a leading risk factor for kidney disease, heart disease, and stroke. A large portion of dietary sodium comes from processed and manufactured foods, not from adding salt at the table. Common culprits include bread, processed meats, and takeaway foods. The Australian Dietary Guidelines advise limiting salt intake and checking food labels to choose lower-sodium options. Fortunately, taste buds can adapt to lower salt levels in just a few weeks.

A Comparison of High-Intake Foods


Food Category	Primary Nutritional Concerns	Associated Health Risks
Discretionary/Junk Foods	High in saturated fat, added sugar, added salt, and kilojoules; low in nutrients.	Obesity, heart disease, type 2 diabetes, some cancers.
Sugar-Sweetened Beverages	High in added sugars; provides empty kilojoules.	Tooth decay, weight gain, type 2 diabetes.
Processed Meats	High in saturated fat and salt.	Increased risk of heart disease and certain cancers.
Baked Goods & Confectionery	High in saturated fat and added sugars.	Weight gain, dental caries, poor nutrient intake.

Healthier Strategies for Australians

To address the overconsumption of discretionary and nutrient-poor foods, Australians can adopt several strategies:

Prioritise whole foods: Focus on the core food groups as the foundation of your diet: plenty of vegetables, fruits, whole grains, lean proteins, and dairy (or alternatives).
Read food labels: This allows you to make informed choices by identifying products lower in sodium, saturated fat, and added sugars.
Cook at home more often: Preparing meals from scratch using fresh ingredients gives you full control over the salt, sugar, and fat content. Cooking in bulk can also save time and money.
Choose water: Drink plenty of water throughout the day and limit sugary drinks. This reduces unnecessary kilojoules and keeps you hydrated.
Be a mindful consumer: Plan your meals and shopping list in advance to avoid last-minute, unhealthy decisions and impulse buys of ultra-processed foods.

Conclusion

For optimal health, Australians should aim to significantly reduce their intake of discretionary foods high in saturated fat, added sugar, and salt, which are major contributors to poor health outcomes and chronic diseases. The Australian Dietary Guidelines offer a clear roadmap to a healthier eating pattern by prioritising a wide variety of nutritious, whole foods. Small, consistent changes in dietary habits—such as choosing healthier snacks and cooking at home more frequently—can have a profound impact on long-term health and wellbeing, helping to shift national trends towards a healthier future. For more detailed information on healthy eating, a reliable resource is the government's Eat For Health website. [https://www.eatforhealth.gov.au/]

Frequently Asked Questions

Discretionary foods are items that are not required as part of the core food groups and are typically high in saturated fat, added sugar, and added salt. Examples include fast foods, cakes, biscuits, and sugary drinks.

Excessive saturated fat intake can increase unhealthy LDL cholesterol in the blood, which raises the risk of developing cardiovascular diseases such as heart attack and stroke.

To reduce your sugar intake, limit consumption of soft drinks, confectionery, and processed baked goods. Choose fresh fruits instead of sugary snacks and be mindful of hidden sugars in packaged foods.

The best ways to lower your salt consumption include limiting processed and takeaway foods, reading nutrition labels to choose low-sodium options, and using herbs and spices instead of salt when cooking.

No, not all processed foods are bad. Minimally processed foods like canned legumes or frozen vegetables can be healthy options. The concern is with 'ultra-processed foods' which contain high levels of additives and are low in nutrients.

A diet high in saturated fat, added sugar, and salt and low in nutrients is linked to a range of chronic health problems, including obesity, type 2 diabetes, heart disease, and some cancers.

When eating out, you can make healthier choices by opting for grilled, baked, or stir-fried dishes instead of deep-fried options, including plenty of vegetables, and limiting high-fat or high-salt sauces and toppings.