A Smarter Way to Eat Well

Improving your diet does not always require a complete overhaul. Often, two simple changes can create meaningful benefits for your long-term health: cutting back on discretionary foods and eating more vegetables every day. These changes support healthier weight management, improve metabolic function and contribute to better energy, digestion and disease prevention.

What Counts as a Serve of Vegetables?

Australian dietary guidelines recommend that adults consume five serves of vegetables each day. A standard serve is:
• 1 cup of raw salad vegetables
• 1/2 cup of cooked vegetables
• 1/2 cup of cooked legumes such as lentils, chickpeas or beans

Vegetables contain fibre, antioxidants and essential vitamins that support cardiovascular health, gut health and healthy ageing. Increasing your vegetable intake is one of the most effective ways to improve overall wellbeing.

How Often Should You Eat Discretionary Foods?

Discretionary foods include items such as cakes, pastries, chips, chocolate, soft drinks, fast food and other highly processed options. These foods are energy dense, nutrient poor and contribute to weight gain, inflammation, poor metabolic health and chronic disease risk when eaten too often.

This does not mean you need to cut them out entirely. Enjoying your favourites occasionally and in small portions helps you stay on track without feeling restricted. As one national survey encourages, “halve the amount of discretionary food you eat and double your vegetable intake.”

Why These Changes Work

Shifting the balance of your diet gives your body the nutrients it needs to function well. Reducing discretionary foods lowers excess kilojoules, added sugars and unhealthy fats. Increasing vegetables boosts fibre intake, supports healthy gut bacteria, stabilises blood sugar and helps you feel fuller for longer.

Together, these changes can improve:
• Blood pressure
• Cholesterol levels
• Blood sugar control
• Digestive health
• Weight management
• Energy levels
• Long-term disease risk

How Life First Can Help You Make Sustainable Dietary Changes

Understanding what to do is one thing, but knowing how to apply it to your own lifestyle is where specialist support makes the biggest difference.

As part of your Life First health assessment, you receive:
• A complete, medically led analysis of your health status
• Personalised nutrition and lifestyle guidance
• Access to a health coaching program tailored to your goals
• Clear, practical steps that support long-term change

Our health coaches work with you to build healthier habits that align with your lifestyle, preferences and health needs.

If you are ready to take meaningful action towards improving your diet and overall health, book your Life First assessment today.

Reference:
https://www.totalwellbeingdiet.com/diet-score/diet-score-results/