14/06/2026
Healthy eating doesn't have to be complicated. 🥗🍏🍐🫐
Small, sustainable changes to your diet can have a significant impact on your overall health and wellbeing.
Eating a balanced diet rich in whole foods can help reduce the risk of obesity, type 2 diabetes, heart disease and other chronic conditions.
One of the easiest ways to make healthier choices is by learning how to read food labels.
According to the Heart Foundation, the Nutrition Information Panel and ingredients list can help you compare similar products and choose healthier options.
When comparing foods, look at the "per 100g" column rather than the serving size, as this provides a more accurate comparison between products.
Pay particular attention to:
🌟 Sodium (salt) – choose products with lower sodium levels where possible.
A food is considered low in salt if it contains less than 120mg of sodium per 100g.
🌟 Saturated fat – aim for products lower in saturated fat, as excess intake can contribute to heart disease.
🌟 Ingredients – ingredients are listed in order from highest to lowest quantity. If sugar, salt, or unhealthy fats appear among the first few ingredients, it may be worth considering a healthier alternative.
🌟 Health Star Ratings – while not available on all products, these can be a useful guide when comparing similar packaged foods.
It's also important to be aware of hidden sugars.
Added sugars can appear under many names, including glucose, sucrose, golden syrup, honey, maple syrup and fruit juice concentrates.
While sugar can be enjoyed as part of a balanced diet, consuming too much added sugar may increase the risk of obesity, type 2 diabetes, heart disease, high blood pressure, dental decay and other chronic health conditions.
Many highly processed foods and drinks contain significant amounts of added sugar while offering little nutritional value.
Soft drinks, energy drinks, confectionery, sweet biscuits and some flavoured yoghurts are common sources of hidden sugars.
Choosing more "real food" can make a big difference.
Real foods are generally those that are minimally processed and closer to their natural state, such as vegetables, fruit, legumes, wholegrains, nuts, seeds, lean proteins and dairy foods.
These foods naturally provide fibre, vitamins, minerals and other nutrients that support good health.
A diet based on whole foods can help:
🩵 Maintain a healthy weight
🩵 Improve digestive health
🩵 Support heart health
🩵 Stabilise blood sugar levels
🩵 Reduce the risk of chronic disease
🩵 Improve energy levels and overall wellbeing
Healthy eating starts with small, informed choices. Understanding food labels, recognising hidden sugars, and focusing on whole foods can help you build healthier habits and support better health outcomes over time.
Our GPs have a special interest in preventive healthcare and can work with you to develop practical strategies that support your long-term health goals.
For eligible patients living with chronic health conditions, your GP may also be able to arrange a Chronic Disease Management Plan, which can provide access to Medicare-rebated allied health services, including consultations with an Accredited Practising Dietitian.
Every small step towards healthier eating counts, and you don't have to do it alone.
If you have any health concerns or would like to discuss your nutrition and wellbeing goals, please contact our practice.
Our friendly team is here to help and can assist you in taking the next step towards better health and wellbeing.
Appointments can be made by calling the practice on 07 4957 6999 or by booking online via the HotDoc app.
For more information, please visit the following links:
✅ Heart Foundation Australia. Reading Food Labels. Available at: https://www.heartfoundation.org.au/healthy-living/healthy-eating/reading-food-labels
✅ Heart Foundation Australia. Healthy Eating. Available at: https://www.heartfoundation.org.au/healthy-living/healthy-eating
✅ Healthdirect Australia. Sugar. Available at: https://www.healthdirect.gov.au/sugar
✅ Australian Government Department of Health and Aged Care. About Food and Nutrition. Available at: https://www.health.gov.au/topics/food-and-nutrition/about
