Let’s be honest – when most of us hear “dietary guidelines,” our eyes glaze over faster than a soggy doughnut. But these official documents quietly shape a lot more than you might think – from school lunches and hospital meals to what goes into our cereal boxes and how foods are marketed to the public.

And right now? The Australian Dietary Guidelines (ADGs) are more than overdue for a refresh. The last revision was in 2013 – the same year kale went viral and the word “selfie” was crowned word of the year. In nutrition science terms, that’s ancient history.

So, what needs to change? Here’s what I’m hoping to see next time around.

1. Give Healthy Fats Their Moment

Our current guidelines still carry the baggage of the low-fat era – and it’s time for an update. Today’s science tells a very different story: it’s not about cutting fat, but about choosing the right fats.

For dairy, that means shifting the focus away from fat content and toward overall quality. Think fewer added sugars, minimal processing, and no unnecessary additives – rather than automatically defaulting to low-fat options.

And we need to talk about extra virgin olive oil (EVOO). Grouping it with generic “fats and oils,” to be “used sparingly,” does a disservice to one of the most nutrient-dense, evidence-backed foods on the planet.

EVOO isn’t just a cooking oil. It’s:

• Minimally processed
• Rich in heart-healthy monounsaturated fats
• Packed with over 30 different phenolic compounds (powerful antioxidants)¹
• Linked to better heart,^2,3 brain,^4,5 and metabolic health in countless studies^6,7

It’s not only a staple in the Mediterranean diet, consistently associated with longevity and disease prevention,^8-12 but a hero ingredient in any modern, health-focused kitchen. The evidence supports around 2–3 tablespoons a day – hardly something to be shy about.

It’s time the new guidelines acknowledge the type and quality of fats, not just lump them into a generic category, with the goodies actually on the plate, not as an aside.

2. Put Sustainability on the Plate

Nutrition isn’t just about nourishing people – it’s about nourishing the planet too. Yet the current ADGs barely whisper about sustainability.

In a world grappling with climate change, biodiversity loss, and resource depletion, we urgently need guidelines that help Australians make planet-friendly food choices. But the trouble is that myths and misinformation about what this means abound.

Sustainable eating does not mean demonising meat or glorifying kale smoothies. The truth is far more practical – and achievable.

The two biggest actions most Australians can take to reduce their environmental impact are:^13,14

1. Waste less food
2. Eat closer to the guidelines (i.e. fewer “discretionary” or junk foods)

The good news for EVOO lovers is that this is one of the most sustainable cooking oils, in large part due to the fact that olive trees are in the ground for many years, capturing carbon, reducing soil erosion, and supporting long-term soil health.

And let’s not forget: EVOO doesn’t just enhance flavour – it helps reduce waste by:

• Making leftovers more delicious
• Boosting nutrient absorption from veggies^15-18
• Extending the life of herbs and sauces when used creatively (like freezing with herbs)

3. Celebrate Joyful Eating and Food Culture

Food is not just fuel. It’s connection, tradition, flavour, and memory.

Yet our current dietary advice often feels sterile – as if food is just a math equation: protein + carbs + fat = health.

We need to shift the conversation to include:

• The joy of cooking and sharing meals
• Respect for traditional eating patterns (like the Mediterranean diet)
• Culinary literacy – knowing how to make simple, nourishing meals from scratch

Consider the Blue Zones, regions where people live the longest, healthiest lives.^19,20 They don’t count macros. They enjoy real food, cooked at home, eaten with others.

4. Make Healthy Eating Clearer, More Fun – and More Culturally Relevant

Let’s give the Australian Dietary Guidelines a bit more personality.

To be fair, the current guidelines aren’t rigid rules – they are designed to be flexible and evidence-based. But here’s the problem: most people don’t read them. Instead, they follow what’s trending online, what their friend is doing, or whatever the latest influencer claims to eat.

That’s how we end up with confusion, food fear, and a lot of misinformation.

What we need is a fresh approach that:

• Embraces Australia’s rich cultural diversity – so everyone sees themselves reflected in the way we talk about healthy eating
• Teaches nutrition in a way that’s relevant and engaging – not dry documents, tables of numbers and hard to interpret pages of info that don’t help you decide what to have for dinner
• Makes cooking and eating well feel doable and enjoyable – not another chore or diet to follow

And most importantly, we need people to understand that these are guidelines, not rules – and there’s more than one way to eat well. Whether you’re cooking with EVOO in a Mediterranean-style kitchen or steaming dumplings at home with your family, healthy eating should fit your life, not the other way around.

It’s time to move beyond bland messaging and bring the guidelines to life – with flavour, flexibility, and fun.

Final Drizzle of Truth

The Australian Dietary Guidelines shape how we eat, shop, teach, and think about food. If we want to improve the health of the nation – and the planet – it’s time they got a 2020s upgrade.

That means:

• Recognising healthy fats like EVOO for the nutrition superstars they are
• Weaving sustainability and waste reduction into the conversation
• Honouring the joy and culture of eating, not just the nutrients
• Helping Australians make better, more informed choices without fear or confusion

Because nutrition isn’t just about surviving. It’s about thriving, and it should be joyful. And honestly? That usually starts with something sizzling gently in a pan of EVOO.

Published 12/08/2025

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