4 dietary habits that fuel Australia’s healthiest and oldest people

ARTICLE

1 April 2025

3 min read

4 dietary habits from the healthiest, oldest Aussies.

Heard of the AIA Vitality Zones? They’re 45 of the healthiest communities in Australia where residents live, on average, up to 8 years longer than the rest of the country.

So, it should come as no surprise that these thriving Aussies have their diet down pat. Here’s four ways you can follow their lead for a longer, healthier life.

Lesson 1: Cooking is power

I may be biased, but I truly believe home cooked is best. It’s cheaper, tastier and a great way to deepen our nutritional understanding. Being able to see and control the foods we eat means we can actively contribute to our health long term.

While 85% of AIA Vitality Zone residents feel more confident cooking at home than the national average (77%), it's completely ok to feel a bit daunted by the prospect of cooking for longevity. The good news is, preparing a healthy meal can be quicker and easier than you’d think! Start small by trying a new recipe (it can even be a video from your social feed) with a few ingredients once a week, building your wheelhouse as your confidence grows.

Lesson 2: Small swaps add up

Want to squeeze more nutrients into your diet? Research shows that eating more fresh produce, cutting back on refined grains and cooking at home can drastically improve your health outcomes—the key is to go slow. Start by making a few healthy swaps, like switching your white loaf for wholemeal. Not only is this approach manageable, but you’re also more likely to stick to it long term.

Lesson 3: Put your knowledge into action

95% of AIA Vitality Zone residents say they have good understanding of what’s healthy, as do 93% of Aussies nationally. But to really get the most out of what we eat, we need to pay attention to how we eat. That means:

Building a balanced meal: With protein, healthy fats, fibre-rich carbohydrates, and micronutrients. Ensuring half your plate consists of vegetables is a simple way to keep every meal balanced.
Watching your portion size: Managing your portion sizes can help reduce your risk of overeating, obesity, and weight-related conditions like diabetes.
Listening to your body: Recognising your body’s hunger and fullness cues can help reduce over or under-eating, contributing to a healthier weight and energy levels.

Lesson 4: Eating well on a budget

With some careful planning, making healthy, nutritious meals can save you time and money:

Stock up on canned, frozen and dry goods. Canned beans, frozen fruit and veg, and pantry staples like oats and rice are affordable, nutrient-dense and super versatile.
Shop seasonally. In-season fruit and veg is far cheaper and tastier.
Batch cook: Cooking in bulk and storing your food in the fridge/freezer means you can reach for a range of healthy meals whenever you need them.
Plan your meals. Shopping based on need will help keep your budget on track and food waste low.
Use leftovers: Transform leftovers into new meals. Roast chicken can become a stir-fry, or sandwich filling, while leftover veggies turn into a frittata.
Mix up your protein: Opting for plant-based and pescatarian protein sources like legumes, tofu and canned tuna can still provide the essential nutrients you need without the hefty price tag of meat.

Our diets won’t ever be perfect, nor should they be extreme or restrictive. But making a conscious effort to eat well goes a long way towards living a long and healthy life.

Marika Day

Marika Day is an Accredited Practising Dietitian and Nutritionist with over 10 years' experience in a variety of clinical and non-clinical areas. Her expertise and interests include gastrointestinal nutrition, which is influenced by her personal experience with coeliac disease. Additionally, she focuses on women’s health and the complexities of disordered and emotional eating. In addition to her clinical expertise, Marika regularly works in recipe development, helping people make nutritious choices every day. Her approach to nutrition is balanced, practical and empathetic and aims to help people enjoy food and live a healthy balanced life.

Disclaimer:
Copyright © 2025 AIA Australia Limited (ABN 79 004 837 861 AFSL 230043). This is general information only, without taking into account factors like the objectives, financial situation, needs or personal circumstances of any individual and is not intended to be financial, legal, tax, medical, nutritional, health, fitness or other advice. The source information of the articles is current as of the date of publication and may be subject to change. While the information contained herein is believed to be accurate, AIA Australia expressly disclaims any and all liability for representations or warranties, expressed or implied, contained in, or for omissions from, the information.

Share

This inspirational content is brought to you by AIA Vitality

AIA Vitality is a science-backed program that helps you learn more about your health,
offers ways to improve it and motivates you with rewards along the way.

Stay in touch

Thank you!

Sign up to receive a monthly email featuring articles on health and wellbeing to help you live a healthier, longer, better life.

You have registered for the Content Hub newsletter with all our latest articles on health and wellness information for a healthier, happier and longer life.

First name *

This field is required.

Last name *