Eat a wide variety of nutritious foods from these five food groups every day
Drink water.
The AusTrAliAn Guide To heAlThy eATinG
use small amounts only sometimes and in small amounts
The Australian Guide To Healthy Eating // 02
* Includesanallowanceforunsaturatedspreadsoroils,nutsorseeds(4serves[28-40g]perdayformenlessthan70yearsofage;
2serves[14-20g]perdayforwomenandoldermen).
The Australian Guide To Healthy Eating
Daily Diets
Theserecommendeddietarypatternsbasedonthefivefoodgroupsprovidethenutrientsandenergyneededbyallmenandwomenofaverageheightwhohavesedentarytomoderateactivitylevels.
Additionalportionsofthefivefoodgroupsordiscretionarychoicesareneededonlybypeoplewhoaretallerormoreactivetomeetadditionalenergyrequirements.
Thesedietarypatternsarebasedontheconsumptionofplantandanimalfoods(anomnivorediet).Otherdietarypatterns,includingvegetarianandvegandietscanalsomeetnutrientandenergyrequirementsformostgroupsofthepopulation.
Table 1: Recommended dietary patterns for men and women
Recommended average daily number of serves from each of the five food groups*
Additional serves for taller or more active men and women
Age
Vege
tabl
esa
ndle
gum
es/b
eans
Frui
t
Gra
in(c
erea
l)fo
ods,
mos
tlyw
hole
grai
n,s
uch
asb
read
s,c
erea
ls,
rice,
pas
ta,n
oodl
es,p
olen
ta,
cous
cous
,oat
s,q
uino
aan
dba
rley
Lean
mea
tand
pou
ltry,
fish
,egg
s,nu
tsa
nds
eeds
,and
legu
mes
/bea
ns
Milk
,yog
hurt,
che
ese
and/
oral
tern
ativ
es(m
ostly
redu
ced
fat)
App
rox.
num
ber
ofa
dditi
onal
se
rves
from
the
five
food
gro
ups
or
dis
cret
iona
ryc
hoic
esMen 19–50 6 2 6 3 2½ 0–3
51–70 5½ 2 6 2½ 2½ 0–2½
70+ 5 2 4½ 2½ 3½ 0–2½
Women 19–50 5 2 6 2½ 2½ 0–2½
51–70 5 2 4 2 4 0–2½
70+ 5 2 3 2 4 0–2
Pregnant (19–50) 5 2 8½ 3½ 2½ 0–2½
Lactating (19–50) 7½ 2 9 2½ 2½ 0–2½
03The Australian Guide To Healthy Eating //
The Australian Guide To Healthy Eating
serve size equivalents for each food group
* Noaddedsugar
^Onlytobeusedoccasionallyasasubstituteforotherfoodsinthegroup
Table 1: Standard serve size equivalents for each food group
Food group Serve sizes
Vegetables and legumes/ beans
75g(1/2cup)cookedgreenorBrassicaorcruciferousvegetables
75g(1/2cup)cookedorangevegetables
75g(1/2cup)cookeddriedorcannedbeans,chickpeasorlentils,noaddedsalt
75g(1cup)rawgreenleafyvegetables
75gstarchyvegetables(e.g.1smallor1/2mediumpotato,orequivalentofsweetpotato,taro,sweetcornorcassava)
75gothervegetablese.g.1small–mediumtomato
Fruit 150g(1piece)ofmedium-sizedfruite.g.apple,banana,orange,pear
150g(2pieces)ofsmallfruite.g.apricots,kiwifruit,plums
150g(1cup)diced,cookedorcannedfruit*
125mL(1/2cup)100%fruitjuice^
30gdriedfruit*,^e.g.4driedapricothalves,1½tablespoonsofsultanas
Grain (cereal) foods, mostly wholegrain, such as breads, cereals, rice, pasta, noodles, polenta, couscous, oats, quinoa and barley
1sliceofbreador1/2amediumrollorflatbread(about40g)
1/2cupcookedrice,pasta,noodles
1/2cupcookedporridgeorpolenta2/3cupbreakfastcerealflakes(30g)or1/4cupmuesli(30g)
3crispbreads
1crumpet(60g)or1smallEnglishmuffinorscone(35g)
1/2cupcookedbarley,buckwheat,semolina,cornmeal,quinoa
1/4cupflour
serve size equivalents for each food group
The Australian Guide To Healthy Eating
Table 1: Standard serve size equivalents for each food group
Food group Serve sizes
Lean meat and poultry, fish, eggs, nuts and seeds, and legumes/ beans
65gcookedleanredmeats(e.g.beef,lamb,pork,venisonorkangaroo)or1/2cupofleanmince,2smallchops,2slicesofroastmeat(about90–100grawweight)
80gcookedpoultry(about100grawweight)e.g.chicken,turkey
100gcookedfishfillet(about115grawweight)or1smallcanoffish,noaddedsalt,notinbrine
2largeeggs(120g)
1cup(170g)cookeddriedbeans,lentils,chickpeas,splitpeas,orcannedbeans
170gtofu
30gnutsorseedsornut/seedpaste,noaddedsalt^
Milk, yoghurt, cheese and/or alternatives
250mL(1cup)milk–fresh,UHTlonglifeorreconstituteddried
125mL(1/2cup)evaporatedunsweetenedmilk
200g(3/4cupor1smallcarton)yoghurt
40g(2slices,or4x3x2cmpiece)hardcheese(e.g.cheddar)
120gricottacheese
04The Australian Guide To Healthy Eating //
The Australian Guide To Healthy Eating // 05
* Includesanallowanceforunsaturatedspreadsoroils,nutsorseeds(½serve[4-5g]perdayforchildren2-3yearsofage,1serve[7-10g]perdayforchildren
3-12yearsofage;1½serves[11-15g]perdayforchildren12-13years,and2serves[14-20g]perdayforadolescents14-18yearsofageandforpregnantand
lactatinggirls).
The Australian Guide To Healthy Eating
Recommended dietary patterns for children and adolescents
Table 2: Recommended dietary patterns for children and adolescents
Recommended average daily number of serves from each of the five food groups*
Additional serves for more active, taller or older children and adolescents
Age
Vege
tabl
esa
ndle
gum
es/b
eans
Frui
t
Gra
in(c
erea
l)fo
ods,
mos
tlyw
hole
grai
n,s
uch
asb
read
s,c
erea
ls,
rice,
pas
ta,n
oodl
es,p
olen
ta,
cous
cous
,oat
s,q
uino
aan
dba
rley
Lean
mea
tand
pou
ltry,
fish
,egg
s,nu
tsa
nds
eeds
,and
legu
mes
/bea
ns
Milk
,yog
hurt,
che
ese
and/
oral
tern
ativ
es(m
ostly
redu
ced
fat)
App
rox.
num
ber
ofa
dditi
onal
se
rves
from
the
five
food
gro
ups
or
dis
cret
iona
ryc
hoic
esBoys 2-3 2½ 1 4 1 1½ 0-1
4-8 4½ 1½ 4 1½ 2 0-2½
9-11 5 2 5 2½ 2½ 0-3
12-13 5½ 2 6 2½ 3½ 0-3
14-18 5½ 2 7 2½ 3½ 0-5
Girls 2-3 2½ 1 4 1 1½ 0-1
4-8 4½ 1½ 4 1½ 1½ 0-1
9-11 5 2 4 2½ 3 0-3
12-13 5 2 5 2½ 3½ 0-2½
14-18 5 2 7 2½ 3½ 0-2½
Pregnant 5 2 8 3½ 3½ 0-3
Lactating 5½ 2 9 2½ 4 0-3
Thesedietarypatternsprovidethenutrientsandenergyneededforallchildrenandadolescentsofaverageheightwithsedentarytomoderateactivitylevels.
Additionalportionsofthefivefoodgroupsordiscretionarychoicesareneededonlybythosewhoaretaller,moreactive,orinthehigherendofaparticularageband,tomeetadditionalenergyrequirements.
The Australian Guide To Healthy Eating // 06
The Australian Guide To Healthy Eating
Recommended dietary patterns for TODDLERS 13-23 MONTHS
DataavailableforusualintakesintoddlersofthisageinAustraliaisverylimited,sotherecommendationsneedtobeinterpretedwithcareasageneralguide.Thesedietswillprovidetheaverageneedsforboysandgirlsofthisage,subjecttovariationsinneedsduetovaryingactivitylevels.Appropriateweightgainanddevelopmentwillalsoindicatewhetherfoodintakeisappropriate.
Servesizesarethesameasforolderchildrenandadults,butastheamountsconsumedatanyonetimemaybemuchsmallertheirfrequencycanbeincreasedaccordingly.Anallowanceforunsaturatedspreadsoroilsornut/seedpasteof1serve(7–10g)perdayisincluded,howeverwholenutsandseedsarenotrecommendedforchildrenofthisagebecausetheymaycausechoking.
Table 4: Recommended food patterns for toddlers 13–23 months
Food Serve size Serves a day
Vegetables and legumes/beans 75g 2-3
Fruit 150g ½
Grain (cereal) foods 40gbreadequivalent 4
Lean meat, poultry, fish, eggs 65g 1
Milk, yoghurt, cheese and/or alternatives
250gmilkequivalent 1-1½
The Australian Guide To Healthy Eating // 07
The Australian Guide To Healthy Eating
Recommended dietary patterns for INFANTS AGED 7-12 MONTHS
Table 3: A guide to food patterns that will provide nutrient needs for infants aged 7–12 months
Food Serve size Serves a day Serves a week
Vegetables and legumes/beans
20g 1½–2 10-14
Fruit 20g ½ 3-4
Grain (cereal) foods 40gbreadequivalent 1½ 10
Infant cereal (dried) 20g 1 7
Lean meat, poultry, fish, eggs 30g 1 7
Breast milk or formula 600mL 1 7
Yoghurt/cheese or alternatives 20mLyoghurtor10gcheese ½ 3-4
Itisrecommendedthatinfantsshouldbeexclusivelybreastfeduptoaround6monthsofage.Ifthisisnotpossible,infantformulashouldbeused.
Forallinfants,recommendednutrientintakesarebasedonthenutrientprofileofbreastmilkforinfantsupto6monthsandonestimatesofthenutrientsprovidedbybreastmilkorformulaandcomplementaryfoodsforolderinfants.
Recommendeddietarypatternsforinfantsandtoddlersarejustaguide,asindividualneedsmayvary.Appropriateweightgainanddevelopmentwillhelptoassesswhetherdietaryintakeisadequateorexcessive.Someservesizeshavebeenadjustedtoaccountforthesmallamountsthatmaybeconsumedbyinfantsatanyonetime,whilecommonfoodsforthisagegroupsuchasinfantcerealhavebeenincluded.Anallowanceforunsaturatedspreadsoroils,ornut/seedpasteof½serve(4–5g)perdayisincluded,howeverwholenutsandseedsarenotrecommendedatthisagebecausetheymaycausechoking.
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