The information below provides a guide to the approximate amounts of foods from the Five Food Groups and any additional amounts of foods required by taller or more active people. The information here focuses mostly on dietary patterns that include plant and animal foods.
Few people eat exactly the same way each day and it is common to have a little more of some foods on some days than others, but the average recommendations are shown as a per day amount to help make it easier for you to put into practice.
These average amounts provide all the nutrients you need for health and wellbeing. But to avoid gaining excess weight, there is no room for those above their healthiest weight or smaller or less active people to have any additional serves.
Food group *
|Vegetables and legume/beans||5|
|Grain (cereal) foods, mostly wholegrain and/or high cereal fibre varieties||8.5|
|Lean meat and poultry, fish, eggs, tofu, nuts and seeds and legumes/beans||3.5|
|Milk, yoghurt, cheese and/or alternatives (mostly reduced fat)||2.5|
|Approx. number of additional serves from the five food groups or fats/oils/spreads or discretionary choices**||0-2.5|
* Includes an allowance for unsaturated spreads or oils, nuts or seeds:
- 1/2 serve [4-5g] per day for children 2-3 years of age;
- 1 serve [7-10g] per day for children 3-12 years of age;
- 2 serves [14-20g] per day for adolescents 14-18 years of age;
- 4 serves [28-40g] per day for men less than 70 years of age;
- 2 serves [14-20g] per day for women and older men.
** Additional serves of the five food groups or fats/oils/spreads or discretionary choices are needed only by people who are taller or more active to meet additional energy requirements.