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What is healthy eating?

The Australian Dietary Guidelines helps people to choose wisely from a wide range of foods and drinks. A selection of servings from each of the five food groups each day will provide the energy, vitamins, minerals and antioxidants your body needs to maintain good health. 


The recommended number of servings for each food group is given in this table.
 

Food group Recommended number of serves per day One serve equals
Grain (cereal) foods 3 to 6*

1 slice (40 grams) of bread

or ½ medium (40 grams) roll or flat bread

or ½ cup (75-120 grams) cooked rice, pasta, noodles, barley, buckwheat, semolina, polenta, bulgar or quinoa)

or ½ cup (120grams) cooked porridge

or 2/3 cup (30 grams) wheat cereal flakes

or 1/4 cup (30 grams) muesli

or 3 (35 grams) crispbreads

or 1 (60 grams) crumpet

or 1 small (35 grams) English muffin or scone

Vegetables and legumes 5 to 6*

1/2 cup cooked green or orange vegetables (for example, broccoli, spinach, carrots, pumpkin)

or ½ cup cooked dried or canned beans, peas or lentils

or 1 cup green leafy or raw salad vegetables

or ½ cup sweet corn

or ½ medium potato or other starchy vegetables (sweet potato, taro or cassava)

or 1 medium tomato

Fruit 2*

1 medium piece of fruit (for example, an apple, banana, orange or pear)

or 2 small apricots, kiwi fruits or plums 

or 1 cup diced or canned  fruit (no added sugar)

or only occasionally: 
125ml (1/2 cup) fruit juice (no added sugar)

or 30 grams dried fruit (for example, 4 dried apricot halves, 1 ½ tablespoons of sultanas) 

Milk, yoghurt, cheese and/or alternatives 2 1/2 to 4*

1 cup (250ml) fresh, UHT long life, reconstituted powdered milk or buttermilk

or ½ cup (120ml) evaporated milk

or 2 slices (40grams) or 4 x 3 x 2cm cube (40g) of hard cheese, such as cheddar

or ½ cup (120 grams) ricotta cheese

or ¾ cup (200 grams) yoghurt

or 1 cup (250ml) soy, rice or other cereal drink with at least 100mg of added calcium per 100ml

Meat, poultry, fish, eggs, tofu, nuts, seeds and legumes 2 to 3*

65 grams cooked lean red meats such as beef, lamb, veal, pork, goat or kangaroo (about 90-100 grams raw)

or 80grams cooked lean poultry such as chicken, turkey (100 grams raw)

or 100 grams cooked fish fillet (about 115 grams raw) or one small can of fish

or 2 large (120 grams) eggs

or 1 cup (150 grams) cooked or canned legumes/beans such as lentils, chick peas or split peas

or 170 grams tofu

or 30 grams nuts, seeds, peanut or almond butter or tahini or other nut or seed paste 

 

*Number of serves is dependent on age, gender, height, weight and physical activity levels, and also whether you are pregnant or breastfeeding.