Serve sizes varies for different types of food. The list below will help you work out correct servings.

Grains

One serve of grains (cereals, breads, etc) =

• 1 cup porridge
• ½ cup muesli
• 1 cup cooked rice, pasta, noodles
• 2 slices of bread
• 1 medium bread roll

Vegetables

One serve of vegetables and legumes = 75g or

• ½ cup cooked vegetables
• 1 cup salad
• 1 potato
• ½ cup cooked legumes (dried peas and beans, lentils, baked beans)

Choose a wide variety of coloured vegetables such as dark green vegies e.g. spinach and broccoli; orange or yellow vegies e.g. pumpkin, carrots, sweet potato; and red vegies e.g. tomatoes, capsicum.

Fruit

One serve of fruit = 150 grams or one cup

• 1 medium piece, e.g. apple, orange, banana, mango, mandarin, pear, etc
• 2 small pieces, e.g. apricots, kiwi, plum, figs, etc
• ½ punnet of strawberries
• Dried fruit - 4 dried apricots, 1 ½ tablespoons sultanas
• ½ cup fruit juice (Note: It's much better to eat the whole fruit and drink water, than drink fruit juice as a substitute. Maximum of 250 mls of fruit juice per day is recommended, as it's high in kilojoules and easy to drink too much).

Choose a variety of fruits in season.

Milk

One serve dairy (milk etc) and alternatives =

• ½ cup evaporated milk
• 250mL (1 cup) custard
• 250mL or 1 cup milk 
• 200g or 1 tub yoghurt 
• 40g (2 slices) cheese

As an alternative, try:

• 1 cup of calcium-fortified soy milk
• ½ cup pink salmon with bones

Low fat varieties are best (low fat milk is not recommended for children under two years of age).

Protein

One serve protein (lean meat, fish, etc) and alternatives =

• 65-100 grams cooked lean meat or poultry (e.g. ½ cup mince, 2 small chops, 2 slices roast meat)
• 80-120g cooked fish fillet

As an alternative, try:

• ½ cup cooked dried beans, lentils, chick peas, split peas or canned beans
• 1/3 cup seeds
• 2 small eggs

Extras

One serve 'extras' (foods high in fat, sugar or salt which can be included occasionally for variety) =

• 1 small piece of bun
• 3-4 small sweet biscuits
• half a small chocolate bar
• 60g jam or 1 tablespoon honey
• 1 tablespoon unsaturated oil, margarine or butter
• 30g potato crisps
• 2 small scoops ice-cream
• 2 glasses cordial
• For adults only: 200ml wine or a stubby of beer counts as an extra serve (children should not drink alcohol)

Serve sizes varies for different types of food. The list below will help you work out correct servings.

Grains

One serve of grains (cereals, breads, etc) =

• 1 cup porridge
• ½ cup muesli
• 1 cup cooked rice, pasta, noodles
• 2 slices of bread
• 1 medium bread roll

Vegetables

One serve of vegetables and legumes = 75g or

• ½ cup cooked vegetables
• 1 cup salad
• 1 potato
• ½ cup cooked legumes (dried peas and beans, lentils, baked beans)

Choose a wide variety of coloured vegetables such as dark green vegies e.g. spinach and broccoli; orange or yellow vegies e.g. pumpkin, carrots, sweet potato; and red vegies e.g. tomatoes, capsicum.

Fruit

One serve of fruit = 150 grams or one cup

• 1 medium piece, e.g. apple, orange, banana, mango, mandarin, pear, etc
• 2 small pieces, e.g. apricots, kiwi, plum, figs, etc
• ½ punnet of strawberries
• Dried fruit - 4 dried apricots, 1 ½ tablespoons sultanas
• ½ cup fruit juice (Note: It's much better to eat the whole fruit and drink water, than drink fruit juice as a substitute. Maximum of 250 mls of fruit juice per day is recommended, as it's high in kilojoules and easy to drink too much).

Choose a variety of fruits in season.

Milk

One serve dairy (milk etc) and alternatives =

• ½ cup evaporated milk
• 250mL (1 cup) custard
• 250mL or 1 cup milk 
• 200g or 1 tub yoghurt 
• 40g (2 slices) cheese

As an alternative, try:

• 1 cup of calcium-fortified soy milk
• ½ cup pink salmon with bones

Low fat varieties are best (low fat milk is not recommended for children under two years of age).

Protein

One serve protein (lean meat, fish, etc) and alternatives =

• 65-100 grams cooked lean meat or poultry (e.g. ½ cup mince, 2 small chops, 2 slices roast meat)
• 80-120g cooked fish fillet

As an alternative, try:

• ½ cup cooked dried beans, lentils, chick peas, split peas or canned beans
• 1/3 cup seeds
• 2 small eggs

Extras

One serve 'extras' (foods high in fat, sugar or salt which can be included occasionally for variety) =

• 1 small piece of bun
• 3-4 small sweet biscuits
• half a small chocolate bar
• 60g jam or 1 tablespoon honey
• 1 tablespoon unsaturated oil, margarine or butter
• 30g potato crisps
• 2 small scoops ice-cream
• 2 glasses cordial
• For adults only: 200ml wine or a stubby of beer counts as an extra serve (children should not drink alcohol)