The table below shows the recommended number of daily serves for a person, based on their age and gender. The table is broken up into food groups and gives examples of the quantity and variety of foods that can make up a serve. Remember that serve sizes can vary depending on the type of food. Click here to see a more comphrensive list of foods.
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Food Groups:
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Cereal, bread, rice, pasta, noodles
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Vegetables, legumes
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Fruit
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Milk, yoghurt, cheese
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Lean meat, fish, poultry, eggs, nuts & legumes
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Extra foods (softdrink, pie, oil, chips, sweets, etc)
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| A single serve size is equal to one of these: |
1 cup cereal; or 2 slices bread; or 1 cup cooked rice, pasta or noodles |
½ cup cooked vegetables or legumes; or 1 cup salad |
1 medium or 2 small pieces; or 1 cup chopped or canned |
250ml glass; or 200g yoghurt; 40g or 2 slices cheese |
65-100g cooked lean meat, fish, or poultry; or 2 eggs; or ⅓ cup nuts or ½ cup legumes |
1 small piece cake; or just ½ pizza slice; or just ⅓ meat pie; or 1 can (375ml) soft drink; or just 12 hot chips. |
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Children and Teenagers
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4-7 years
|
5-7 serves
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2 serves
|
1 serve
|
2 serves
|
½ serve
|
1-2 serves
|
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8-11 years
|
6-9 serves
|
3 serves
|
1 serve
|
2 serves
|
1 serve
|
1-2 serves
|
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12-18 years
|
5-11 serves
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4 serves
|
3 serves
|
3 serves
|
1 serve
|
1-3 serves
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Women
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19-60 years
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4-9 serves
|
5 serves
|
2 serves
|
2 serves
|
1 serve
|
0-2.5 serves
|
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60 years
|
4-7 serves
|
5 serves
|
2 serves
|
2 serves
|
1 serve
|
0-2 serves
|
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Pregnant
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4-6 serves
|
5-6 serves
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4 serves
|
2 serves
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1.5 serves
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0-2.5 serves
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Breastfeeding
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5-7 serves
|
7 serves
|
5 serves
|
2 serves
|
2 serves
|
0-2.5 serves
|
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Men
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19-60 years
|
6-12 serves
|
5 serves
|
2 serves
|
2 serves
|
1 serve
|
0-3 serves
|
|
60 years
|
4-9 serves
|
5 serves
|
2 serves
|
2 serves
|
1 serve
|
0-2.5 serves
|
The table below shows the recommended number of daily serves for a person, based on their age and gender. The table is broken up into food groups and gives examples of the quantity and variety of foods that can make up a serve. Remember that serve sizes can vary depending on the type of food. Click here to see a more comphrensive list of foods.
|
Food Groups:
|
Cereal, bread, rice, pasta, noodles
|
Vegetables, legumes
|
Fruit
|
Milk, yoghurt, cheese
|
Lean meat, fish, poultry, eggs, nuts & legumes
|
Extra foods (softdrink, pie, oil, chips, sweets, etc)
|
| A single serve size is equal to one of these: |
1 cup cereal; or 2 slices bread; or 1 cup cooked rice, pasta or noodles |
½ cup cooked vegetables or legumes; or 1 cup salad |
1 medium or 2 small pieces; or 1 cup chopped or canned |
250ml glass; or 200g yoghurt; 40g or 2 slices cheese |
65-100g cooked lean meat, fish, or poultry; or 2 eggs; or ⅓ cup nuts or ½ cup legumes |
1 small piece cake; or just ½ pizza slice; or just ⅓ meat pie; or 1 can (375ml) soft drink; or just 12 hot chips. |
|
Children and Teenagers
|
|
4-7 years
|
5-7 serves
|
2 serves
|
1 serve
|
2 serves
|
½ serve
|
1-2 serves
|
|
8-11 years
|
6-9 serves
|
3 serves
|
1 serve
|
2 serves
|
1 serve
|
1-2 serves
|
|
12-18 years
|
5-11 serves
|
4 serves
|
3 serves
|
3 serves
|
1 serve
|
1-3 serves
|
|
Women
|
|
19-60 years
|
4-9 serves
|
5 serves
|
2 serves
|
2 serves
|
1 serve
|
0-2.5 serves
|
|
60 years
|
4-7 serves
|
5 serves
|
2 serves
|
2 serves
|
1 serve
|
0-2 serves
|
|
Pregnant
|
4-6 serves
|
5-6 serves
|
4 serves
|
2 serves
|
1.5 serves
|
0-2.5 serves
|
|
Breastfeeding
|
5-7 serves
|
7 serves
|
5 serves
|
2 serves
|
2 serves
|
0-2.5 serves
|
|
Men
|
|
19-60 years
|
6-12 serves
|
5 serves
|
2 serves
|
2 serves
|
1 serve
|
0-3 serves
|
|
60 years
|
4-9 serves
|
5 serves
|
2 serves
|
2 serves
|
1 serve
|
0-2.5 serves
|