Dietary Guidelines and Serving Sizes

These are the minimum suggested daily requirements. Each dot point equals 1 serve in that category.

Fruit
2 serves

• 1 medium piece of fruit
• 2-3 small pieces of fruit eg 2-3 apricots
• small bunch of grapes
• 1 cup chopped fruit or tinned in juice

Vegetables
5 serves

• ½ cup cooked vegetables
• 1 medium potato
• 1 cup salad vegetables
• ½ cup cooked legumes (chickpeas, lentils, kidney beans)

Cereals
5 serves

• 1 slice of brown or grainy bread
• 1 medium bowl (45g) high fibre cereal
• 30g raw rolled oats
• 1/2 cup cooked pasta, noodles or rice

Meat, Poultry and Eggs
1 serve

• 95 – 150g raw meat or poultry
• 120 - 180g raw fish
• 2 small eggs
• 100g raw tofu
• 1/3 cup nuts
• 1/4 cup raw seeds

Dairy
2 serves

• 1 cup skim, non-fat or low-fat milk
• 1/2 cup low-fat evaporated milk
• 200g diet, non-fat or low-fat yoghurt
• 30g reduced fat cheese
• 100g low-fat cottage or ricotta cheese