SERVE SIZES Serves per day 18 years or 19–50 years under 5 5 1 medium *preferably with no added salt tomato Pregnant 5 5 Vegetables and Breastfeeding 5½ 7½ Serves per day 18 years or 19–50 years under Breastfeeding 2 2 Women 2 2 Pregnant 2 30g dried fruit (for example, 4 dried apricot 2 halves, 1½ tablespoons of sultanas) Serves per day 18 or 19–50 under years Women 7 6 1 (35g) English muffin or scone Grain (cereal) foods, mostly wholegrain Pregnant 8 and/or high cereal fibre varieties 8½ Breastfeeding 9 9 Serves per day 18 19–50 years or years under Breastfeeding 2½ 2½ Women 2½ 2½ Lean meats and poultry, fish, eggs, tofu, Pregnant 3½ nuts and 3½ seeds, and seed paste (no added legumes/beans salt) *weekly limit of 455g Serves per day 18 19–50 years or years under Women 3½ 2½ Milk, yoghurt, cheese and/or Pregnant 3½ 2½ alternatives, mostly reduced fat Breastfeeding 4 2½ overweight. and breastfeeding women. To meet additional energy needs, extra serves from the Five Food An allowance for unsaturated spreads For meal ideas and advice on Groups or unsaturated spreads and and oils for cooking, or nuts and seeds how to apply the serve sizes oils, or discretionary choices may be can be included in the following go to: needed only by those women who quantities: 14–20g per day for pregnant are taller or more active, but not FOR FURTHER INFORMATION GO TO Which foods should I eat and How much? obesity The provide up-to-date Australian Dietary Guidelines and advice about the amount and kinds of foods and some drinks that we need regularly, for health and You may By eating the recommended amounts from the Five also Food Groups and limiting the foods that are high in feel saturated fat, added sugars and added salt, you will better, get enough of the nutrients essential for good look health. You may reduce your risk of chronic better, diseases such as heart disease, type 2 diabetes,
SERVE SIZES Serves per day 18 years or under 19–50 years Vegetables and 5 5 Pregnant 5 5 Breastfeeding 5½ 7½ 1 medium tomato *preferably with no added salt Serves per day 18 years or under 19–50 years Women 2 2 Pregnant 2 2 Breastfeeding 2 2 30g dried fruit (for example, 4 dried apricot halves, 1½ tablespoons of sultanas) Serves per day 18 or under 19–50 years Grain (cereal) foods, mostly wholegrain and/or high cereal fibre varieties Women 7 6 Pregnant 8 8½ Breastfeeding 9 9 1 (35g) English muffin or scone Serves per day 18 years or under 19–50 years Lean meats and poultry, fish, eggs, tofu, nuts and Women 2½ 2½ Pregnant 3½ 3½ Breastfeeding 2½ 2½ seeds, and legumes/beans seed paste (no added salt) *weekly limit of 455g Serves per day 18 years or under 19–50 years Milk, yoghurt, cheese and/or alternatives, mostly reduced fat Women 3½ 2½ Pregnant 3½ 2½ Breastfeeding 4 2½ To meet additional energy needs, extra serves from the Five Food Groups or unsaturated spreads and oils, or discretionary choices may be needed only by those women who are taller or more active, but not overweight. An allowance for unsaturated spreads and oils for cooking, or nuts and seeds can be included in the following quantities: 14–20g per day for pregnant and breastfeeding women. For meal ideas and advice on how to apply the serve sizes go to: FOR FURTHER INFORMATION GO TO Which foods should I eat and How much? The Australian Dietary Guidelines provide up-to-date advice about the amount and kinds of foods and drinks that we need regularly, for health and By eating the recommended amounts from the Five Food Groups and limiting the foods that are high in saturated fat, added sugars and added salt, you will get enough of the nutrients essential for good health. You may reduce your risk of chronic diseases such as heart disease, type 2 diabetes, obesity and some You may also feel better, look better,
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