Food Servings ...do you get it right?

The following servings and serving sizes are generally recommended for adults. Depending on your age, gender and physical activity you may need to vary the amounts. It is important to consult a dietician or nutritionist to determine your individual requirements.

Meat or Alternatives - 1 Serve

• 80g-100g cooked lean beef (about the size of your palm)
• 2/3 cup cooked legumes and pulses (eg. lentils, chickpeas, 3 bean mix)
• 2 eggs

Dairy - 2-3 Serves

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

Fruit and Juices - 2 Serves

• 1 medium apple, orange, banana, etc (150g)
• 2 small apricots, plums, etc (150g)

• 1/2 cup (125ml) fruit juice

Vegetables - 5 Serves

• 1 medium potato (150g)
• ½ cup (75g) cooked vegetables
• 1 cup salad vegetables

Breads and Cereals - 5 Serves

• 1 slice (30g) bread
• ½ cup of cooked pasta or rice
• 1 bowl (30g) breakfast cereal.