The Australian Guide to Healthy Eating Recommends

The Australian Guide to Healthy Eating was developed by the National Health and Medical Research Council (NHMRC) to provide Australians with information about the amounts and types of food that need to be eaten every day to gain enough essential nutrients for good health and well-being.  

Bread, Cereals, Rice, Pasta, Noodles - 4-6 Serves of this Type of Food Every Day

Sample serve size = 2 slices bread; 1 medium bread roll; 1 cup cooked rice or pasta; 1 cup porridge; 1 1/3 cup breakfast cereal flakes; 1/2 cup muesli.

Vegetables, Legumes - 4-5 Serves of this Type of Food Every Day

Sample serve size = 75g or 1/2 cup cooked vegetables; 75g or 1/2 cup cooked dried beans, peas or lentils; 1 cup salad vegetables; 1 potato.

Fruit - 1-2 Serves of this Type of Food Every Day

Sample serve size = 1 medium piece (for example, apple, banana, orange, pear); 2 small pieces (such as apricots, kiwi fruit, plums); 1 cup diced pieces or canned fruit; 4 dried apricot halves or 1 1/2 tablespoons sultanas.

Dairy Foods - 3 Serves of this Type of Food Every Day

Sample serve size = 250ml milk; 200g yogurt; 40g cheese.

Meat, Fish, Poultry, Eggs, Nuts, Legumes - 1-1 1/2 Serves of this Type of Food Every Day

Sample serve size = 65 - 100g cooked meat; 1/2 cup cooked (dried) beans, lentils, chickpeas; 80 - 120g cooked fish; 2 small eggs; 1/2 cup peanuts or almonds; 1/2 cup sunflower seeds or sesame seeds.

'Extra Foods'* - No More than 1-2 Serves of these Types of Foods Every Day are Recommended

Sample serve size = 1 (40g) doughnut; 4 (35g) plain sweet biscuits; 1 slice (40g) plain cake; 1/2 small bar (25g) chocolate; 2 tablespoons (40g) cream or mayonnaise; 1 tablespoon (20g) butter, margarine, oil; 1 can (375ml) soft drink; 1/3 (60g) meat pie or pastie; 12 (60g) hot chips; 1 1/2 scoops (50g scoop) ice-cream.

* 'Extra foods' contribute large amounts of energy to the diet, but contain relatively few nutrients.

(Commonwealth Department of Health and Family Services, 1998)

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