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Introduction
The Australian Dietary Guidelines recommend the number of standard serves we should consume from the five core food groups each day, for a nutritious and balanced diet.
The recommended intakes are an average to aim for each day. While it is normal to eat more of some foods on some days, and less on other days, what matters most is that you eat as close to these amounts as possible. This will ensure you’re getting an adequate amount of energy and nutrients in your overall diet.
Separate Infant Feeding Guidelines exist (for healthcare workers) for children under 2 years of age, or you can to download the brochure Giving your baby the best start.
Visit www.eatforhealth.gov.au for further information on the Australian Dietary Guidelines and recommended intakes.
Remember:
- The Australian Dietary Guidelines recommend the number of standard serves we should consume from the five core food groups each day.
- The recommended intakes are an average to aim for each day.
- Separate infant feeding guidelines exist for healthcare workers.
Recommended daily intakes
Recommended average number of standard serves per day:
| Toddlers | Girls and boys 1-2 years | Girls and boys 2-3 years |
|---|---|---|
| Vegetables and legumes | 2-3 | 2.5 |
| Fruit | 0.5 | 1 |
| Grains (cereal) | 4 | 4 |
| Lean meat, fish, poultry, eggs, nuts, seeds, legumes, beans | 1 | 1 |
| Milk, yoghurt, cheese and alternatives | 1-1.5 | 1.5 |
| Allowance for additional serves from any food group* | 0 | 0-1 |
Chicken with cauliflower and grain salad
Kids will love this salad that boasts protein, vegetables and wholegrains. It was developed for our 2019 Summer Long Day Care menu pack – read more about this service here.
| Children | Girls 4-8 years | Girls 9-11 years | Boys 4-8 years | Boys 9-11 years |
|---|---|---|---|---|
| Vegetables and legumes | 4.5 | 5 | 4.5 | 5 |
| Fruit | 1.5 | 2 | 1.5 | 2 |
| Grains (cereal) | 4 | 4 | 4 | 5 |
| Lean meat, fish, poultry, eggs, nuts, seeds, legumes, beans | 1.5 | 2.5 | 1.5 | 2.5 |
| Milk, yoghurt, cheese and alternatives | 1.5 | 3 | 2 | 2.5 |
| Allowance for additional serves from any food group* | 0-1 | 0-3 | 0-2.5 | 0-3 |
| Adolescents | Girls 12-13 years | Girls 14-18 years | Boys 12-13 years | Boys 14-18 years |
|---|---|---|---|---|
| Vegetables and legumes | 5 | 5 | 5.5 | 5.5 |
| Fruit | 2 | 2 | 2 | 2 |
| Grains (cereal) | 5 | 7 | 6 | 7 |
| Lean meat, fish, poultry, eggs, nuts, seeds, legumes, beans | 2.5 | 2.5 | 2.5 | 2.5 |
| Milk, yoghurt, cheese and alternatives | 3.5 | 3.5 | 3.5 | 3.5 |
| Allowance for additional serves from any food group* | 0-2.5 | 0-2.5 | 0-3 | 0-5 |
| Adults | Women 19-50 years | Women 51-70 years | Boys 19-50 years | Boys 51-70 years |
|---|---|---|---|---|
| Vegetables and legumes | 5 | 5 | 6 | 5.5 |
| Fruit | 2 | 2 | 2 | 2 |
| Grains (cereal) | 6 | 4 | 6 | 6 |
| Lean meat, fish, poultry, eggs, nuts, seeds, legumes, beans | 2.5 | 2 | 3 | 2.5 |
| Milk, yoghurt, cheese and alternatives | 2.5 | 4 | 2.5 | 2.5 |
| Allowance for additional serves from any food group* | 0-2.5 | 0-2.5 | 0-3 | 0-2.5 |
Smoked salmon and chickpea salad
Eat towards your daily intake of vegetables, fish and legumes with this wholesome salad. It’s so divine you won’t realise how healthy it is!
| Older adults | Women >70 years | Men >70 years |
|---|---|---|
| Vegetables and legumes | 5 | 5 |
| Fruit | 2 | 2 |
| Grains (cereal) | 3 | 4.5 |
| Lean meat, fish, poultry, eggs, nuts, seeds, legumes, beans | 2 | 2.5 |
| Milk, yoghurt, cheese and alternatives | 4 | 3.5 |
| Allowance for additional serves from any food group* | 0-2.5 | 0-2.5 |
| Pregnant and breastfeeding | Pregnant <18 years | Pregnant >18 years | Breastfeeding <18 years | Breastfeeding >18 years |
|---|---|---|---|---|
| Vegetables and legumes | 5 | 5 | 5.5 | 7.5 |
| Fruit | 2 | 2 | 2 | 1 |
| Grains (cereal) | 8 | 8.5 | 9 | 9 |
| Lean meat, fish, poultry, eggs, nuts, seeds, legumes, beans | 3.5 | 3.5 | 2.5 | 2.5 |
| Milk, yoghurt, cheese and alternatives | 3.5 | 2.5 | 4 | 2.5 |
| Allowance for additional serves from any food group* | 0-3 | 0-2.5 | 0-3 | 0-2.5 |
* Additional serves are allowed for taller or more active people. Nutrition Australia encourages people to choose additional extra serves from the five core food groups, and to limit serves of ‘discretionary foods’ to a maximum of one serve per day (approx. 600kJ).
