General Nutrition Guidelines

For overall health and wellness, it is important to adhere to dietary guidelines:

1.        Stay physically active and consume nutritious foods and beverages in amounts that align with your energy requirements

2.        Embrace a diverse range of nutritious foods across the five food groups

3.        Restrict the consumption of foods that are high in saturated fat, added salt, added sugars, and alcohol

4.        Handle your food with care; ensure safe preparation and storage

The Five Food Groups

Note* A person may have more than one serve of any food group in any one meal and serve recommendations are a daily amount. i.e. you can have more than one serve of "grains" at a meal.

Grains

Mostly wholegrain and/or high cereal fibre varieties

Recommended daily servings: Men (age 19-70) 6 servings, Women (19-50) 6 servings, Women (51-70) 4 servings. A standard serving size is one slice of bread or ½ cup of cooked rice/pasta.

Vegetables

Including legumes/beans

Recommended daily servings: 5-6; a standard vegetable serving is about 1 cup of salad vegetables, 1/2 cup cooked vegetables

Fruit

Recommended daily servings: 2; serve = 1 medium piece of fresh fruit e.g. apple/banana and 2x plums/apricots

Lean Meats

Including poultry, fish, eggs, tofu, nuts, and seeds

Recommended daily servings: 2.5-3; examples of a standard serving include 2 large eggs, 65g cooked lean meats, 100g cooked fish fillet, or 30g of nuts.

Dairy

Recommended daily servings: Men (age 19-70) 2.5 servings, Women (age 19-50) 2.5 servings. Women (age 51-70) 4 servings; a standard serving is 1 cup of milk or ¾ cup of yogurt.

References: Health, N. (2021, March 24). The guidelines | Eat For Health. Eatforhealth.gov.au. https://www.eatforhealth.gov.au/guidelines/guidelines