Food & Nutrition

Nutrition guidelines

Here are some guidelines and tips to help ensure you get the nutrients you need.
Published 24 August 2017

Guide to nutrition

The Australian Dietary Guidelines recommend eating a variety of nutritious foods from the following five food groups every day, to maintain your health and wellbeing.

1. Dairy

Each day you need 2.5 serves of reduced-fat dairy (3 for teenagers or breastfeeding mums and 4 for women over 50). What's a serve?

  • 1 cup (250ml) skim, no-fat or low-fat dairy or soy milk
  • ½ cup (125ml) low-fat evaporated milk
  • ¾ cup (200g) low-fat natural yoghurt
  • 2 slices (40g) reduced-fat hard cheese
  • ½ cup (120g) low-fat or reduced-fat ricotta or cottage cheese

2. Fruit

Each day you need 2 serves of fruit. What's a serve?

  • 2 small pieces of fruit (such as plums, apricots, mandarins or kiwifruit)
  • 1 medium-sized piece of fruit (such as an apple, banana, orange or pear)
  • 1 small bunch of grapes
  • 1 cup chopped fresh fruit salad
  • 1 cup canned fruit (no added sugar)

3. Vegetables

Each day you need at least 5 serves of vegetables. What's a serve?

  • ½ cup cooked vegetables
  • 1 small (or half a medium) potato
  • 1 cup raw salad vegetables
  • ½ cup (85g) cooked dried or canned beans or lentils

4. Cereals & grains

Each day you need 3-6 serves of cereals/grains (preferably wholegrains). What's a serve?

  • 1 slice (40g) wholemeal or wholegrain bread
  • ½ medium (40g) wholemeal or wholegrain bread roll
  • ½ cup (75–120g) cooked rice, pasta, noodles, barley, quinoa or polenta
  • ½ cup (120g) cooked porridge
  • ⅔ cup (30g) wheat cereal flakes
  • 2 (30g) wheat-flake or oat-flake breakfast biscuits
  • ¼ cup (30g) natural (untoasted) muesli

5. Lean protein

Each day you need 2-3 serves of lean protein. What's a serve?

  • 65g cooked lean beef, lamb, veal or pork (90–100g raw)
  • 80g cooked lean poultry (100g raw)
  • 100g cooked fish fillet (115g raw)
  • 2 large eggs
  • 170g tofu
  • 30g nuts, seeds or peanut/ almond butter
  • 1 cup cooked legumes (such as lentils, chickpeas or cannellini beans)

Stay hydrated

Drink 6-8 non-alcoholic drinks a day (water is ideal) as it helps you stay hydrated and can also help you feel full.

If you drink alcohol, try to stick to no more than 2 standard alcoholic drinks a day and aim for at least two alcohol-free days a week.