Servings - Numbers and Portions

The recommended number of servings you should be eating of each food group per day is as follows:

However, it is not always clear what exactly constitutes one serving of each food group, so here is a handy table summarizing it for you:

CEREALS	VEGIES/LEGUMES	FRUIT	DAIRY	MEAT	EXTRAS
~ 2 slices bread ~ 1 medium bread roll ~ 1 cup cooked rice, pasta or noodles ~ 1 cup porridge ~ 1 cup breakfast cereal ~ 1/2 cup muesli	~ 1 medium potato ~ 1/2 medium sweet potato ~ 1/2 cup green leafy vegs (e.g cabbage, spinach, broccoli) ~ 1 cup lettuce/salad vegs ~ 1/2 cup broad beans, lentils, peas, green beans, mushrooms, tomatoes, capsicum, cucumber, sweet corn, eggplant, celery etc	~ 1 piece medium sized fruit, e.g. apple, organge, mango, pear, banana etc ~ 2 pieces small fruit, e.g. apricot, kiwi, nectarine ~ About 8 strawberries ~ About 20 grapes or cherries ~ 1/2 cup fruit juice ~ 1/4 medium melon ~ 1.5 tablespoons sultanas ~ 1 cup diced/canned fruit	~ 250 mL/1 cup of milk ~ 40g/2 slices of cheese ~ 250mL/1 cup custard ~ 200g yoghurt ~ 1 cup almonds ~ 1/2 cup pink salmon with bones	~ 65-100g cooked red meat/chicken (e.g. 1/2 cup mince, 2 small chops, 2 slices roast meat) ~ 80-120g cooked fish fillet ~ 2 small eggs ~ 1/2 cup cooked dried beans, lentils, chickpeas or split peas ~ 1/3 cup peanuts/almonds	~1 med. piece of cake ~ 3-4 sweet biscuits ~ 1/2 chocolate bar ~ 1 tablespoon jam/honey ~ 30g potato crisps ~ 1/2 slice pizza ~ 1 can soft drink ~ 2 glasses cordial ~ 2 scoops ice-cream ~ 1/3 meat pie/pasty ~ 2 standard alcoholic drinks ~ 1 tablespoon/20g butter, margarine, oil