Serving Sizes

Just a quick reminder and for those who actually don’t know what a serving size is all about.

What is a serve?

Here are some examples of one serve for various food groups:

Cereals, breads, rice, pasta, noodles (see below choose low Glycemic options)

  • 2 slices of bread; 1 medium bread roll; 1 cup cooked rice, pasta, or noodles
  • 1 cup porridge, 1 cup breakfast cereal flakes, or ½ cup muesli

Vegetables and legumes (choose a variety)

  • Starchy vegetables: 1 medium potato/yam, ½ medium sweet potato, 1 medium parsnip
  • Dark green leafy vegetables: ½ cup cabbage, spinach, silverbeet, broccoli, cauliflower or brussel sprouts
  • Legumes and other vegetables: 1 cup lettuce or salad vegetables; ½ cup broad beans, lentils, peas, green beans, zucchini, mushrooms, tomatoes, capsicum, cucumber, sweetcorn, turnips, sprouts, celery, eggplant etc


  • 1 piece medium sized fruit (eg apple, orange, mango, banana, pear, etc)
  • 2 pieces of smaller fruit eg apricots, kiwi, plum, figs, etc, about 8 strawberries, about 20 grapes or cherries, ½ cup (125ml) fruit juice (sugar free), ¼ medium melon (eg. rock melon)
  • Dried fruit eg 4 dried apricots or 1½ tablespoon sultanas
  • 1 cup diced pieces/canned fruit

Milk, yoghurt, cheese & alternatives

  • 250 ml glass or one cup of milk (can be fresh, long life or reconstituted milk)
  • ½ cup evaporated milk, 40g (2 slices) cheese or 250ml (1 cup) of custard
  • 200g (1 small carton) of plain or fruit yoghurt
  • 1 cup of calcium-fortified soy milk, 1 cup almonds, ½ cup pink salmon with bones

Meat, fish, poultry & alternatives

  • 65-100gm cooked meat/chicken (eg ½ cup mince, 2 small chops, or 2 slices roast meat)
  • 80-120g cooked fish fillet,
  • 2 small eggs, ⅓ cup cooked dried beans, lentils, chickpeas, split peas or canned beans, or 1/3 cup peanuts/almonds


Foods which we can occasionally include for variety. They are generally higher in fat and/or sugar, kilojoules, salt etc.

  • 1 medium slice of plain cake or 1 bun, 3-4 plain sweet biscuits, half a small chocolate bar, 60g jam, honey (1 tablespoon), 30g (1/2 a small packet) potato crisps, 1 slice pizza = 2 extras
  • 1 can soft drink or 2 glasses cordial, 2 scoops ice-cream, 1 meat pie or pasty = 3 extras
  • 2 standard glasses of alcohol (for adults only)
  • 1 tablespoon (20g) butter, margarine, oil

Recommended serves

Recommended daily serves from the various food groups to meet your energy and nutrient needs6
The Dietary Guidelines for Australian Adults recommends: Cereals (incl breads, rice, pasta) Vegetables and legumes   Fruit   Dairy Products Lean meat, fish, poultry, nuts and legumes Extra foods
19-60 years 6-12 serves 5 serves 2 serves 2 serves 1 serve 0-3 serves
60+ years 4-9 serves 5 serves 2 serves 2 serves 1 serve 0-2.5 serves
19-60 years 4-9 serves 5 serves 2 serves 2 serves 1 serve 0-2.5 serves
60+ years 4-7 serves 5 serves 2 serves 2 serves 1 serve 0-2 serves


When choosing Carbohydrates trying choosing low fat low glycemic foods…. those around 50.

About John Hart… John has a :

Master’s In Education” (Disability/Rehab)Newcastle UniversityAustralia

“Grad Cert Education”NewcastleUniversity”Australia

“Diploma Fitness/Recreation”

“Diploma of Sport and Recreation”

“Cert 4 Personal Training”

“Level 1 Strength and Conditioning Coach”

Member of ASCA (Australian Strength and Conditioning Association)

Accredited First Aid Trainer

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