How Many Serving Of Each Food Group Should You Eat Per Day?

By Victoria Q

Eating a healthy, balanced diet is one of the most important things you can do to protect your mental and physical health. By doing so, it can lower your chances of getting major diseases such as heart disease, stroke, diabetes and many more. A healthy diet can reduce blood pressure, helping you manage your body weight, lower cholesterol levels and controlling your sugar levels.

You should eat a wide range of foods to make sure you’re getting a balanced diet and your body is receiving all the nutrients it needs. If you eat or drink more than your body needs, you’ll put on weight because the energy you do not use is stored as fat. If you eat and drink too little, you’ll lose weight.

In this article, we’re going to talk about each serving of each food group that your body will need.

  1. Vegetables

A standard size is about 75g (100-350kJ) or:

  • 1/2 cup cooked green or orange vegetables: spinach, broccoli, carrots, pumpkin
  • 1/2 cup cooked dried or canned beans, peas or lentils (preferably with no added salt)
  • 1 cup green leafy or raw salad vegetables
  • 1/2 cup sweet corn
  • 1/2 medium potato or other starchy vegetables: sweet potato, taro or cassava
  • 1 medium tomato
  • 1/3 avocado

2. Fruits

A standard size is about 150g (350kJ) or:

  • 1 medium apple, banana, orange, pear
  • 2 small apricots, kiwi fruits or plums
  • 1 cup diced or canned fruit (no added sugar)
  • 125ml (1/2 cup) fruit juice (no added sugar)

3. Grain (Cereal)

A standard size is about (500kJ) or:

  • 1 slice (40g) bread
  • 1/2 medium (40g) roll or flat bread
  • 1/2 cup (75-120g) cooked rice, paste, noodles, barley, buckwheat, semolina, polenta, bulgur, quinoa
  • 1/2 cup (120g) cooked porridge
  • 2/3 cup (30g) muesli
  • 3 (35g) crispbreads
  • 1 small (35g) English muffin or scone
  • 1 burger bun
  • 1/3 cup oatmeal

4. Lean Meat and Poultry, Fish, Eggs, Nuts and Seeds, and Legumes/Beans

A standard size is about (500-600kJ):

  • 65g cooked lean red meats such as beef, lamb, pork, goat, kangaroo (about 90-100g raw)
  • 80g cooked lean poultry such as chicken or turkey (100g raw)
  • 100g cooked fish fillet (about 115g raw) or one small can of fish
  • 2 large (120g) eggs
  • 1 cup (150g) cooked or canned legumes/beans such as lentils, chickpeas or split beans
  • 170g tofu
  • 30g nuts, seeds, peanut or almond butter or tahini or other nut or seed paste (no added salt)

5. Milk, Yogurt, Cheese And/or Alternatives

A standard size is about (500-600kJ):

  • 1 cup (250ml) fresh, UHT long life, powdered milk or buttermilk
  • 1/2 cup (120ml) evaporated milk
  • 2 slice (40g) or 4 x 3 x 2cm cube (40g) of hard cheese such as cheddar
  • 1/2 cup (120g) ricotta cheese
  • 3/4 cup (200g) yogurt
  • 1 cup (250ml) soy, rice or other cereal drink with at least 100mg of added calcium per 100ml

Recommended Average Daily Number Of Serving of Each Food Group

Men aged 19-50:

  • 6 serving of vegetables & legumes/beans
  • 2 serving of fruit
  • 6 serving of grain (cereal) foods, mostly wholegrain
  • 3 serving of lean meat and poultry, fish, eggs, nuts and seeds, and legumes/beans
  • 2 ½ serving of milk, yogurt, cheese and/or alternatives (mostly reduced fat)

Women aged 19-50:

  • 5 serving of vegetables & legumes/beans
  • 2 serving of fruit
  • 6 serving of grain (cereal) foods, mostly wholegrain
  • 2 ½ serving of lean meat and poultry, fish, eggs, nuts and seeds, and legumes/beans
  • 2 ½ serving of milk, yogurt, cheese and/or alternatives (mostly reduced fat)

Pregnant:

  • 5 serving of vegetables & legumes/beans
  • 2 serving of fruit
  • 8 ½ serving of grain (cereal) foods, mostly wholegrain
  • 3 ½ serving of lean meat and poultry, fish, eggs, nuts and seeds, and legumes/beans
  • 2 ½ serving of milk, yogurt, cheese and/or alternatives (mostly reduced fat)

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