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dietaryguidelines?
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guideline3:3:

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intakeofoffoods
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saturatedfat,
fat,added
added
The Australian
The Australian Dietary
Dietary Guidelines
Guidelines provide
provide salt, added sugars and alcohol.
salt, added sugars and alcohol.
Care for your food; prepare and store it safely.
up-to-date
up-to-date advice about the amount and
advice about the amount and

eating
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Care for your food; prepare and store it safely.
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guideline 5:
for many biscuits, cakes, pastries, pies, processed
many biscuits, cakes, pastries, pies, processed
guideline 5:
health
health and
and wellbeing.
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• • Replace high fat foods which contain
Encourage, support and promote
The Australian
The Australian Dietary
Dietary Guidelines
Guidelines of
of Replace high fat foods which contain
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most relevance during pregnancy are butter,
guideline 4:
most relevance during pregnancy are cream,
cream, cooking margarine, coconutand
cooking margarine, coconut andpalm
guideline 4:
included palm
included below:
www.eatforhealth.gov.au
below:
www.eatforhealth.gov.au oil with foods which contain predominately
oil with foods which contain predominately
polyunsaturated and monounsaturated fats such
Want more information? alcohol is the safest option.
Want more information? alcoholpolyunsaturated and monounsaturated fats such
or safest
is the option. not drinking
guideline
guideline 1:1: as oils, spreads, nut butters/pastes and avocado.
pregnancy breastfeeding,
developing allergy symptoms. as oils, spreads, nut butters/pastes and avocado.
pregnancy or breastfeeding, not drinking a
d. For women who are pregnant, planning
b. Limit intake of foods and drinks containing added salt.
b. Limit intake of foods and drinks containing added salt.
d. For women who are pregnant, planning a
To achieve and maintain a healthy weight, be
developing allergy symptoms.
advice on eating for you
these foods has no impact on the infant’s risk of
To achieve and maintain a healthy weight, be
sports drinks.
these foods has no impact on the infant’s
physically active and choose amounts of nutritious
risk of • Read labels to choose lower sodium options
• Read labels to choose lower sodium options
are allergic to the foods themselves – avoiding sports drinks.
physically active and choose amounts of nutritious
fruit drinks, vitamin waters, energy and
among similar foods.
and your baby
are allergic to the foods themselves – avoiding
food and drinks to meet your energy needs.
fruit drinks, vitamin waters, energy and
among similar foods.
• Foods such as nuts during pregnancy only if they
food and drinks to meet your energy needs.
• Foods such as nuts during pregnancy only if they sugar-sweetened soft drinks and cordials,
• Do not add salt to foods in cooking or at
sugar-sweetened soft drinks and cordials,
• Do not add salt to foods in cooking or at
that week. added sugars such as confectionary,
the table.
guideline
guideline 2:2:
that week. added sugars such as confectionary,
the table.
(deep sea perch) or catfish and no other fish c. Limit intake of foods and drinks containing
servesea
(deep perch) or catfish and no other fish c. Limit intake of foods and drinks containing
(100g cooked) per week of orange roughy c. Limit intake of foods and drinks containing
Enjoy a wide variety of nutritious foods from these five
serve (100g cooked) per week of orange roughy c. Limit intake of foods and drinks containing
the table.
swordfish, and no other fish that fortnight, or one
Enjoy a wide variety of nutritious foods from these five added sugars such as confectionary,
the table.
swordfish, and no other fish that fortnight, or one
food groups every day: added sugars such as confectionary,
• Do not add salt to foods in cooking or at
per fortnight of shark/flake, marlin or broadbill/
food groups every day: sugar-sweetened soft drinks and cordials,
• Do not add salt to foods in cooking or at
per fortnight of shark/flake, marlin or broadbill/ sugar-sweetened soft drinks and cordials,
among similar foods.
fruit drinks, vitamin waters, energy and
consume no more than one serve (100g cooked)
• Plenty of vegetables of different types and colours,
consume no more than one serve (100g cooked) among similar foods.
fruit drinks, vitamin waters, energy and
• Plenty of vegetables of different types and colours,
• Fish that may contain high levels of mercury – • Read labels to choose lower sodium options
sports drinks.
and legumes/beans
• Fish that may contain high levels of mercury – • Read labels to choose lower sodium options
sports drinks.
and legumes/beans b. Limit intake of foods and drinks containing added salt.
• Alcohol – not drinking is the safest option.
• Fruit d. For women who are pregnant, planning a
b. Limit intake of foods and drinks containing added salt.
d. For women who are pregnant, planning a
• Alcohol – not drinking is the safest option.
• Fruit pregnancy or breastfeeding, not drinking
as oils, spreads, nut butters/pastes and avocado.
pregnancy or breastfeeding, not drinking
• Raw eggs as they may contain salmonella.
• Grain (cereal) foods, mostly wholegrain and/or high
as oils, spreads, nut butters/pastes and avocado.
alcohol is the safest option.
• Raw eggs as they may contain salmonella.
• Grain (cereal) foods, mostly wholegrain and/or high
polyunsaturated and monounsaturated fats such
cereal fibre varieties, such as breads, cereals, rice, alcohol is the safest option.
pre-prepared salads and pâté. polyunsaturated and monounsaturated fats such
cereal fibre varieties, such as breads, cereals, rice,
pre-prepared salads and pâté. oil with foods which contain predominately
pasta, noodles, polenta, couscous, oats, quinoa
blue cheese), sandwich meats, bean sprouts, oil with foods which contain predominately
pasta, noodles, polenta, couscous, oats, quinoa guideline
guideline4:4:
blue cheese), sandwich meats, bean sprouts, cream, cooking margarine, coconut and palm
and barley
soft cheeses (brie, camembert, ricotta, feta and cream, cooking margarine, coconut and palm
and barley
soft cheeses (brie, camembert, ricotta, feta and predominately saturated fats such as butter,
• Foods which may contain listeria bacteria like predominately saturated fats such as butter,
• Lean meats and poultry, fish, eggs, tofu, nuts and
• Foods which may contain listeria bacteria like Encourage, support and promote
• Replace high fat foods which contain
• Lean meats and poultry, fish, eggs, tofu, nuts and Encourage, support and promote
• Replace high fat foods which contain
seeds, and legumes/beans
Pregnant women should avoid: breastfeeding. crisps and
chips, crisps
potato chips, snacks.
savoury snacks.
other savoury
and other
seeds, and legumes/beans breastfeeding.
Pregnant women should avoid: potato
• Milk, yoghurt, cheese and/or their alternatives, meats, commercial burgers, pizza, fried
meats, commercial burgers, pizza, fried foods, foods,
• Milk, yoghurt, cheese and/or their alternatives,
mostly reduced fat
carefully. theyshould
carefully.they
mostly reduced fat
alsoavoid
shouldalso alcohol.
avoidalcohol. guideline
guideline5:5:
a. Limit
biscuits, cakes,
many biscuits,
many
intake of foods
pastries, pies,
cakes, pastries,
high in saturated
processed
pies, processed
as
suchas
fat such
And drink plenty of water.
poisoning and should prepare and food
storefood a. Limit intake of foods high in saturated fat
Care for your food; prepare and store it safely.
And drink plenty of water.
poisoning and should prepare and store
pregnant womenare
pregnantwomen food
riskofoffood
greaterrisk
areatatgreater Care for your food; prepare and store it safely.
salt,
salt, added sugars and
added sugars alcohol.
and alcohol.
Limit intake of foods containing saturated fat,
Limit intake of foods containing saturated added
fat, added
whichfoods
which avoid?
shouldi iavoid?
foodsshould guideline 3:
guideline 3:
Want more information about healthy
Want more
eating information
when about healthy
you are pregnant?
eating when you are pregnant?

WHICH FOODS SHOULD I AVOID?

PREGNANT WOMEN ARE AT GREATER RISK OF FOOD
POISONING AND SHOULD PREPARE AND STORE FOOD helpful
helpfulhints
hints
CAREFULLY. THEY SHOULD ALSO AVOID ALCOHOL. eating
eatingwell
wellduring
duringyour
yourpregnancy
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yourbaby
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developand
andhas
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youtoo!
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Pregnant women should avoid:
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andyour
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needextra
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nutrients.
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blue cheese), sandwich meats, bean sprouts,
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duringpregnancy
pregnancyisisnormal
normal
• Raw eggs as they may contain salmonella. and
andimportant
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forthethehealth
healthofofthe
themother
motherand
and
• Alcohol – not drinking is the safest option. baby. However, it is also important not to gain
baby. However, it is also important not to gain TheAustralian
The Australian Dietary
Dietary Guidelines
Guidelines provide
too
toomuch
muchweight.
weight. up-to-date
up-to-date advice
advice about
about the
the amount
amount and
• Fish that may contain high levels of mercury – kinds
kindsof
of foods
foods that
that we
we need
need toto eat
eat for health
Food Standards Australia New Zealand recommend SoSochoose
choosefoods
foodsfrom
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theFive
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andwellbeing.
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For moreinformation
information visit:
visit:
saturatedfat,
saturated fat,added
addedsugars
sugarsand
andadded
addedsalt
saltsuch
such
swordfish, and no other fish that fortnight, or one www.eatforhealth.gov.au
www.eatforhealth.gov.au
serve (100g cooked) per week of orange roughy asascakes,
cakes,biscuits
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andpotato
potatochips.
chips.
(deep sea perch) or catfish and no other fish orcontact:
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eatwell
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by:
that week. National Health and
National Health and Medical
Medical Research
Research Council
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Enjoyingaavariety
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fruitsand
andvegetables
vegetablesof
of GPO Box
GPO Box 1421 1421
are allergic to the foods themselves – avoiding different types and colours.
different types and colours. Canberra ACT
Canberra ACT 2601
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13 000 NHMRC (13 (13 000
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developing allergy symptoms. • • Increasing
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consumptiontoto8–8
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serves a day – mostly wholegrain – in preference Toorder
To orderprint
print copies
copies contact:
contact:
Want more information? totodiscretionary
discretionarychoices.
choices. National Mailing and Marketing
National Mailing and Marketing
Email: health@nationalmailing.com.au
Email: health@nationalmailing.com.au
www.eatforhealth.gov.au • • Choosing
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Publication Reference: N55h
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pregnant women.
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• • Making
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drinkingmilk,
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constipation––
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SERVE SIZES
A standard serve of vegetables is about 75g (100-350kJ) or:
Serves per day ½ cup cooked green or orange vegetables (for example, broccoli,
½ ½m 1 ½ 18 years 19–50
spinach, carrots or pumpkin)
cup mediu cup cup ½ cup cooked, dried or canned beans, peas or lentils*
or under years 1 cup green leafy or raw salad vegetables
Women 5 5 ½ cup sweet corn
½ medium potato or other starchy vegetables (sweet potato,
Pregnant 5 5 taro or cassava)
1 medium tomato
Vegetables and legumes/beans Breastfeeding 5½ 7½
*preferably with no added salt

A standard serve of fruit is about 150g (350kJ) or:

Serves per day
1 1 2 1 medium apple, banana, orange or pear
medium cup small 18 years 19–50 2 small apricots, kiwi fruits or plums
or under years 1 cup diced or canned fruit (with no added sugar)
Or only occasionally:
Women 2 2
125ml (½ cup) fruit juice (with no added sugar)
Pregnant 2 2 30g dried fruit (for example, 4 dried apricot halves,
1½ tablespoons of sultanas)
Fruit Breastfeeding 2 2

A standard serve (500kJ) is:

1 ½ cuepd ²³ ½ cuepd 1 slice (40g) bread
slice cook cup cook Serves per day ½ medium (40g) roll or flat bread
½ cup (75–120g) cooked rice, pasta, noodles, barley, buckwheat, semolina,
18 years 19–50 polenta, bulgur or quinoa
or under years ½ cup (120g) cooked porridge
²/³ cup (30g) wheat cereal flakes
Women 7 6
¼ cup (30g) muesli
Pregnant 8 8½
Grain (cereal) foods, mostly wholegrain and/or 3 (35g)
1 (60g)
crispbreads
crumpet
high cereal fibre varieties Breastfeeding 9 9 1 small (35g) English muffin or scone

A standard serve (500-600kJ) is:

65g 80g 100g 2 1 Serves per day

65g cooked lean meats such as beef, lamb, veal, pork, goat or
kangaroo (about 90–100g raw)*
large cup
80g cooked lean poultry such as chicken or turkey (100g raw)
18 years 19–50
100g cooked fish fillet (about 115g raw weight) or one small can of fish
or under years
2 large (120g) eggs
Women 2½ 2½ 1 cup (150g) cooked or canned legumes/beans such as lentils, chick peas or
split peas (preferably with no added salt)
Pregnant 3½ 3½
Lean meats and poultry, fish, eggs, tofu, nuts and 170g
30g
tofu
nuts, seeds, peanut or almond butter or tahini or other nut or
seeds, and legumes/beans Breastfeeding 2½ 2½ seed paste (no added salt)
*weekly limit of 455g

A standard serve (500-600kJ) is:

1 cup (250ml) fresh, UHT long life, reconstituted powdered milk or buttermilk
1 2 ¾ 1 Serves per day
½ cup (120ml) evaporated milk
cup slices cup cup 2 slices (40g) or 4 x 3 x 2cm cube (40g) of hard cheese, such as cheddar
18 years 19–50 ¾ cup (200g) yoghurt
or under years 1 cup (250ml) soy, rice or other cereal drink with at least 100mg of added
calcium per 100ml
Women 3½ 2½

Milk, yoghurt, cheese and/or alternatives, Pregnant 3½ 2½

mostly reduced fat Breastfeeding 4 2½

  To meet additional energy needs, extra serves
from the Five Food Groups or unsaturated
spreads and oils, or discretionary choices
may be needed only by those women who
are taller or more active, but not overweight.
 An allowance for unsaturated spreads and oils for  For meal ideas and advice on how to
cooking, or nuts and seeds can be included in the apply the serve sizes go to:
following quantities: 14–20g per day for pregnant
and breastfeeding women. www.eatforhealth.gov.au

FOR FURTHER INFORMATION GO TO www.eatforhealth.gov.au

Which foods should I eat and How much?

The Australian Dietary Guidelines provide up-to-date
advice about the amount and kinds of foods and drinks
that we need regularly, for health and well-being.
By eating the recommended amounts from the Five
Food Groups and limiting the foods that are high in
saturated fat, added sugars and added salt, you will
get enough of the nutrients essential for good health.
You may reduce your risk of chronic diseases such
as heart disease, type 2 diabetes, obesity and some
cancers. You may also feel better, look better, enjoy
life more and live longer!
The amount of food you will need from the Five Food
Groups depends on your age, height, weight and
physical activity levels, and also whether you are
pregnant or breastfeeding. For example, if you’re
pregnant you should aim to eat at least 8½ serves
of grain (cereal) foods a day. You might notice
that the number of serves you need from the Five
Food Groups changes when you are pregnant or
breastfeeding – this is due to changes in your
nutrient requirements for your growing baby’s
needs and to support breastfeeding.
For further information go to www.eatforhealth.gov.au. less often.
HOW MUCH IS A SERVE?
It’s helpful to get to know the recommended serving sizes and
serves per day so that you eat and drink the right amount of the
nutritious foods you and your baby need for health – as shown in
the tables above. We’ve given you the serve size in grams too, so
you can weigh foods to get an idea of what a serve looks like.
The ‘serve size’ is a set amount that doesn’t change. It is used
along with the ‘serves per day’, to work out the total amount
of food required from each of the Five Food Groups. ‘Portion size’
is the amount you actually eat and this will depend on what your
energy needs are. Some people’s portion sizes are smaller than
the ‘serve size’ and some are larger. This means some people may
need to eat from the Five Food Groups more often than others.
HOW MANY SERVES A DAY?
Few people eat exactly the same way each day and it is common
to have a little more on some days than others. However, on
average, the total of your portion sizes should end up being similar
to the number of serves you need each day.
If you eat portions that are smaller than the ‘serve size’ you will need
to eat from the Food Groups more often. If your portion size is larger
than the ‘serve size’, then you will need to eat from the Food Groups