Vegetables and legumes
| Food examples | What is a serve? | Daily serve from this group |
| Cooked vegies | Half a cup | 4 or 5 |
| Medium potato | Half a cup | Serves each day |
| Carrot [sliced] | Half a cup | |
| Broccoli | Half a cup | |
| Spinach | Half a cup | |
| Cauliflower | Half a cup | |
| Salad | One cup |
Fruits
| Food examples | What is a serve? | Daily serve from this group |
| Any fruit, eg. apple, orange | 1 piece | 2 or 3 serves each day |
| Fruit juice | Small glass | |
| Raisins/sultanas | 1-2 tablespoons | |
| Dried fruit | 4 pieces |
Milk, yoghurt and cheese group
| Food examples | What is a serve? | Daily serve from this group |
| Milk | 250ml | 2 - 4 serves Each day |
| Yoghurt | 200g | |
| Cheese | 40g | |
| Custard | 250ml |
Meat, poultry, fish, beans, eggs, nuts and legumes
| Food examples | What is a serve? | Daily serve from this group |
| Beef, chicken fish | Small portion | 1 - 2 serves Each day |
| Egg | One | |
| Peanut butter | 1 tablespoon | |
| Baked beans | Half a cup | |
| Fish fingers | Two |
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