Standard serve sizes from the Eat For Health Guide

Written by Catherine Saxelby on Sunday, 01 March 2009.
Tagged: guides, healthy eating, measures, portion size, standard serves

Standard serve sizes from the Eat For Health Guide

What is a standard serve?  When nutritionists talk about a "serve of vegetables", exactly how much do they mean?  Is it a cup or a couple of spoonfuls? Check out the official list of standard serves from the 2013  edition of the Five Food Groups as published in the Australian Guide to Healthy Eating so you know how much is meant.

Vegetables and legumes/beans

One serve means:

  • ½ cup (75g) cooked green vegetables (broccoli, green beans, peas etc)
  • ½ cup (75g) cooked orange vegetables (carrots, pumpkin)
  • 1 cup (35-40g) raw green leafy vegetables or salad greens
  • ½ cup (75g) cooked dried or canned beans, chickpeas or lentils, no added salt
  • 75g starchy vegetables eg 1 small or ½ medium potato, or equivalent of sweet potato, taro, sweet corn or cassava
  • 75g other vegetables eg 1 small-medium tomato

Fruit

One serve means:

  • 1 piece (150g) of medium-sized fruit eg apple, banana, orange, pear
  • 2 pieces (150g) of small fruit eg apricots, kiwifruit, plums
  • 1 cup (150g) diced, cooked or canned fruit, no added sugar
  • ½ cup (125ml) 100% fruit juice - only occasionally
  • 30g dried fruit eg 1½  tablespoons sultanas or 4 dried apricot halves - only occasionally

Grains (cereal) foods, mostly whole grain

One serve means:

  • 1 slice bread or ½ bread roll or flat bread (about 40g)
  • ½ cup cooked rice, pasta, noodles
  • ½ cup cooked porridge or polenta
  • 2/3 cup (30g) breakfast cereal flakes
  • ¼ cup (30g) muesli
  • 3 crispbread
  • 1 crumpet (60g)  or 1 small English muffin or scone (35g)
  • ½ cup cooked barley, buckwheat, semolina, cornmeal, quinoa
  • ¼ cup flour

Lean meat and poultry, fish, eggs, nuts and seeds, and legumes/beans

One serve means:

  • 65g cooked lean red meats or about 90-100g raw weight eg beef, lamb, pork, venison, kangaroo such as:
    • ½ cup lean mince
    • 2 slices roast meat
    • 2 small chops
  • 80g cooked poultry eg chicken, turkey (about 100g raw weight)
  • 100g cooked fish fillet (about 115g raw weight)
  • 1 small can tuna or salmon, no added salt, not in brine
  • 2 large eggs (120g)

OR  Vegetarian protein alternatives

  • 1 cup (150g) cooked beans, lentils, chick peas, split peas or canned beans
  • 170g tofu
  • Handful (30g) nuts or seeds or nut/seed paste, no added salt

Milk, yoghurt, cheese and alternatives

One serve means:

  • 1 cup (250 ml) milk, fresh, UHT or reconstituted dried
  • ½ cup (125ml) evaporated unsweetened milk
  • 1 carton or 3/4 cup (200g) yoghurt
  • 2 slices cheese or 40g block or wedge 4x3x2cm of hard cheese eg cheddar
  • 1/2 cup (120g) ricotta

Fats and oils

The AGHE includes a small daily allowance of 7-10 grams of "unsaturated spreads, oils, nuts and/or seeds" but doesn't create a separate group for these. It says to use these in small amounts.


 

Source:  Australian Guide to Healthy Eating 2013 Educator edition. National Health and Medical Research Council: Canberra, 2013. Or go to Eat for Health website.

 

Downloads / Fact Sheets

ps-doughnutsDownload "Portion caution", my free colour fact sheet showing how portion sizes have gradually increased over the past 10 years and how these are a major contributor to the obesity problem.

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Catherine Saxelby

About the Author

Catherine Saxelby knows nutrition! She is an accredited nutritionist, food commentator, blogger and award-winning author. Her latest book Catherine Saxelby's Food and Nutrition Companion answers all those tricky questions on healthy eating, diets and supplements. It draws together a lifetime of advice and gives you all you need to know to eat right! It's a complete A to Z. A handy desk go-to reference.

References / External articles