FOOD GROUP SAMPLE SERVING SIZES

FOOD GROUP

GRAINS

SAMPLE SERVINGS

BREADS

½ medium bread roll

½ medium whole wheat lavash

½ medium whole wheat pita

½ medium whole wheat wrap

1 slice whole wheat bread

CEREALS

1 oz muesli

1 oz rolled oats

GRAINS

3 oz cooked brown rice

3½ oz cooked couscous

3½ oz cooked hokkien noodles

3 oz cooked pearl couscous

4¼ oz cooked polenta

3 oz cooked quinoa

3½ oz cooked rice vermicelli noodles

3½ oz cooked spelt

3 oz cooked whole wheat pasta

8 small rice paper wraps

FOOD GROUP

FRUIT

SAMPLE SERVINGS

1 medium apple

5 small apricots

1 medium banana

7 oz frozen berries

7 oz blackberries

5½ oz blueberries

20 cherries

3 medjool dates

2 medium figs

½ cup fruit juice (no added sugar)

5¼ oz mixed fruit salad

1 medium grapefruit

25 grapes

3 guava

2 kiwifruit

3 lemons

2 small mandarins

1 medium mango

2 medium nectarines

1 medium orange

5 passionfruit

1 large peach

1 small pear

6 oz pineapple

3 small plums

1 pomegranate

5¾ oz raspberries

9 oz cantaloupe

14 oz rhubarb

1 medium tangelo

9 oz watermelon

FOOD GROUP

VEGETABLES & LEGUMES

SAMPLE SERVINGS

STARCHY

2 oz corn kernels (frozen or tinned)

½ medium ear sweet corn

1 oz frozen or fresh peas

½ medium potato

½ medium sweet potato

NON-STARCHY

1 large handful alfalfa sprouts

1 large handful baby spinach leaves

15 green beans

1 large handful bean sprouts

1 small beetroot

4¼ oz bok choy

3 oz broccoli florets

4 Brussels sprouts

3½ oz cabbage (white or red)

½ medium capsicum

1 medium carrot

3½ oz cauliflower florets

2 celery stalks

10 cherry tomatoes

1 medium cucumber

½ medium eggplant

1 small fennel bulb

1 large handful kale

½ large leek

1 large handful lettuce leaves

3½ oz button/white mushrooms

1 portobello mushroom (100 g)

8 kalamata olives

1 small red or brown onion

1 small parsnip

4¼ oz pumpkin

4 medium radishes

1 large handful arugula leaves

2 large scallions

3 oz snow peas

5¼ oz tinned crushed tomatoes

1 medium tomato

5 pieces semi-dried tomato

1 medium zucchini

LEGUMES

2¾ oz cooked or tinned bean mixes

2¾ oz cooked or tinned black beans

2¾ oz cooked or tinned butter beans

2¾ oz cooked or tinned cannellini beans

2¾ oz cooked or tinned chickpeas

2¾ oz cooked or tinned kidney beans

2¾ oz cooked or tinned lentils

2¾ oz cooked or tinned split peas

FOOD GROUP

LEAN MEAT, SEAFOOD, EGGS & MEAT ALTERNATIVES

SAMPLE SERVINGS

RED MEAT (lean cuts)

2¹/₃ oz cooked beef

2½ oz cooked kangaroo

2¹/₃ oz cooked lamb

1 medium lamb chop

2½ oz cooked pork

2¹/₃ oz cooked veal 2¹/₃ oz cooked venison

POULTRY

2½ oz cooked chicken breast or thigh

3 oz cooked turkey breast

SEAFOOD

4¼ oz cooked squid

3½ oz cooked white fish fillet

8 medium mussels

4¼ oz cooked octopus

10 medium prawns

2½ oz cooked, tinned or smoked salmon

3½ oz cooked or tinned tuna

ALTERNATIVES

2 large eggs

5¼ oz cooked or tinned bean mixes

5¼ oz cooked or tinned black beans

5¼ oz cooked or tinned butter beans

5¼ oz cooked or tinned cannellini beans

5¼ oz cooked or tinned chickpeas

5¼ oz cooked or tinned kidney beans

5¼ oz cooked or tinned lentils

5¼ oz cooked or tinned split peas

6 oz plain tofu

FOOD GROUP

DAIRY PRODUCTS & ALTERNATIVES

SAMPLE SERVINGS

MILK

1¼ cups calcium-fortified almond milk

1 cup calcium-fortified milk alternatives

1 cup low-fat (cow’s) milk

YOGHURT

7 oz low-fat plain yoghurt

7 oz calcium-fortified soy yoghurt

CHEESE

1½ oz bocconcini cheese

1½ oz reduced-fat cheddar cheese

4¼ oz low-fat cottage cheese

1¾ oz light cream cheese

2 oz salt-reduced low-fat feta cheese

1¾ oz soft goat’s cheese

1¾ oz haloumi cheese

1½ oz mozzarella cheese

1½ oz parmesan cheese

3½ oz low-fat ricotta cheese

1½ oz soy cheese

FOOD GROUP

HEALTHY FATS

SAMPLE SERVINGS

NUTS & SEEDS

¹/₃ oz almonds (1 tablespoon)

¹/₃ oz brazil nuts

¹/₃ oz cashew nuts

¹/₃ oz chestnuts

¹/₃ oz chia seeds (2 teaspoons)

¹/₃ oz hazelnuts

¹/₃ oz macadamia nuts

¹/₃ oz peanuts

¹/₃ oz pecan nuts

¹/₃ oz pine nuts (2 teaspoons)

¹/₃ oz pistachio nuts

¹/₃ oz sesame seeds (2 teaspoons)

¹/₃ oz sunflower seeds

¹/₃ oz walnuts (1 tablespoon)

OIL

1½ teaspoons almond oil

1½ teaspoons avocado oil

1½ teaspoons canola oil

1½ teaspoons coconut oil

1½ teaspoons corn oil

1½ teaspoons linseed oil

1½ teaspoons macadamia oil

1½ teaspoons olive oil

1½ teaspoons peanut oil

1½ teaspoons rice bran oil

1½ teaspoons safflower oil

1½ teaspoons sesame oil

1½ teaspoons sunflower oil

1½ teaspoons walnut oil

NUT BUTTER/SPREADS

2 teaspoons nut butter

2 teaspoons peanut butter

2 teaspoons tahini

OTHER

1 oz avocado

2 teaspoons margarine/spreads

¼ cup light coconut milk