Guidelines Dietary - Eat For Health

Table 2.8: Minimum recommended number of serves of grain (cereal) foods per day, mostly wholegrain and/or high cerealfibre varietiesAge (years)Number of serves*Boys 2–3 44–8 49–11 512–13 614–18 7Men 19–50 651–70 670+ 4 ½Girls 2–3 44–8 49–11 412–13 514–18 7Pregnant (up to 18 years) 8Breastfeeding (up to 18 years) 9Women 19–50 6Guideline 251–70 470+ 3Pregnant (19–50 years)8 ½Breastfeeding (19–50 years) 9Note: *Additional amounts of the Five Food Groups or unsaturated spreads and oils or discretionary choices are needed only by peoplewho are taller or more active to meet additional energy requirements.Source: Food Modelling System. 9Table 2.9: Standard serve size equivalents for grain (cereal) mostly wholegrain and/or high cereal fibre varietiesFood groupGrain (cereal) foods,mostly wholegrain and/orhigh cereal fibre varieties,such as breads, cereals,rice, pasta, noodles,polenta, couscous,oats, quinoa and barleyServe sizes (500kJ)1 slice of bread or ½ a medium roll or flat bread (40g)½ cup cooked rice, pasta, noodles, barley, buckweheat, semolina, polenta, bulgur or quinoa (75–120g)½ cup cooked porridge (120g), 2/3 cup wheat cereal flakes (30g) or ¼ cup muesli (30g)3 crispbreads (35g)1 crumpet (60g) or 1 small English muffin or scone (35g)¼ cup flour (30g)Source: Food Modelling System 9Enjoy a wide variety of nutritious foodsNational Health and Medical Research Council47