Guidelines Dietary - Eat For Health

Table 2.11: Minimum recommended number of serves of lean meats, poultry, fish, eggs, tofu, nuts and seeds, andlegumes/beans per dayAge (years)Number of serves*Boys 2–3 14–8 1 ½9–11 2 ½12–13 2 ½14–18 2 ½Men 19–50 351–70 2 ½70+ 2 ½Girls 2–3 1Guideline 24–8 1 ½9–11 2 ½12–13 2 ½14–18 2 ½Pregnant (up to 18 years)Breastfeeding (up to 18 years)3 ½2 ½Women 19–50 2 ½51–70 270+ 2Pregnant (19–50 years)Breastfeeding (19–50 years)3 ½2 ½Note: *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 2.12: Standard serve size equivalents for lean meats, poultry, fish, eggs, tofu, nuts and seeds, and legumes/beansFood groupLean meats andpoultry, fish,eggs, tofu, nutsand seeds, andlegumes/beansServe sizes (500–600kJ)65g cooked lean red meats (e.g. beef, lamb, pork, venison or kangaroo) or ½ cup of lean mince, 2 small chops,2 slices of roast meat (about 90–100g raw weight)80g cooked poultry (about 100g raw weight) e.g. chicken, turkey100g cooked fish fillet (about 115g raw weight) or 1 small can of fish, no added salt, not in brine2 large eggs (120g)1 cup (150g) cooked dried beans, lentils, chickpeas, split peas, or canned beans170g tofu30g nuts or seeds or nut/seed paste, no added salt*Note: *Only to be used occasionally as a substitute for other foods in the group.Source: Food Modelling System. 9Enjoy a wide variety of nutritious foodsNational Health and Medical Research Council53