EAT FOR HEALTH Australian Dietary Guidelines

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Guideline 2

Table 2.8: Minimum recommended number of serves of grain (cereal) foods per day, mostly wholegrain and/or high cereal
fibre varieties

Age (years) Number of serves*

Boys 2–3 4

4–8 4

9–11 5

12–13 6

14–18 7

Men 19–50 6

51–70 6

70+ 4 ½

Girls 2–3 4

4–8 4

9–11 4

12–13 5

14–18 7

Pregnant (up to 18 years) 8

Breastfeeding (up to 18 years) 9

Women 19–50 6

51–70 4

70+ 3

Pregnant (19–50 years) 8 ½

Breastfeeding (19–50 years) 9

Note: * Additional amounts of the Five Food Groups or unsaturated spreads and oils or discretionary choices are needed only by people
who are taller or more active to meet additional energy requirements.

Source: Food Modelling System.^9

Table 2.9: Standard serve size equivalents for grain (cereal) mostly wholegrain and/or high cereal fibre varieties

Food group Serve sizes (500kJ)

Grain (cereal) foods,

mostly wholegrain and/or

high cereal fibre varieties,

such as breads, cereals,

rice, pasta, noodles,

polenta, couscous,

oats, quinoa and barley

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^9