EAT FOR HEALTH Australian Dietary Guidelines

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Guideline 2

Table 2.11: Minimum recommended number of serves of lean meats, poultry, fish, eggs, tofu, nuts and seeds, and
legumes/beans per day

Age (years) Number of serves*

Boys 2–3 1

4–8 1 ½

9–11 2 ½

12–13 2 ½

14–18 2 ½

Men 19–50 3

51–70 2 ½

70+ 2 ½

Girls 2–3 1

4–8 1 ½

9–11 2 ½

12–13 2 ½

14–18 2 ½

Pregnant (up to 18 years) 3 ½

Breastfeeding (up to 18 years) 2 ½

Women 19–50 2 ½

51–70 2

70+ 2

Pregnant (19–50 years) 3 ½

Breastfeeding (19–50 years) 2 ½

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 2.12: Standard serve size equivalents for lean meats, poultry, fish, eggs, tofu, nuts and seeds, and legumes/beans

Food group Serve sizes (500–600kJ)

Lean meats and

poultry, fish,

eggs, tofu, nuts

and seeds, and

legumes/beans

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, turkey

100g cooked fish fillet (about 115g raw weight) or 1 small can of fish, no added salt, not in brine

2 large eggs (120g)

1 cup (150g) cooked dried beans, lentils, chickpeas, split peas, or canned beans

170g tofu

30g 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.^9