“Success depends upon previous preparation, and without such preparation there is sure to be failure.”



If you ever ask a Dietitian for a diet you are more than likely going to get a healthy eating plan based off the Australian Dietary Guidelines. These guidelines are evidence-based and inform people of different ages, genders and life stages on the minimum number of food groups they can eat to ensure they get all of the nutrients their body needs.

Our eBook provides you with a summary of the Australian Dietary Guidelines, including the recommended number of serves you should aim for from each of the five food groups in addition to a bonus meal plan.

Scroll down to see more, or download my eBook using the link below:

Recommended number of serves for adults

The dietary patterns in the table below provide the recommended number of serves from each of the core food groups for men and women of different ages and life stages. Additional serves of the five food groups are only needed by people who are taller, more physically active or at the higher end of a particular age band to ensure that they meet their energy needs. Most people who want to lose weight should stick to the minimum number of serves. Discretionary foods are an enjoyable part of the diet, and can be included occasionally.

What is one serve?

Refer to the table below for the different serving sizes for each of the core food groups.

1/2 cup cooked broccoli

1 serve of vegetables

1/2 medium potato

1 medium sized tomato

1 cup salad vegetables

1/2 cup cooked carrot

1 cup diced watermelon

1 serve of fruit

1 medium banana

2 small kiwi   fruit

1 bunch of grapes

1 cup diced pineapple

1 serve of grain foods

1/2 cup cooked rice

1 slice of


1/2 cup cooked noodles

1/2 cup cooked porridge

2/3 cup of cereal flakes

1 serve of meal/poultry/seafood or alternatives

100g of


65g red meat (90-100g raw)

2 large


100g cooked fish (115g raw)

80g cooked poultry

1 serve of dairy or alternatives

2 slices cheese (40g)

1 cup


3/4 cup yoghurt (200g)

1/2 cup ricotta cheese (120g)

1 cup milk alternative

Sample meal plans



Mushroom bruschetta with poached eggs

  • 1 slice wholegrain bread, toasted

  • ½ cup thinly sliced mushrooms, pan-fried

  • 2 eggs, poached


Morning Tea

Fruit and yoghurt parfait

  • ½ cup natural yoghurt

  • ½ cup fruit salad, diced

  • ½ tbsp. almond flakes



Chicken and sweet corn noodle soup


Afternoon Tea

Hummus and vegetable sticks

  • ¼ cup hummus, either homemade or store bought

  • ½ carrot, peeled and cut into sticks

  • ½ cucumber, cut into vegetable sticks



Mixed vegetable lasagne




  • 1 medium (eg. apple) or 2 small (eg. apricot)



Breakfast panna cotta


Morning Tea

Avocado and tomato sandwich

  • 1 slice wholegrain bread

  • ¼ avocado, thinly sliced

  • ½ tomato, thinly sliced



Roasted pumpkin and salmon salad

  • 100g pumpkin, cut into small cubes, roasted

  • 2 cups mixed salad leaved

  • ¼ cup cooked quinoa

  • 200g salmon fillet, grilled

  • 1 tsp. balsamic glaze


Afternoon Tea


  • 1 medium (eg. apple) or 2 small (eg. apricot)



Creamy chicken, bacon and vegetable pie



Warm chai latte

  • Chai tea bag, steeped in boiling water

  • 1 cup milk, warmed

  • 1 tsp. cinnamon sugar

© 2016 by Georgina Mae Hansford. All rights reserved. ABN 94 321 829 701

Brisbane, Australia  |  georgie.hansford@hotmail.com

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