Daily Serves Calculator (Five Food Groups)

The Australian Dietary Guidelines identify five core food groups: vegetables and legumes, fruit, grain (cereal) foods, lean meats and protein alternatives, and milk/yoghurt/cheese (dairy). Each group provides different essential nutrients, and eating the recommended serves from all five groups supports overall health.

One standard serve of vegetables is about 75g, which equals roughly ½ cup of cooked vegetables, 1 cup of raw salad, or ½ medium potato. Most Australians don't eat enough vegetables — the average adult needs 5-6 serves per day.

Pregnant women need 8.5 serves of grain foods per day (compared to 6 for non-pregnant women) because grains provide essential B vitamins, iron, and energy needed to support the growing baby. Wholegrain and high-fibre options are recommended for at least two-thirds of grain serves.

No. The Australian Dietary Guidelines provide specific food group serves for ages 2 and above. Children under 2 have different nutritional needs, including continued breastfeeding or formula. Speak with your paediatrician or child health nurse for age-appropriate feeding advice.

Yes. This calculator is based on the Australian Dietary Guidelines published by the National Health and Medical Research Council (NHMRC) through the Eat for Health program. These are the official dietary recommendations for Australians.