Daily Serves Calculator (Five Food Groups)
Find out how many serves of vegetables, fruit, grains, protein, and dairy you need daily based on Australian Dietary Guidelines.
Your current age in years (guidelines cover ages 2+)
Are you currently pregnant? (Applies to females only)
Are you currently breastfeeding? (Applies to females only)
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Frequently Asked Questions
What are the five food groups in Australia?
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.
What counts as one serve of vegetables?
One standard serve of vegetables is about 75g, which equals roughly ยฝ cup of cooked vegetables, 1 cup of raw salad, or ยฝ medium potato. Most Australians don't eat enough vegetables โ the average adult needs 5-6 serves per day.
Why do pregnant women need more grains?
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.
Do these guidelines apply to children under 2?
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.
Are these guidelines from the Australian Government?
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.
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