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National Nutrition Week, 16-22 October 2016.

Australian Dietary Guidelines: Recommended daily intakes

The Australian Dietary Guidelines recommend the number of ‘standard serves’ we should consume from the five core food groups each day, for a nutritious and balanced diet.

The recommended intakes are an average to aim for each day. While it is normal to eat more of some foods on some days, and less on other days, what matters most is that you eat as close to these amounts as possible. This will ensure you’re getting an adequate amount of energy and nutrients in your overall diet.

Separate Infant Feeding Guidelines exist (for healthcare workers) for children under 2 years of age, or click you can to download a brochure 'Giving your baby the best start'.

Visit www.eatforhealth.gov.au for further information on the Australian Dietary Guidelines and recommended intakes.
 

Recommended daily intakes

Recommended average number of standard serves per day

Toddlers Vegetables and legumes Fruit Grains (cereal) Lean meat, fish, poultry, eggs, nuts, seeds, legumes, beans Milk, yoghurt, cheese & alternatives Allowance for additional serves from any food group*
Girls and boys
1–2 years
2-3 0.5 4 1 1-1.5 0
Girls and boys
2-3 years
2.5 1 4 1 1.5 0-1

 

Children Vegetables and legumes Fruit Grains (cereal) Lean meat, fish, poultry, eggs, nuts, seeds, legumes, beans Milk, yoghurt, cheese & alternatives Allowance for additional serves from any food group*
Girls 4-8 years 4.5 1.5 4 1.5 1.5 0-1
Girls 9-11 years 5 2 4 2.5 3 0-3

Boys 4-8 years

4.5

1.5

4

1.5

2

0-2.5

Boys 9-11 years

5

2

5

2.5

2.5

0-3

 

Adolescents Vegetables and legumes Fruit Grains (cereal) Lean meat, fish, poultry, eggs, nuts, seeds, legumes, beans Milk, yoghurt, cheese & alternatives Allowance for additional serves from any food group*

Girls 12-13 years

5

2

5

2.5

3.5

0-2.5

Girls 14-18 years

5

2

7

2.5

3.5

0-2.5

Boys 12-13 years

5.5

2

6

2.5

3.5

0-3

Boys 14-18 years

5.5

2

7

2.5

3.5

0-5

 

Adults Vegetables and legumes Fruit Grains (cereal) Lean meat, fish, poultry, eggs, nuts, seeds, legumes, beans Milk, yoghurt, cheese & alternatives Allowance for additional serves from any food group*
Women
19-50 years
5 2 6 2.5 2.5 0-2.5
Women
51-70 years
5 2 4 2 4 0-2.5
Men
19-50 years
6 2 6 3 2.5 0-3
Men
51-70 years
5.5 2 6 2.5 2.5 0-2.5

 

Older adults Vegetables and legumes Fruit Grains (cereal) Lean meat, fish, poultry, eggs, nuts, seeds, legumes, beans Milk, yoghurt, cheese & alternatives Allowance for additional serves from any food group*
Women
70+ years
5 2 3 2 4 0-2.5
Men 70+ years 5 2 4.5 2.5 3.5 0-2.5

 

Pregnant & breastfeeding

Vegetables and legumes

Fruit

Grains (cereal)

Lean meat, fish, poultry, eggs, nuts, seeds, legumes, beans

Milk, yoghurt, cheese & alternatives

Allowance for additional serves from any food group*

Pregnant            

Under 18 years

5

2

8

3.5

3.5

0-3

Over 18 years

5

2

8.5

3.5

2.5

0-2.5

Breastfeeding            

Under 18 years

5.5

2

9

2.5

4

0-3

Over 18 years 7.5 1 9 2.5 2.5 0-2.5

* Additional serves are allowed for taller or more active people. Nutrition Australia encourages people to choose additional extra serves from the five core food groups, and to limit serves of ‘discretionary foods’ to a maximum of one serve per day (approx. 600kJ).


Healthy fats

The Guidelines also include a daily allowance for additional unsaturated fats from spreads, oils, nuts or seeds:

Age and gender Daily allowance for additional unsaturated fats
1-2 years 7–10g
(Nut pastes are recommended instead of whole nuts and seeds
because of the potential choking risk).
2-3 years 4.5g
4-11 years 7-10g
12-13 years 11-15g
14-18 years 14-20g
Men under 70 28-40g
Women under 70 14-20g

 

The key to a balanced diet is to enjoy a variety of foods from the five core food groups, and to limit your intake of foods and drinks that are high in saturated fat, sugar and salt.

Click here for more information on healthy eating for you.

 

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