AUSTRALIAN portioN size guide

1 1 cup=Grains or cereals: 4 6 serves a day. Each of these is one serve ..2 slices reduced-fat cheese (40g)a 200g tub of yoghurt 1 cup cow s milk or calcium-fortified alternative a small milky coffee (such as a flat white) dairy or alternatives: 3 4 a daya quarter of an avocado2 teaspoons table spread 2 teaspoons oilunsaturated fats: 2 4 a dayprotein: 2 3 serves a day. Each of these is one serve ..a hand- size piece of raw fish (115g)2 large eggsa palm- size piece of raw meat or chicken (90 100g)a small can of fish (95g)a small handful of nuts or seeds (30g)170g tofu (the size of a deck of cards) 1 cup cooked or canned legumestreat foods: not every day. Each of these is one serve ..a slice of iced cake 5 6 lolliesa row (4 squares) of chocolate2 3 plain sweet biscuits 2 small scoopsof ice creamHalf a 50g packet of potato chips12 hot chipsChoose the right portionFor more portioN ideas, visit cup muesli cup cooked porridge cup cooked pasta cup cooked rice cup flaky cereal 1 slice bread bread roll fruit: 2 serves a day.

2 Each of these is one serve ..2 kiwi fruit1 banana1 apple4 dried apricots1 cup berries1 cup canned fruit2 tablespoons sultanasHalf a small glass of no-added-sugar fruit juice1 small potato1 cupbroccoli1 largecarrot1 small tomato corn cob1 cup leafy greens cup cooked vegetables cup baked beans cup cooked or canned legumes veGetables: 5+ serves a day. Each of these is one serve .. alwayssize your food right!=Now you canCompiled by dietitians and based on AUSTRALIAN Dietary of these is one serve ..Each of these is one serve .. portioN size guideAUSTRALIAN practical ideas from the expertsBrought to you by