The five food groups

The Australian Dietary Guidelines recommend we should include a variety of foods everyday from all five food groups.

Fruit

rsz_fruit
How much should I have?
4-8yrs9-11yrs12-13yrs14-18yrs
Boys1 ½222
Girls1 ½222

What’s a serve?
  • 1 medium fruit (banana, apple, orange)
  • 2 small fruit (apricot, plum, kiwi fruit)
  • 1 cup canned fruit (without added sugar)

Or occasionally:

  • ½ cup fruit juice (without added sugar)
  • 30g dried fruit

Vegetables and legumes/beans

rsz_vegetables
How much should I have?
4-8yrs9-11yrs12-13yrs14-18yrs
Boys4 ½55 ½5 ½
Girls4 ½555

What’s a serve?
  • 1 cup raw leafy green veg (lettuce, rocket)
  • ½ cup cooked green or orange veg (carrot, broccoli, pumpkin)
  • ½ cup corn
  • ½ medium potato or sweet potato

Milk, yoghurt, cheese and alternatives

Choose mostly low fat

rsz_dairy
How much should I have?
4-8yrs9-11yrs12-13yrs14-18yrs
Boys22 ½3 ½3 ½
Girls1 ½33 ½3 ½

What’s a serve?
  • 1 cup of milk
  • 2 slices of cheese
  • ¾ cup of yoghurt
  • 1 cup of soy milk (with added calcium)
  • 100g firm tofu

Grains and cereals

Choose mostly wholegrain

rsz_grains_and_cereals
How much should I have?
4-8yrs9-11yrs12-13yrs14-18yrs
Boys4567
Girls4457

What’s a serve?
  • 1 slice of bread
  • 1 medium roll or flat bread
  • ½ cup cooked rice, pasta or noodles
  • ½ cup cooked porridge
  • 2/3 cup wheat cereal flakes
  • ¼ cup muesli

Lean meats and poultry, fish, eggs, tofu, nuts and seeds and legumes/beans

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The Australian Dietary Guidelines recommend we should include a variety of foods everyday from all five food groups.



Fruit

rsz_fruit
How much should I have?
4-8yrs9-11yrs12-13yrs14-18yrs
Boys1 ½222
Girls1 ½222





What’s a serve?
  • 1 medium fruit (banana, apple, orange)
  • 2 small fruit (apricot, plum, kiwi fruit)
  • 1 cup canned fruit (without added sugar)

Or occasionally:

  • ½ cup fruit juice (without added sugar)
  • 30g dried fruit



Vegetables and legumes/beans

rsz_vegetables
How much should I have?
4-8yrs9-11yrs12-13yrs14-18yrs
Boys4 ½55 ½5 ½
Girls4 ½555





What’s a serve?
  • 1 cup raw leafy green veg (lettuce, rocket)
  • ½ cup cooked green or orange veg (carrot, broccoli, pumpkin)
  • ½ cup corn
  • ½ medium potato or sweet potato



Milk, yoghurt, cheese and alternatives

Choose mostly low fat

rsz_dairy
How much should I have?
4-8yrs9-11yrs12-13yrs14-18yrs
Boys22 ½3 ½3 ½
Girls1 ½33 ½3 ½





What’s a serve?
  • 1 cup of milk
  • 2 slices of cheese
  • ¾ cup of yoghurt
  • 1 cup of soy milk (with added calcium)
  • 100g firm tofu

Grains and cereals

Choose mostly whole grain

rsz_grains_and_cereals
How much should I have?
4-8yrs9-11yrs12-13yrs14-18yrs
Boys4567
Girls4457
What’s a serve?
  • 1 slice of bread
  • 1 medium roll or flat bread
  • ½ cup cooked rice, pasta or noodles
  • ½ cup cooked porridge
  • 2/3 cup wheat cereal flakes
  • ¼ cup muesli



Lean meats and poultry, fish, eggs, tofu, nuts and seeds and legumes/beans

Choose lean cuts

rsz_meat
How much should I have?
4-8yrs9-11yrs12-13yrs14-18yrs
Boys1 ½2 ½2 ½2 ½
Girls1 ½2 ½2 ½2 ½





What’s a serve?
  • 65g of lean meat (beef, lamb, pork or kangaroo)
  • 80g of chicken or turkey
  • 100g of cooked or canned fish
  • 2 eggs
  • 1 cup of legumes/beans
  • 170g tofu
  • 30g nuts or seeds

For more information about the foods within the five food groups, take a look at the Australian Guide to Healthy Eating.



Sources:

National Health and Medical Research Council 2013, Australian Dietary Guidelines Summary, accessed 4th August 2015, www.eatforhealth.gov.au/sites/default/files/files/the_guidelines/n55a_australian_dietary_guidelines_summary_131014.pdf

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Events  Marketing Food at School workshops (ACT only)  Running a Profitable Healthy School Canteen  Managing a canteen  Canteen committee  Canteens in small schools  Finances  Food Safety & Hygiene In the Canteen (non-members)  Food safety in the canteen  Food Waste in the Canteen  Leasing the canteen (NSW)  Policies and regulations  Record keeping  School gardens and the canteen  Staffing the canteen  Work health, safety and compensation  School Canteen Online Ordering Comparison  The canteen menu  Allergies and special diets  Food allergies and the canteen  Canteen recipes  Drinks in the canteen  Menu essentials  The National Healthy School Guidelines canteen calculator (ACT)  Canteen Lookbook  CANTEEN MARKETING  Canteen Recipes Search  Common recommendations for NSW canteens  Copyright and disclaimer  Dashboard  Developing a plan to prepare for school closures  Did you know your membership is due for renewal?  Download the Fruit & Veg Month Logo & promotional tile  Download the Vegetable Week & The Big Vegie Crunch logo here  Early Stage 1  Eggs and food safety  Enewsletter sign up  Everyday Recipes  Food & nutrition  5 Food Groups  Dairy  Fruit  Grains, breads & cereals  Meat, poultry, fish, eggs and more  Vegetables  Drinks  Caffeine and energy drinks  Fruit juice  Milk  Soft drinks & diet soft drinks  Sports drinks  Why Water?  Food allergies & intolerances  Gluten free diets and coeliac disease  What is anaphylaxis?  Guidelines & recommended intakes  Australian Dietary Guidelines  Australian Guide to Healthy Eating  Health promotion messages  Nutrient reference values  Nutrients in food  Calcium  Carbohydrates  Energy (kilojoules)  Fat  Fibre & whole grains  Protein  Sodium/Salt  Vitamins & minerals  Our nutrition philosophy  Position statements  Added sugar in food  Confectionery  Food Industry  Buyers’ Guide  Healthy Kids Food Exhibition and Training Day  Healthy Kids Product Registration Scheme (PRS)  How to Register  Our Nutrient Criteria  PRS Forms & 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groups  Vegan and vegetarian diets  Primary school  Calcium  Can you name the Fruit & Veg?  Corny jokes for kids!  DIY snack ideas  Food label fun  Fruit  How to read a recipe  Lunch box reviews  Mindful munching  Quiz: who am I?  The five food groups  Vegetables  Water  Leasee Membership  List NSW Everyday Recipes  Marketing Food at School case study  Marketing Food at School Catalogue (ACT)  Marketing Food at School Program ACT  Marketing Food At School workshops  Marketing Foods at School Use the 5Ps  Membership  Contact us  Healthy Kids Members’ Magazine  How to join or renew  Member benefits  Member log in  New Healthy Kids member benefit – introducing Cashless  News & advice hub  Healthy eating  Help for parents  HKA news  Kids corner  Nutrition news  Product reviews  Recipes  Organisation Membership  Parent bodies  P&C canteen management  P&C/P&F insurance  Working with children check  Parents  Children & hydration  Does Your School Canteen Meet The NSW Healthy School Canteen 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Vegetable Week & The Big Vegie Crunch 2021 Resources  Teachers Booklet 2014  Thank You for Registering  Thanks for registering for Fruit & Veg Month 2021!  The Big Vegie Crunch song  Up the Veg at Home activity ideas  Up the Veg family poster and notes page  Vegetable Week & The Big Vegie Crunch 2019 recipes  Webinar: Getting to know the NSW Healthy School Canteen Strategy  Webinar: Running a profitable healthy school canteen  Webinar: The Menu Check Application  Welcome to HKA Online  Workshop Registration Wait List  Your Health Link Photographic Competition 2021 
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Membership Expired:  Enter an external URL below  (BVC 2021 – Home page test)  2019 Healthy Kids Expo  About us  Board of Directors  Contact us  Get involved  Advertise with us!  Donate  Partners and sponsors  Volunteer  Media centre  Our social media/community guidelines  Our history  Staff  What we do  Adopt a Healthy Kids School  Adopted School Membership application  Are you a member of Healthy Kids?  Big Vege Crunch logo download  Breakfast items  BVC 2021 Countdown  BVC 2021 Enter your data  BVC 2021 School Search  canteen corner  Canteen Guidelines  ACT National Healthy School Canteen Guidelines  NSW Healthy School Canteen Strategy  Get More Help  Healthy Food & Drink Ideas for Fundraisers & Special Events  How to Favourably Price Everyday foods  Information for School Canteens Reopening in NSW  Marketing & Promotion: NSW Healthy School Canteen Strategy  Portion Size Help  SA Right Bite  Canteen network meetings and contacts  Healthy Food Information Service  Healthy Kids Events  Marketing Food at School workshops (ACT only)  Running a Profitable Healthy School Canteen  Managing a canteen  Canteen committee  Canteens in small schools  Finances  Food Safety & Hygiene In the Canteen (non-members)  Food safety in the canteen  Food Waste in the Canteen  Leasing the canteen (NSW)  Policies and regulations  Record keeping  School gardens and the canteen  Staffing the canteen  Work health, safety and compensation  School Canteen Online Ordering Comparison  The canteen menu  Allergies and special diets  Food allergies and the canteen  Canteen recipes  Drinks in the canteen  Menu essentials  The National Healthy School Guidelines canteen calculator (ACT)  Canteen Lookbook  CANTEEN MARKETING  Canteen Recipes Search  Common recommendations for NSW canteens  Copyright and disclaimer  Dashboard  Developing a plan to prepare for school closures  Did you know your membership is due for renewal?  Download the Fruit & Veg Month Logo & promotional tile  Download the Vegetable Week & The Big Vegie Crunch logo here  Early Stage 1  Eggs and food safety  Enewsletter sign up  Everyday Recipes  Food & nutrition  5 Food Groups  Dairy  Fruit  Grains, breads & cereals  Meat, poultry, fish, eggs and more  Vegetables  Drinks  Caffeine and energy drinks  Fruit juice  Milk  Soft drinks & diet soft drinks  Sports drinks  Why Water?  Food allergies & intolerances  Gluten free diets and coeliac disease  What is anaphylaxis?  Guidelines & recommended intakes  Australian Dietary Guidelines  Australian Guide to Healthy Eating  Health promotion messages  Nutrient reference values  Nutrients in food  Calcium  Carbohydrates  Energy (kilojoules)  Fat  Fibre & whole grains  Protein  Sodium/Salt  Vitamins & minerals  Our nutrition philosophy  Position statements  Added sugar in food  Confectionery  Food Industry  Buyers’ Guide  Healthy Kids Food Exhibition and Training Day  Healthy Kids Product Registration Scheme (PRS)  How to Register  Our Nutrient Criteria  PRS Forms & Resources  How HKA works with the Food Industry  Information for the Food Industry  Food Industry & the NSW Healthy School Canteen Strategy  The School Canteen Market  What are Nutrient Criteria?  What’s New  Food Safety in the Canteen (non-members)  Food-Free Fundraising  Fruit & Veg Month 2017 recipes  Fruit & Veg Month 2019 Recipes  Fruit & Veg Month 2021 Parent tiles  Fruit & Veg Month student competition  Fruit & Veg Power ES1  Fruit & Veg Power S1  Fruit & Veg Power S2  Fruit & Veg Power S3  Healthy school canteen case studies  Home  Home – New  HPO support  HPO Train-The-Trainer Profitability Workshop  Individual Membership  Insurance application  Jelly – can you sell it?  Kids zone  High school  Apps for wellbeing  Are you doing it tough?  Ask us a question  Caffeine  Calcium  Detoxing  Dieting  High School Workshops  How to read a food label  Iron  Macronutrients  Mythbusting diets  Pop Culture Diets  Skipping breakfast  Sports and Physical Activity  Superfoods  The five food groups  Vegan and vegetarian diets  Primary school  Calcium  Can you name the Fruit & Veg?  Corny jokes for kids!  DIY snack ideas  Food label fun  Fruit  How to read a recipe  Lunch box reviews  Mindful munching  Quiz: who am I?  The five food groups  Vegetables  Water  Leasee Membership  List NSW Everyday Recipes  Marketing Food at School case study  Marketing Food at School Catalogue (ACT)  Marketing Food at School Program ACT  Marketing Food At School workshops  Marketing Foods at School Use the 5Ps  Membership  Contact us  Healthy Kids Members’ Magazine  How to join or renew  Member benefits  Member log in  New Healthy Kids member benefit – introducing Cashless  News & advice hub  Healthy eating  Help for parents  HKA news  Kids corner  Nutrition news  Product reviews  Recipes  Organisation Membership  Parent bodies  P&C canteen management  P&C/P&F insurance  Working with children check  Parents  Children & hydration  Does Your School Canteen Meet The NSW Healthy School Canteen Strategy?  Family meal times  Packing a healthy lunchbox  Choosing healthy snacks  Recipes  Shaping positive eating behaviours  Family meals: why do they matter?  Mindful eating  Solutions for Fussy Eaters  Sign up for our email newsletter  Teaching From Home  The NSW Healthy School Canteen Strategy for Parents  Up the fruit and veg at your place!  Privacy  Revised School Details  RSVP  Sample menus: NSW Healthy School Canteen Strategy  School Membership  School snack ideas  School support  Small Schools Membership  Stage 1  Stage 2  Stage 3  Styles test  Teachers  Crunch&Sip  Fruit & Veg Month  Fruit & Veg Month 2019 Resources  Fruit & Veg Month 2020 Resources  Fruit & Veg Month 2021 Recipes  Fruit & Veg Month 2021 Resources  Fruit & Veg Power (2017) IWB materials  Vegetable Science (2016) IWB materials  Healthy Kids Nutrition Activities  How to start a kitchen garden  Teaching resources  Vegetable Week & The Big Vegie Crunch  Vegetable Week & The Big Vegie Crunch 2021 recipes  Vegetable Week & The Big Vegie Crunch 2021 Resources  Teachers Booklet 2014  Thank You for Registering  Thanks for registering for Fruit & Veg Month 2021!  The Big Vegie Crunch song  Up the Veg at Home activity ideas  Up the Veg family poster and notes page  Vegetable Week & The Big Vegie Crunch 2019 recipes  Webinar: Getting to know the NSW Healthy School Canteen Strategy  Webinar: Running a profitable healthy school canteen  Webinar: The Menu Check Application  Welcome to HKA Online  Workshop Registration Wait List  Your Health Link Photographic Competition 2021 
Membership For Approval:  Enter an external URL below  (BVC 2021 – Home page test)  2019 Healthy Kids Expo  About us  Board of Directors  Contact us  Get involved  Advertise with us!  Donate  Partners and sponsors  Volunteer  Media centre  Our social media/community guidelines  Our history  Staff  What we do  Adopt a Healthy Kids School  Adopted School Membership application  Are you a member of Healthy Kids?  Big Vege Crunch logo download  Breakfast items  BVC 2021 Countdown  BVC 2021 Enter your data  BVC 2021 School Search  canteen corner  Canteen Guidelines  ACT National Healthy School Canteen Guidelines  NSW Healthy School Canteen Strategy  Get More Help  Healthy Food & Drink Ideas for Fundraisers & Special Events  How to Favourably Price Everyday foods  Information for School Canteens Reopening in NSW  Marketing & Promotion: NSW Healthy School Canteen Strategy  Portion Size Help  SA Right Bite  Canteen network meetings and contacts  Healthy Food Information Service  Healthy Kids Events  Marketing Food at School workshops (ACT only)  Running a Profitable Healthy School Canteen  Managing a canteen  Canteen committee  Canteens in small schools  Finances  Food Safety & Hygiene In the Canteen (non-members)  Food safety in the canteen  Food Waste in the Canteen  Leasing the canteen (NSW)  Policies and regulations  Record keeping  School gardens and the canteen  Staffing the canteen  Work health, safety and compensation  School Canteen Online Ordering Comparison  The canteen menu  Allergies and special diets  Food allergies and the canteen  Canteen recipes  Drinks in the canteen  Menu essentials  The National Healthy School Guidelines canteen calculator (ACT)  Canteen Lookbook  CANTEEN MARKETING  Canteen Recipes Search  Common recommendations for NSW canteens  Copyright and disclaimer  Dashboard  Developing a plan to prepare for school closures  Did you know your membership is due for renewal?  Download the Fruit & Veg Month Logo & promotional tile  Download the Vegetable Week & The Big Vegie Crunch logo here  Early Stage 1  Eggs and food safety  Enewsletter sign up  Everyday Recipes  Food & nutrition  5 Food Groups  Dairy  Fruit  Grains, breads & cereals  Meat, poultry, fish, eggs and more  Vegetables  Drinks  Caffeine and energy drinks  Fruit juice  Milk  Soft drinks & diet soft drinks  Sports drinks  Why Water?  Food allergies & intolerances  Gluten free diets and coeliac disease  What is anaphylaxis?  Guidelines & recommended intakes  Australian Dietary Guidelines  Australian Guide to Healthy Eating  Health promotion messages  Nutrient reference values  Nutrients in food  Calcium  Carbohydrates  Energy (kilojoules)  Fat  Fibre & whole grains  Protein  Sodium/Salt  Vitamins & minerals  Our nutrition philosophy  Position statements  Added sugar in food  Confectionery  Food Industry  Buyers’ Guide  Healthy Kids Food Exhibition and Training Day  Healthy Kids Product Registration Scheme (PRS)  How to Register  Our Nutrient Criteria  PRS Forms & Resources  How HKA works with the Food Industry  Information for the Food Industry  Food Industry & the NSW Healthy School Canteen Strategy  The School Canteen Market  What are Nutrient Criteria?  What’s New  Food Safety in the Canteen (non-members)  Food-Free Fundraising  Fruit & Veg Month 2017 recipes  Fruit & Veg Month 2019 Recipes  Fruit & Veg Month 2021 Parent tiles  Fruit & Veg Month student competition  Fruit & Veg Power ES1  Fruit & Veg Power S1  Fruit & Veg Power S2  Fruit & Veg Power S3  Healthy school canteen case studies  Home  Home – New  HPO support  HPO Train-The-Trainer Profitability Workshop  Individual Membership  Insurance application  Jelly – can you sell it?  Kids zone  High school  Apps for wellbeing  Are you doing it tough?  Ask us a question  Caffeine  Calcium  Detoxing  Dieting  High School Workshops  How to read a food label  Iron  Macronutrients  Mythbusting diets  Pop Culture Diets  Skipping breakfast  Sports and Physical Activity  Superfoods  The five food groups  Vegan and vegetarian diets  Primary school  Calcium  Can you name the Fruit & Veg?  Corny jokes for kids!  DIY snack ideas  Food label fun  Fruit  How to read a recipe  Lunch box reviews  Mindful munching  Quiz: who am I?  The five food groups  Vegetables  Water  Leasee Membership  List NSW Everyday Recipes  Marketing Food at School case study  Marketing Food at School Catalogue (ACT)  Marketing Food at School Program ACT  Marketing Food At School workshops  Marketing Foods at School Use the 5Ps  Membership  Contact us  Healthy Kids Members’ Magazine  How to join or renew  Member benefits  Member log in  New Healthy Kids member benefit – introducing Cashless  News & advice hub  Healthy eating  Help for parents  HKA news  Kids corner  Nutrition news  Product reviews  Recipes  Organisation Membership  Parent bodies  P&C canteen management  P&C/P&F insurance  Working with children check  Parents  Children & hydration  Does Your School Canteen Meet The NSW Healthy School Canteen Strategy?  Family meal times  Packing a healthy lunchbox  Choosing healthy snacks  Recipes  Shaping positive eating behaviours  Family meals: why do they matter?  Mindful eating  Solutions for Fussy Eaters  Sign up for our email newsletter  Teaching From Home  The NSW Healthy School Canteen Strategy for Parents  Up the fruit and veg at your place!  Privacy  Revised School Details  RSVP  Sample menus: NSW Healthy School Canteen Strategy  School Membership  School snack ideas  School support  Small Schools Membership  Stage 1  Stage 2  Stage 3  Styles test  Teachers  Crunch&Sip  Fruit & Veg Month  Fruit & Veg Month 2019 Resources  Fruit & Veg Month 2020 Resources  Fruit & Veg Month 2021 Recipes  Fruit & Veg Month 2021 Resources  Fruit & Veg Power (2017) IWB materials  Vegetable Science (2016) IWB materials  Healthy Kids Nutrition Activities  How to start a kitchen garden  Teaching resources  Vegetable Week & The Big Vegie Crunch  Vegetable Week & The Big Vegie Crunch 2021 recipes  Vegetable Week & The Big Vegie Crunch 2021 Resources  Teachers Booklet 2014  Thank You for Registering  Thanks for registering for Fruit & Veg Month 2021!  The Big Vegie Crunch song  Up the Veg at Home activity ideas  Up the Veg family poster and notes page  Vegetable Week & The Big Vegie Crunch 2019 recipes  Webinar: Getting to know the NSW Healthy School Canteen Strategy  Webinar: Running a profitable healthy school canteen  Webinar: The Menu Check Application  Welcome to HKA Online  Workshop Registration Wait List  Your Health Link Photographic Competition 2021 
Membership For Confirmation:  Enter an external URL below  (BVC 2021 – Home page test)  2019 Healthy Kids Expo  About us  Board of Directors  Contact us  Get involved  Advertise with us!  Donate  Partners and sponsors  Volunteer  Media centre  Our social media/community guidelines  Our history  Staff  What we do  Adopt a Healthy Kids School  Adopted School Membership application  Are you a member of Healthy Kids?  Big Vege Crunch logo download  Breakfast items  BVC 2021 Countdown  BVC 2021 Enter your data  BVC 2021 School Search  canteen corner  Canteen Guidelines  ACT National Healthy School Canteen Guidelines  NSW Healthy School Canteen Strategy  Get More Help  Healthy Food & Drink Ideas for Fundraisers & Special Events  How to Favourably Price Everyday foods  Information for School Canteens Reopening in NSW  Marketing & Promotion: NSW Healthy School Canteen Strategy  Portion Size Help  SA Right Bite  Canteen network meetings and contacts  Healthy Food Information Service  Healthy Kids Events  Marketing Food at School workshops (ACT only)  Running a Profitable Healthy School Canteen  Managing a canteen  Canteen committee  Canteens in small schools  Finances  Food Safety & Hygiene In the Canteen (non-members)  Food safety in the canteen  Food Waste in the Canteen  Leasing the canteen (NSW)  Policies and regulations  Record keeping  School gardens and the canteen  Staffing the canteen  Work health, safety and compensation  School Canteen Online Ordering Comparison  The canteen menu  Allergies and special diets  Food allergies and the canteen  Canteen recipes  Drinks in the canteen  Menu essentials  The National Healthy School Guidelines canteen calculator (ACT)  Canteen Lookbook  CANTEEN MARKETING  Canteen Recipes Search  Common recommendations for NSW canteens  Copyright and disclaimer  Dashboard  Developing a plan to prepare for school closures  Did you know your membership is due for renewal?  Download the Fruit & Veg Month Logo & promotional tile  Download the Vegetable Week & The Big Vegie Crunch logo here  Early Stage 1  Eggs and food safety  Enewsletter sign up  Everyday Recipes  Food & nutrition  5 Food Groups  Dairy  Fruit  Grains, breads & cereals  Meat, poultry, fish, eggs and more  Vegetables  Drinks  Caffeine and energy drinks  Fruit juice  Milk  Soft drinks & diet soft drinks  Sports drinks  Why Water?  Food allergies & intolerances  Gluten free diets and coeliac disease  What is anaphylaxis?  Guidelines & recommended intakes  Australian Dietary Guidelines  Australian Guide to Healthy Eating  Health promotion messages  Nutrient reference values  Nutrients in food  Calcium  Carbohydrates  Energy (kilojoules)  Fat  Fibre & whole grains  Protein  Sodium/Salt  Vitamins & minerals  Our nutrition philosophy  Position statements  Added sugar in food  Confectionery  Food Industry  Buyers’ Guide  Healthy Kids Food Exhibition and Training Day  Healthy Kids Product Registration Scheme (PRS)  How to Register  Our Nutrient Criteria  PRS Forms & Resources  How HKA works with the Food Industry  Information for the Food Industry  Food Industry & the NSW Healthy School Canteen Strategy  The School Canteen Market  What are Nutrient Criteria?  What’s New  Food Safety in the Canteen (non-members)  Food-Free Fundraising  Fruit & Veg Month 2017 recipes  Fruit & Veg Month 2019 Recipes  Fruit & Veg Month 2021 Parent tiles  Fruit & Veg Month student competition  Fruit & Veg Power ES1  Fruit & Veg Power S1  Fruit & Veg Power S2  Fruit & Veg Power S3  Healthy school canteen case studies  Home  Home – New  HPO support  HPO Train-The-Trainer Profitability Workshop  Individual Membership  Insurance application  Jelly – can you sell it?  Kids zone  High school  Apps for wellbeing  Are you doing it tough?  Ask us a question  Caffeine  Calcium  Detoxing  Dieting  High School Workshops  How to read a food label  Iron  Macronutrients  Mythbusting diets  Pop Culture Diets  Skipping breakfast  Sports and Physical Activity  Superfoods  The five food groups  Vegan and vegetarian diets  Primary school  Calcium  Can you name the Fruit & Veg?  Corny jokes for kids!  DIY snack ideas  Food label fun  Fruit  How to read a recipe  Lunch box reviews  Mindful munching  Quiz: who am I?  The five food groups  Vegetables  Water  Leasee Membership  List NSW Everyday Recipes  Marketing Food at School case study  Marketing Food at School Catalogue (ACT)  Marketing Food at School Program ACT  Marketing Food At School workshops  Marketing Foods at School Use the 5Ps  Membership  Contact us  Healthy Kids Members’ Magazine  How to join or renew  Member benefits  Member log in  New Healthy Kids member benefit – introducing Cashless  News & advice hub  Healthy eating  Help for parents  HKA news  Kids corner  Nutrition news  Product reviews  Recipes  Organisation Membership  Parent bodies  P&C canteen management  P&C/P&F insurance  Working with children check  Parents  Children & hydration  Does Your School Canteen Meet The NSW Healthy School Canteen Strategy?  Family meal times  Packing a healthy lunchbox  Choosing healthy snacks  Recipes  Shaping positive eating behaviours  Family meals: why do they matter?  Mindful eating  Solutions for Fussy Eaters  Sign up for our email newsletter  Teaching From Home  The NSW Healthy School Canteen Strategy for Parents  Up the fruit and veg at your place!  Privacy  Revised School Details  RSVP  Sample menus: NSW Healthy School Canteen Strategy  School Membership  School snack ideas  School support  Small Schools Membership  Stage 1  Stage 2  Stage 3  Styles test  Teachers  Crunch&Sip  Fruit & Veg Month  Fruit & Veg Month 2019 Resources  Fruit & Veg Month 2020 Resources  Fruit & Veg Month 2021 Recipes  Fruit & Veg Month 2021 Resources  Fruit & Veg Power (2017) IWB materials  Vegetable Science (2016) IWB materials  Healthy Kids Nutrition Activities  How to start a kitchen garden  Teaching resources  Vegetable Week & The Big Vegie Crunch  Vegetable Week & The Big Vegie Crunch 2021 recipes  Vegetable Week & The Big Vegie Crunch 2021 Resources  Teachers Booklet 2014  Thank You for Registering  Thanks for registering for Fruit & Veg Month 2021!  The Big Vegie Crunch song  Up the Veg at Home activity ideas  Up the Veg family poster and notes page  Vegetable Week & The Big Vegie Crunch 2019 recipes  Webinar: Getting to know the NSW Healthy School Canteen Strategy  Webinar: Running a profitable healthy school canteen  Webinar: The Menu Check Application  Welcome to HKA Online  Workshop Registration Wait List  Your Health Link Photographic Competition 2021 
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Failed to load plugin url: https://healthy-kids.com.au/wp-admin/post.php?WLMTNMCEPlugin4Only=1

Choose lean cuts

rsz_meat
How much should I have?
4-8yrs9-11yrs12-13yrs14-18yrs
Boys1 ½2 ½2 ½2 ½
Girls1 ½2 ½2 ½2 ½

What’s a serve?
  • 65g of lean meat (beef, lamb, pork or kangaroo)
  • 80g of chicken or turkey
  • 100g of cooked or canned fish
  • 2 eggs
  • 1 cup of legumes/beans
  • 170g tofu
  • 30g nuts or seeds

For more information about the foods within the five food groups, take a look at the Australian Guide to Healthy Eating.

Sources:

National Health and Medical Research Council 2013, Australian Dietary Guidelines Summary, accessed 4th August 2015, www.eatforhealth.gov.au/sites/default/files/files/the_guidelines/n55a_australian_dietary_guidelines_summary_131014.pdf