Use the information below as a guide. On some days you might have more foods from a particular group than on others.
Try to include more foods from groups that you struggle to eat enough of, especially vegetables to help develop a healthy eating pattern.
Babies
(0–12 months)
- Breastmilk or commercial infant formula is all a baby needs until around six months of age.
- Start to introduce solid foods (smooth, mashed or soft pieces) when your baby shows signs of being ready.
Toddlers
(1–3 years)
| Vegetables: | 2–3 serves |
| Fruit: | ½–1 serve |
| Grains: | 4 serves |
| Meat and alternatives: | 1 serve |
| Dairy and alternatives: | 1–1½ serves |
Children
(4–8 years)
| Vegetables: | 4½ serves |
| Fruit: | 1½ serves |
| Grains: | 4 serves |
| Meat and alternatives: | 1½ serves |
| Dairy and alternatives: | 1½–2 serves |
(9–11 years)
| Vegetables: | 5 serves |
| Fruit: | 2 serves |
| Grains: | 4–5 serves |
| Meat and alternatives: | 2½ serves |
| Dairy and alternatives: | 2½–3 serves |
Teenagers
(12–13 years)
| Vegetables: | 5–5½ serves |
| Fruit: | 2 serves |
| Grains: | 5–6 serves |
| Meat and alternatives: | 2½ serves |
| Dairy and alternatives: | 3½ serves |
(14–18 years)
| Vegetables: | 5–5½ serves |
| Fruit: | 2 serves |
| Grains: | 7 serves |
| Meat and alternatives: | 2½ serves |
| Dairy and alternatives: | 3½ serves |
Pregnancy
| Vegetables: | 5 serves |
| Fruit: | 2 serves |
| Grains: | 8 serves |
| Meat and alternatives: | 3½ serves |
| Dairy and alternatives: | 2½–3½ serves |
Breastfeeding
| Vegetables: | 5½ serves |
| Fruit: | 2 serves |
| Grains: | 9 serves |
| Meat and alternatives: | 2½ serves |
| Dairy and alternatives: | 4 serves |
Adults
(19–50 years)
| Vegetables: | 5–6 serves |
| Fruit: | 2 serves |
| Grains: | 6 serves |
| Meat and alternatives: | 2½–3 serves |
| Dairy and alternatives: | 2½ serves |
Pregnancy
| Vegetables: | 5 serves |
| Fruit: | 2 serves |
| Grains: | 8½ serves |
| Meat and alternatives: | 3½ serves |
| Dairy and alternatives: | 2½ serves |
Breastfeeding
| Vegetables: | 7½ serves |
| Fruit: | 2 serves |
| Grains: | 9 serves |
| Meat and alternatives: | 2½ serves |
| Dairy and alternatives: | 2½ serves |
Older adults
(51–70 years)
| Vegetables: | 5–5½ serves |
| Fruit: | 2 serves |
| Grains: | 4 serves (women) |
| 6 serves (men) |
| Meat and alternatives: | 2–2½ serves |
| Dairy and alternatives: | 4 serves (women) |
| 2½ serves (men) |
(70+ years)
| Vegetables: | 5 serves |
| Fruit: | 2 serves |
| Grains: | 3 serves (women) |
| 4½ serves (men) |
| Meat and alternatives: | 2–2½ serves |
| Dairy and alternatives: | 3½–4 serves |