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practical ideas
AUSTRALIAN from the experts

Now you can

portion size guide always size your food right!

Grains or cereals: 4–6 serves a day. Each of these is one serve ...

½ ²⁄ ³ ½ ½
¼
½ cup cooked ²⁄³ cup ½ cup ½ cup
1 slice bread ½ bread roll ¼ cup muesli
porridge flaky cereal cooked pasta cooked rice

vegetables: 5+ serves a day. Each of these is one serve ...

1 large 1 cup 1 small 1 small ½ corn 1 cup ½ cup cooked ½ cup baked ½ cup cooked or
carrot broccoli potato tomato cob leafy greens vegetables beans canned legumes

fruit: 2 serves a day. Each of these is one serve ...

Half a small glass

1 cup canned 2 tablespoons
1 apple 1 banana 2 kiwi fruit 4 dried apricots 1 cup berries of no-added-sugar
fruit sultanas
fruit juice

protein: 2–3 serves a day. Each of these is one serve ...

1 cup
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A palm-size piece
A small handful
of raw meat or 2 large A hand-size piece A small can 170g tofu (the size 1 cup cooked or
of nuts or
chicken (90–100g) eggs of raw fish (115g) of fish (95g) of a deck of cards) canned legumes
seeds (30g)

dairy or alternatives: 3–4 a day unsaturated fats: 2–4 a day

Each of these is one serve … Each of these is one serve …

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Compiled by dietitians and based on Australian Dietary Guidelines.

1 cup cow’s milk or 2 slices A small milky A quarter

A 200g tub 2 teaspoons 2 teaspoons oil
calcium-fortified reduced-fat coffee (such as of an avocado
of yoghurt table spread
alternative cheese (40g) a flat white)

treat foods: not every day. Each of these is one serve ...

A 1.5cm-thick A row 2–3 plain 2 small scoops Half a 50g packet

slice of iced 5–6 lollies (4 squares) 12 hot chips
sweet biscuits of ice cream of potato chips
cake of chocolate

Choose the right portion

For more portion ideas, visit
www.nestlechoosewellness.com.au