Balanced Diet

food groups chart

The size of serves is a rough guide as this site is written for 6-13 year olds.

Breads, cereals, rice, pasta and noodles

Food examplesWhat is a serve?Daily serve from this group
Bread1-2 slices5 – 9 

serves

each day
Rolls½ -1 roll
Cereal½ -1 cup
Wheat biscuitone
Pasta½ -1 cup
Rice1 cup

Vegetables and legumes

Food examplesWhat is a serve?Daily serve from this group
Cooked vegiesHalf a cup4 or 5 

Serves

each day
Medium potatoHalf a cup
Carrot [sliced]Half a cup
BroccoliHalf a cup
SpinachHalf a cup
CauliflowerHalf a cup
Salad One cup

Fruit

Food examplesWhat is a serve?Daily serve from this group
Any fruit, eg. apple, orange1 piece2 or 3

serves

each day
Fruit juiceSmall glass
Raisins/sultanas1-2 tablespoons
Dried fruit4 pieces

Milk, yoghurt and cheese group

Food examplesWhat is a serve?Daily serve from this group
Milk250ml2 – 4

serves

Each day
Yoghurt200g
Cheese40g
Custard250ml

Meat, poultry, fish, beans, eggs, nuts and legumes

Food examplesWhat is a serve?Daily serve from this group
Beef, chicken fishSmall portion1 – 2

serves

Each day
EggOne
Peanut butter1 tablespoon
Baked beansHalf a cup
Fish fingersTwo

Fats and oils

Even though you need fats and oils to grow and be healthy there isn’t a place in the plate for fats and oils because you will get most of what you need from your other foods, such as meat, eggs, cheese, peanut butter and margarine on your bread.

It’s a good idea to start the habit of eating mono-unsaturated fats (check out the label on cooking oils, margarines and spreads) light cheeses and low fat ice-cream.  Your heart will love you for it!

Sweets, cakes, biscuits and soft drinks

You may have one small serve of cake or chips, or 2 sweet biscuits …. but not all of them! Soft drinks usually have a lot of sugar in them which you do not need.

Try to make sweets a sometimes treat rather than every day.

Balancing your diet

Now see if you can use the tables above to see how your diet balanced out today.  Maybe you would like to plan a day’s menu yourself then check if it fits with the idea of a balanced diet.

Be careful to keep an eye on the size of your serves.

A healthy diet 

Have a look at this fact sheet from the Cancer Council of South Australia about eating a healthy diet.