Australian Dietary Guidelines Recommended Daily Intake

Australian Dietary Guidelines: What You Should Know About Recommended Daily Intake

The Australian Dietary Guidelines provide evidence-based advice to help Australians make healthy food choices, to promote health and wellbeing. The guidelines are based on the latest scientific evidence and are regularly reviewed and updated in the light of new evidence. Knowing the recommended daily intake for different food groups can help you to ensure you are getting the right amount of nutrition for your age and activity level.

Recommended Daily Intake for Adults 19+

According to the Australian Dietary Guidelines, adults aged 19 and over should have a minimum of five serves of vegetables and two serves of fruit each day. This should include a variety of different vegetables and fruit, such as leafy green vegetables, legumes, tomatoes and citrus fruit. Additionally, it is recommended that adults consume a minimum of two serves of lean meat, poultry, fish, eggs, nuts, seeds, legumes or tofu, as well as three serves of dairy products, such as milk, yoghurt and cheese.

Recommended Daily Intake for Children 2-18

For children aged 2 to 18, the recommended daily intake of vegetables is five serves per day. This should include a variety of different types of vegetables, such as leafy green vegetables, legumes, tomatoes, capsicum and squash. Additionally, it is recommended that children consume two serves of fruit each day, such as apples, oranges and bananas. Children should also have two serves of lean meat, poultry, fish, eggs, nuts, seeds, legumes and tofu, as well as two serves of dairy products.

Food Groups and Their Serving Sizes

A serve of vegetables is equivalent to 75 grams of cooked vegetables, or one cup of salad vegetables. A serve of fruit is equivalent to one medium-sized piece of fruit, such as an apple or a banana. A serve of lean meat, poultry or fish is equivalent to 65 grams of cooked meat, or two slices of cooked lean ham. A serve of eggs is equivalent to two large eggs. A serve of nuts, seeds or legumes is equivalent to 30 grams, or one tablespoon of nut butter. A serve of tofu is equivalent to 150 grams, or one cup of tofu. A serve of dairy products is equivalent to 200ml of milk, or one cup of yoghurt.

How Much Is Too Much?

It is important to remember that too much of any food group can be unhealthy. The Australian Dietary Guidelines recommend limiting the intake of processed and packaged foods and drinks that are high in saturated fat, added salt, added sugars and alcohol. Additionally, it is recommended that you limit your intake of foods such as cakes, pastries, pies, processed meats, and fried and fast foods.

Making Healthy Food Choices

Making healthy food choices is essential for maintaining good health and wellbeing. It is important to ensure that you are getting the right amount of nutrition for your age and activity level. Following the Australian Dietary Guidelines can help you to make healthy food choices, as well as ensure that you are getting the right amount of nutrition for your individual needs.

Making healthy food choices doesn't have to be complicated. Simple changes to your diet, such as adding more vegetables and fruit, reducing your intake of processed and packaged foods, and limiting your intake of foods high in saturated fat, added salt, added sugars and alcohol, can make a big difference to your health. By following the recommended daily intakes of the different food groups, you can ensure that you are getting the right amount of nutrition for your individual needs.