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 6 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 |
| 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 |