Understanding Food Groups and Serving Sizes
Our menus are built around the Australian Dietary Guidelines' five food groups: vegetables, fruit, grains, dairy, and meat or meat alternatives. Each contributes different nutrients children need for growth, so genuine variety across the week matters more than precision at any single meal.
Recommended daily intake
Per Eat For Health, children aged 2-3 require approximately 1 serve of fruit, 2½ serves of vegetables, 1½ serves of dairy, 4 serves of grains and 1 serve of meat or meat alternatives daily.
This increases to roughly 1½ serves of fruit, 4½ serves of vegetables, 1½-2 serves of dairy, 4 serves of grains and 1½ serves of meat or meat alternatives for children aged 4–8.
Serve size reference
- Fruit: 1 medium piece, or 1 cup diced
- Vegetables: ½ cup cooked, or 1 cup salad or leafy greens
- Dairy: 1 cup milk, 2 slices cheese, or ¾ cup yoghurt
- Grains: 1 slice bread, or ½ cup cooked rice or pasta
- Meat and alternatives: 65g cooked lean meat, 80g chicken, 100g fish, 170g tofu, 2 eggs, or 1 cup cooked legumes
It's worth noting that appetite naturally fluctuates with growth and activity, so these figures are best applied across several days rather than judged meal by meal.
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