Dairy As Part of a Balanced Diet

• Main function: Fruit and vegetables provide vitamins, minerals and fibre.
• Servings: 5-7 servings a day.
• One serving: 1 medium apple, orange, banana or pear; 10 grapes; 16 raspberries; ½ cup cooked vegetables (fresh/frozen); a bowl of salad or homemade vegetable soup; 150 ml unsweetened fruit juice.

To note:

• Base meals on this food group and choose a variety of coloured fruit and vegetables.
• Limit fruit juice to once a day with a meal and choose unsweetened.

• Main Function: Foods from this shelf are the best energy providers for your body.
• Servings: 3-5 servings a day. Up to 7 servings for teenage boys and men aged 19-50 years.
• One serving: 2 thin slices wholemeal bread; 1/3 cup dry porridge oats; 2 medium or 4 small potatoes, 1 cup of cooked pasta, rice, noodles or cous cous.

To note:

• The number of servings you need from this group depends on age, size, if you are male or female and how active you are (very active people will need more).

• Main Function: Milk, yogurt and cheese are important sources of calcium, a mineral needed for healthy bones and teeth.
• Servings: 3 servings a day for 5-8 years; 5 daily for those aged 9-18 years.
• One serving: A 200ml glass of milk; a 125g pot of yogurt; or a 25g piece of hard cheese.

To note:

• Low/ reduced fat varieties from this food group are recommended and remain sources of important nutrients such as calcium and protein.

• Main Function: These foods are good protein and iron providers.
• Servings: 2 servings a day.
• One serving: 50 – 75g of cooked lean beef, pork, lamb, mince or chicken; 100g of cooked fish or tofu; 2 eggs; 40g plain, unsalted nuts or seeds.

To note:

• Choose lean cuts of meat and limit processed meat (e.g. sausages, bacon and ham).
• Eat oily fish (e.g. salmon, mackerel, sardines) up to twice a week.

• Main Function: Spreads and oils provide essential fats but are only needed in very small amounts.
• Servings: Use as little as possible.
• One serving: 1 portion pack (approximately 10g) for 2 slices of bread or 1 teaspoon of oil per person when cooking.

To note:

• Limit mayonnaise, coleslaw and salad dressings as they also contain oil.
• Cook with as little oil as possible – grill, steam, bake or boil instead.

• There is no recommended servings for the Top Shelf foods and drinks as they are not needed for good health.
• It’s best to not have these foods every day – maximum once or twice a week of small or fun-sized servings.

• Weekly lower risk limits are 11 standard drinks for women and 17 standard drinks for men.
• One standard drink is equal to a half pint of beer or lager, a single measure of spirit or a small glass of wine.
• Have at least 2-3 alcohol free days a week.
• Alcohol is not recommended for those under 18 years of age; or for pregnant/breastfeeding women.