Dairy: 1 serve = 1 cup (250 ml) milk (can be reduced fat for children over two years) or calcium-fortified soy milk; or 2 slices cheese; or ¾ cup (200 gm) yoghurt; or ½ cup ricotta cheese. Offer 1½ serves a day.
Meat, fish, poultry, eggs, nuts, legumes: 1 serve = 65 gm cooked lean beef, lamb, veal or pork; or 80 gm cooked lean chicken or turkey; or 100 gm cooked fish fillet or 170 gm cooked tofu or 2 large eggs; or 1 cup cooked lentils, chickpeas or canned beans; or 1½ tablespoons nut pastes and spreads (whole nuts can be a choking risk). Offer 1 serve a day.
‘Sometimes’ foods: avoid foods with high levels of saturated fat, sugar and salt (cakes, biscuits, chips and fried foods). You can include a small amount (4½ gm) of unsaturated fats – for example, 1 teaspoon olive oil in cooking or ⅛ of an avocado.