Dairy: 1 serve = 1 cup (250 ml) milk (reduced fat or calcium-fortified soy); or 2 slices cheese; or ¾ cup (200 gm) yoghurt; or ½ cup ricotta cheese. Offer 3½ serves a day.
Meat, fish, poultry, eggs, nuts, legumes: 1 serve = 65 gm cooked lean beef, lamb, veal or pork (weekly max. 455 gm); 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 30 gm (1½ tablespoons) peanuts, almonds or sunflower seeds. Offer 2½ serves 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 (14-20 gm) of unsaturated fats – for example, 1 tablespoon of nut butter and ¼ of an avocado. Children under 18 years should not drink alcohol.