Below are some simple guidelines to help clarify the serving or portion sizes for some commonly consumed foods, but remember, we do not expect you to measure these during the challenge.
What is a serve of vegetables?
A standard serve is about 75g (approx. 100–350kJ) or:
- ½ cup cooked green or orange vegetables (for example, broccoli, spinach, carrots or pumpkin)
- ½ cup cooked dried or canned beans, peas or lentils (preferably with no added salt)
- 1 cup green leafy or raw salad vegetables
- ½ cup sweet corn
- ½ medium potato or other starchy vegetables (sweet potato, taro or cassava)
- 1 medium tomato.
What is a serve of fruit?
A standard serve is about 150g (approx. 350kJ) or:
- 1 medium apple, banana, orange or pear
- 2 small apricots, kiwi fruits or plums
- 1 cup diced or canned fruit (no added sugar).
Or on occasion:
- 125ml (½ cup) fruit juice (no added sugar)
- 30g dried fruit (for example, 4 dried apricot halves, 1½ tablespoons of sultanas).
What is a serving of grains?
*Please search our support page to understand what grains are compliant in the challenge.
A standard serve is (approx. 500kJ) or:
- 1 slice (40g) bread
- ½ medium (40g) roll or flat bread
- ½ cup (75-120g) cooked rice, pasta, noodles, barley, buckwheat, semolina, polenta, bulgur or quinoa
- ½ cup (120g) cooked porridge
- ²/³ cup (30g) wheat cereal flakes
- ¼ cup (30g) muesli
- 3 (35g) crisp-breads
- 1 (60g) crumpet
- 1 small (35g) English muffin or scone
What is a serve of meat, poultry, fish, eggs, nuts, seeds, legumes/beans?
A standard serve is (approx. 500–600kJ):
- 65g cooked lean red meats such as beef, lamb, veal, pork, goat or kangaroo (about 90-100g raw)
- 80g cooked lean poultry such as chicken or turkey (100g raw)
- 100g cooked fish fillet (about 115g raw) or one small can of fish
- 2 large (120g) eggs
- 1 cup (150g) cooked or canned legumes/beans such as lentils, chick peas or split peas (preferably with no added salt)
- 170g tofu
- 30g nuts, seeds, peanut or almond butter or tahini or other nut or seed paste (no added salt).
What is a serve of dairy or dairy alternatives?
A standard serve is (approx. 500–600kJ):
- 1 cup (250ml) milk or buttermilk
- 1 tablespoon (14g) of butter
- ½ cup (120ml) evaporated milk
- 2 slices (40g) or 4 x 3 x 2cm cube (40g) of hard cheese, such as cheddar
- ½ cup (120g) ricotta cheese
- ¾ cup (200g) yoghurt
- 1 cup (250ml) soy or rice milk.
What is a serving of Alcohol?
375mls of mid-strength beer (approx. 400-500kJ)
100mls of wine (approx. 300kJ)
100mls of champagne (approx. 300kJ)
30mls of spirits (approx. 270kJ)
What is a serving of Dark Chocolate?
Approximately 25-30g (500-600KJ)
Reference:
https://www.eatforhealth.gov.au/food-essentials/how-much-do-we-need-each-day/serve-sizes
