Kids Only
 Adolescents 12-18 Years -Eating Style B

Meat based diet

Adolescence is a time of rapid growth and a variety of foods are needed to meet the nutrients required by growing bodies. As body size increases so does the need for more food.

The Australian Guide to Healthy Eating will help you select the type of foods to make the best choices for your child. Smaller girls who are not physically active will use the lower figures. Larger, active boys will need at least the higher figures to meet their needs. Remember when children are very active they have higher energy (kilo joule) needs. Appetites usually increase to meet these needs.

It is recommended that adolescents eat “Extra” foods very occasionally only as they may replace other foods and the essential nutrients needed for growth and development. Eating too much of these foods may lead to excessive weight gain if you are not active.

Eat at least the following serves from the five food groups

Breads, Cereals, Rice, Pasta, Noodles
Breads, cereals, rice, pasta, noodles

4-7 serves
per day

A serve is:

  • 2 slices of bread
  • 1 medium bread roll
  • 1 cup cooked rice, pasta, noodles
  • 1 cup porridge
  • 1 1/3 cup breakfast cereal
  • 1/2 cup muesli


Vegetables, legumes
Vegetables, legumes

5-9 serves
per day

A serve is:

  • 1/2 cup cooked vegetables
  • 1/2 cup cooked or canned beans, lentils, chick peas or split peas
  • 1 cup salad vegetables
  • 1 small potato



3-4 serves
per day

A serve is:

  • 1 medium piece (eg. apple, banana, orange, pear)
  • 2 small pieces (eg. apricots, kiwifruit, plums)
  • 1 cup diced or canned fruit
  • 1/2 cup 100% juice
  • dried fruit (eg. 4 apricot halves, 1 1/2 tbsp sultanas) 


Milk, eggs, yogurt, cheese
Milk, yogurt, cheese
Choose reduced fat varieties 

3-5 serves
per day

A serve is:

  • 250 mL (1 cup milk)
  • 1/2 cup evaporated milk
  • 40 g (2 slices) cheese
  • 200 g (1 small carton) yogurt
  • 250 mL (1 cup) custard


Meat, fish, poultry, eggs, nuts, legumes
Meat, fish, poultry,eggs, nuts, legumes

1-2 serves
per day

A serve is:

  • 65-100 g cooked lean meat or chicken (eg 1/2 cup mince, 2 small chops, 2 slices of roast)
  • 1/2 cup cooked or canned beans, lentils, chickpeas or split peas
  • 80-120 g cooked fresh fillet
  • 2 small eggs
  • 1/3 cup peanuts or almonds
  • 1/4 cup sunflower or sesame seeds

Limit Extra Foods. Some foods do not fit into the five food groups. They contain too much fat, sugar and/or salt and very few essential nutrients. Choose carefully – only eat these foods sometimes or in small amounts. Avoid sugar substitutes and drinks high in kilojoules, sugar or artificial sweetners (eg. soft drinks and diet drinks).