Serving Sizes

Your helping hand can help you remember how much of each food group you need to eat everyday.

Your thumb represents the dairy family. You need to eat three servings of dairy in a day.

How much is one serving? Well, 250 ml milk, 200 ml of maas or yoghurt, or 40 g of cheese – each of these equals one serving. Check out the chart below, it gives you exactly how much you need from dairy every day to get your 3-A-DAY™ dairy!

Your index finger represents the vegetables and fruit family. You need to eat five servings of vegetables and fruit in a day.

Your middle finger represents the starch family. Like this finger is the longest of all five fingers, the starch food family is the one you’ll eat the most of – between six to eight servings in a day.

Your ring finger represents the meat and meat alternatives family. You need to eat two to three servings of meat or meat alternatives in a day.

Lastly, your little pinkie represents the fats and sugars family. You only need to eat a little bit of this food family in a day.

Dairy
DairyFood		Serving Size		Daily Servings
Milk		250 ml		3-A-Day DAY™!
Cheese		40 g
Yoghurt		200 ml
Maas		200 ml
Vegetables and Fruit
Food		Serving Size		Daily Servings
Vegetables		½ cup (125 ml)		5
Fruit		1 medium sized fruit
Fruit juice		200 ml
Starch
Food		Serving Size		Daily Servings
Breakfast cereal		1 cup (250 ml)		6-8
Bread		1 slice (30 g)
Porridge, rice pasta, noodles, mieliemeal		½ cup (125 ml)
Potato		1 medium
Meat and Meat Alternatives
Food		Serving Size		Daily Servings
Meat (lamb, mutton, beef, chircken and fish)		90 g		2-3
Egg		1
Beans		½ cup (125 ml)
Ham, polony		2 Slices

It’s good to spread these servings over the course of the day. So, try to eat something of each food family at snack- and meal-times. In this way, you can balance what you eat and when you eat it. After all, what you put in your mouth is really up to you.

Everyday, you need 3-A-DAY™ dairy, five servings of vegetables and fruit, six to eight servings of starch, two to three servings of meat and meat alternatives, and only a little bit of fats and sugars.