Here is where the fun begins!

For each of the six food groups presented below we have calculated a number of servings per day based on your unique genetic results, your gender and your age. Please note that the number of servings will change depending on your weight goal, with weight loss recommending fewer number of servings than weight maintenance.

Each food group also lists examples of what a serving size is to assist with portion control and meet your recommended Kilojoules/Calories.

We’ve found that memorising how many servings you should have per day and measuring what a serving size is promotes best health and weight outcomes. Why? It will give you a clearer idea of what you are expected to eat, help you follow your recommended diet and meet your nutritional needs.

So take out your measuring cups and kitchen scales and have some fun!

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Higher protein dairy products such as milk or yoghurt can contain as much protein per serving (1 cup milk; ¾ cup yogurt) as eggs, meat, fish, legumes and tofu, and can be used as a way to naturally increase protein content for certain diets e.g. higher protein diets.

Please note: when you download your PDF report, you will find a Healthcare Professional Section. Please consider taking it to a healthcare professional who can assess your needs and develop further personalised recommendations based on your goals, height, weight, activity level, existing medical conditions and medical history, medication and supplementation, blood tests and current nutritional status.