12345+ food pyramid

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CSIRO 12345+ Food and Nutrition Plan

Oil/Margarine - How many teaspoons per day? _______

Instructions: Every time you achieve the serving size for each food category, place a tick in the box within the food pyramid. If all the boxes are ticked within the food category then use the boxes extending outside of the pyramid.

Average energy needs for School-age Children and Adults

1310-1550 kcal recommended for older adults and inactive person, small and inactive person, dieting person
1550 - 1910 kcal recommended for average woman, smaller/inactive man, primary school child
2030 - 2390 kcal recommended for average man, taller/active woman

Variable energy needs:

Pregnant woman: 2 serves meat, 3 serves dairy, 3 serves fruit, 4 serves vegetables, 5+ serves cereals
Lactating woman: 2-3 serves meat, 3 serves dairy, 4 serves fruit, 5 serves vegetables, 5+ serves cereals
Teenager: 2 serves meat, 3 serves dairy, 3 serves fruit, 4 serves vegetables, 9-12 cereals

How to calculate your energy needs.

For Women
(presumed height = 162cm)

For Men
(presumed height = 172cm)

Adjustments Kilojoules Calories Kilojoules Calories

Step1- Age

15-22 years 7900 1900 10900 2600

23-50 years 7500 1800 9600 2300

51-65 years 7100 1700 8400 2000

Step2 - Height

For every 4cm above presumed height: add 420kj (100cals)

For every 4cm below presumed height: subtract 420kj (100cals)

Step 3 - Exercise/activity level (figures above are for average activity

For very inactive people: subtract 840kj (200cals)

For very active people: add 2100kj (500cals)

For exceptionally active people: add 4200kj (1000kj)

Source: Wahlqvist, ML. (1997) Food & Nutrition, Australasia, Asia & the Pacific. Allen & Unwin, NSW.

Recommended food serves per day for a specific energy intake:
School-age Children and Adults

Kilojoules	5500	6000	6500	7000	7500	8000	8500	9000	9500	10,000
Kilocalories	1310	1430	1550	1690	1790	1910	2030	2150	2270	23,90¹
Meats (lean)	1	1	1	1	1	1	1	1	1	1
Dairy (low fat)	2	2	2	2	2	2	2	2	2	2
Fruits	3	3	3	3	3	3	3	3	3	3
Vegetables	4	4	4	4	4	4	4	4	4	4
Cereals ² (Oil/Margarine) ³	5 30g	6 36g	6 36g	6 36g	7 42g	8 48g	9 57g	10 60g	11 66g	12 72g
Extras	0	0	1	<=2	<=2	<=2	<=2	<=2	<=2	<=2

Above this energy intake additional serves can be taken from cereal, vegetable and fruit categories.
Some of the 5+ cereal serves can be substituted with more fruit and vegetables
Allowance made for one teaspoon (6g) unsaturated fat spread per cereal serve and is equivalent to the total amount of fat recommended for a particular energy intake; if individuals do not wish to use this fat allowance with cereals, then a similar amount of fats or oils could be used in cooking or as dressings and 'hidden fats' in animal foods/processed foods minimised; 1 tbs. oil/margarine =20g.
For more information on the 12345+ food pyramid, click here.

Last Updated: April 4, 2001