Breads and cereals based diet
Women who are small use the lower figures. As women get older and are less active using the lower figures will meet their needs. Younger, more active women will need the higher number of recommended serves to meet their energy requirements. People who are very physically active may need more serves to meet their additional needs. “Extra” foods should be avoided if you are trying to lose weight.
Eat at least the following serves from the five food groups:
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Breads, cereals, rice, pasta, noodles
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4-9 serves
per day
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A serve of bread, ceral, rice, pasta or noodles 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
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Vegetables, legumes
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5 serves
per day
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A serve of vegetables or legumes 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
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Fruit
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2 serves
per day
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A serve of fruit 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)
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Milk, yogurt, cheese
Choose reduced fat varieties
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2 serves
per day
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A serve of milk, yogurt, or cheese 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
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Meat, fish, poultry,eggs, nuts, legumes
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1 serve
per day
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A serve of meat, poultry,eggs, nuts or legumes 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
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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).
Healthy Eating recommendtations sourced from The Australian Guide to Healthy Eating © Commonwealth of Australia, 1998.
Reproduced with permission.