Women 19 – 60 years: 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:

FOOD GROUP	DAILY SERVES	A SERVE IS…
Breads, cereals, rice, pasta, noodles _______________________________	4-9 serves per day _______________	= 2 slices of bread = 1 medium bread roll = 1 cup cooked rice, pasta or noodles = 1 cup porridge = 1 1/3 cup breakfast cereal = ½ cup muesli ________________________________
Vegetables, legumes _______________________________	5 serves per day _______________	= 75 g or ½ cup cooked vegetables = 75 g or ½ cup cooked or canned beans, lentils, chick peas or split peas = 1 cup salad vegetables = 1 medium potato ________________________________
Fruit _______________________________	2 serves per day _______________	= 1 medium piece, eg apple, banana, orange, pear = 2 small pieces (eg apricots, kiwifruits, plums) = 1 cup diced or canned fruit = ½ cup 100% juice = dried fruit, eg 4 dried apricot halves, 1½ tablespoons sultanas. _______________________________
Milk, yogurt, cheese Choose reduced fat varieties _______________________________	2 serves per day _______________	= 250mL (1 cup) milk = ½ 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 _______________________________	1 serve per day _______________	= 65-100 g cooked meat, chicken, eg ½ cup lean mince, 2 small chops or 2 slices of roast meat. = 80-120 g cooked fish fillet = ½ cup cooked (dried) beans, lentils, chick peas, split peas or canned beans. = 2 small eggs = 1/3 cup peanuts or almonds = ¼ cup sunflower seeds 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 sweeteners (eg. soft drinks and diet drinks).
TOP