Women 19 – 60 years: Meat 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

Illustration of bread, cereals, rice, pasta, noodles
_______________________________

4-6
serves per day

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= 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

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Vegetables, legumes

Illustration of vegetables, legumes
_______________________________

4-7
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


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Fruit

Illustration of assorted fruit

_______________________________

2-3
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.
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Milk, yogurt, cheese
Illustration of milk, yogurt, cheese
Choose reduced fat varieties

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2-3
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


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Meat, fish, poultry, eggs,
nuts, legumes
Illustration of meat, fish, poultry, eggs, nuts, legumes


_______________________________

1-1½
serves 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.

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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 sweeteners (eg. soft drinks and diet drinks).

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