Men 19 – 60 years: Meat based diet.
How much you eat varies with age, body size and physical activity. Men who are not physically active will use the lower figures. As men get older and are less active using the lower figures will meet their needs. Younger, active men 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.
Eat at least the following serves from the five food groups:
FOOD GROUP |
DAILY SERVES |
A SERVE IS… |
Breads, cereals, rice, pasta, |
5-7 _______________ |
= 2 slices of bread |
Vegetables, legumes
|
6-8 _______________ |
|
Fruit
|
3-4 _______________ |
= 1 medium piece, eg apple, banana, |
Milk, yogurt, cheese |
2-4 _______________ |
= 250mL (1 cup) milk |
Meat, fish, poultry, eggs, |
1½ – 2 _______________ |
= 65-100 g cooked meat, chicken, |
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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