Food RecommendationsCarbohydrates: 4 – 7 serves a day
- 2 slices of bread - 1 medium roll - 1 cup of cooked pasta. Rice or noodles - 1 1/3 cups of cereal - 1 cup of porridge - ½ cup of muesli Proteins: 1 – 2 serves a day - 65 – 100g of cooked meats - 2 slices of roast meat - 2 eggs - ½ cup of dried beans, peas or lentils - 1/3 cup of nuts - ¼ cup of seeds Vegetables: 5 serves a day - ½ cup of cooked vegetables eg. Carrot, broccoli, pumpkin - ½ cup of dried beans, peas or lentils - 1 cup of salad vegetables eg. Lettuce, cucumber, tomato - 1 potato |
CFruits: 2 – 4 serves a day
- 1 medium piece of fruit eg. apple, banana, orange or pear - 2 small pieces of fruit eg. apricots, kiwis, plums - 1 cup of caned or diced fruit - Dried fruit, eg, 4 dried apricot halves, 1 1/2 tablespoons sultanas - ½ cup of fruit juice Dairy: 2 – 3 serves a day - 1 cup of milk - 2 slices of cheese - 200g of yoghurt Fats, sugars and dessert type foods: 0 – 2 serves a day - 1 low fat muffin - Two pancakes with syrup, jam or honey - 1 cup of low fat chocolate milk - 2 cups of air popped pop corn Source: Australian Government, 2006 |