Friday, May 23, 2008

Dietary Guidelines and Serving Sizes

These are the minimum suggested daily requirements. Each dot point equals 1 serve in that category.

Fruit
2 serves

  • 1 medium piece of fruit
  • 2-3 small pieces of fruit eg 2-3 apricots
  • small bunch of grapes
  • 1 cup chopped fruit or tinned in juice


Vegetables
5 serves

  • ½ cup cooked vegetables
  • 1 medium potato
  • 1 cup salad vegetables
  • ½ cup cooked legumes (chickpeas, lentils, kidney beans)

Cereals
5 serves

  • 1 slice of brown or grainy bread
  • 1 medium bowl (45g) high fibre cereal
  • 30g raw rolled oats
  • 1/2 cup cooked pasta, noodles or rice


Meat, Poultry and Eggs
1 serve

  • 95 – 150g raw meat or poultry
  • 120 - 180g raw fish
  • 2 small eggs
  • 100g raw tofu
  • 1/3 cup nuts
  • 1/4 cup raw seeds


Dairy
2 serves

  • 1 cup skim, non-fat or low-fat milk
  • 1/2 cup low-fat evaporated milk
  • 200g diet, non-fat or low-fat yoghurt
  • 30g reduced fat cheese
  • 100g low-fat cottage or ricotta cheese

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