Step. 2 ‘Eat’ How much are you eating?

Do you know what to eat but no sure how much to eat here’s a guide for you.. From eatforhealth.gov.au

A standard serve is about 75g (100–350kJ) or:

  • ½ cup cooked green or orange vegetables (for example, broccoli, spinach, carrots or pumpkin)
  • ½ cup cooked dried or canned beans, peas or lentils (preferably with no added salt)
  • 1 cup green leafy or raw salad vegetables
  • ½ cup sweet corn
  • ½ medium potato or other starchy vegetables (sweet potato, taro or cassava)
  • 1 medium tomato

A standard serve is about 150g (350kJ) or:

  • 1 medium apple, banana, orange or pear
  • 2 small apricots, kiwi fruits or plums
  • 1 cup diced or canned fruit (no added sugar)

Or only occasionally:

  • 125ml (½ cup) fruit juice (no added sugar)
  • 30g dried fruit (for example, 4 dried apricot halves, 1½ tablespoons of sultanas)

A standard serve is (500kJ) or:

  • 1 slice (40g) bread
  • ½ medium (40g) roll or flat bread
  • ½ cup (75-120g) cooked rice, pasta, noodles, barley, buckwheat, semolina, polenta, bulgur or quinoa
  • ½ cup (120g) cooked porridge
  •  ²/³ cup (30g) wheat cereal flakes
  • ¼ cup (30g) muesli
  • 3 (35g) crispbreads
  • 1 (60g) crumpet
  • 1 small (35g) English muffin or scone

*Grain (cereal) foods, mostly wholegrain and/or high cereal fibre varieties

A standard serve is (500–600kJ):

  • 65g cooked lean red meats such as beef, lamb, veal, pork, goat or kangaroo (about 90-100g raw)
  • 80g cooked lean poultry such as chicken or turkey (100g raw)
  • 100g cooked fish fillet (about 115g raw) or one small can of fish
  • 2 large (120g) eggs
  • 1 cup (150g) cooked or canned legumes/beans such as lentils, chick peas or split peas (preferably with no added salt)
  • 170g tofu
  • 30g nuts, seeds, peanut or almond butter or tahini or other nut or seed paste (no added salt)*

*Only to be used occasionally as a substitute for other foods in the group (note: this amount for nuts and seeds gives approximately the same amount of energy as the other foods in this group but will provide less protein, iron or zinc).

A standard serve is (500–600kJ):

  • 1 cup (250ml) fresh, UHT long life, reconstituted powdered milk or buttermilk
  • ½ cup (120ml) evaporated milk
  • 2 slices (40g) or 4 x 3 x 2cm cube (40g) of hard cheese, such as cheddar
  • ½ cup (120g) ricotta cheese
  • ¾ cup (200g) yoghurt
  • 1 cup (250ml) soy, rice or other cereal drink with at least 100mg of added calcium per 100ml

*Choose mostly reduced fat

If you do not eat any foods from this group, try the following foods, which contain about the same amount of calcium as a serve of milk, yoghurt, cheese or alternatives (note: the kilojoule content of some of these serves (especially nuts) is higher so watch this if trying to lose weight).

  • 100g almonds with skin
  • 60g sardines, canned in water
  • ½ cup (100g) canned pink salmon with bones
  • 100g firm tofu (check the label as calcium levels vary)

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