Food/Nutrient | Serving summary | Recommendation |
---|---|---|
Total Energy Intake | As specified by your Accredited Practising Dietitian, using the Harris-Benedict equation. | Within requirements |
Saturated fat | 1 serve = 1 tablespoon of butter, 1 sweet biscuit. Excess fat on meat, full-cream dairy, take-away foods, cakes, bakery items, processed meats, vegetable oil. | <10% total energy |
Refined Carbohydrates | Serving size = 1 (40g) Donut, 30g potato chips, 12 hot chips, 1 can of soft drink (375ml), ½ small chocolate bar (25g) | Limit consumption |
Whole Grains | 1 serve = 1 slice of multigrain bread, ½ cup oats, | 4-6 serves per day |
Fruits and Vegetables | One serving = 1 medium piece (apple, banana, orange, pear), 2 small pieces (e.g. apricot, kiwifruit, plums), ½ cup of tomato, ½ cup or carrot, ½ cup green beans, ½ cup of pumpkin, 100g mixed frozen vegetables | 2 fruits and 5 vegetables per day |
Fibre | Aim for 30g/day through your grains, vegetables, and fruit intake | 30g/day through grains, fruits and vegetable intake |
Lentils/Beans | 1 cup per day of cooked or canned legumes/beans such as lentil, chick peas or split peas | 1 cup per day |
Lean Meats | Lean meats 3-4 times per week. Serving size of 65g include beef, lamb, veal, port, and 80g for chicken, turkey, duck, and 2 large eggs | Lean meats 3-4 times per week |
Meats with carcinogenic properties | Red charred meat, visible from over cooking or burning the mean. Processed meats (i.e. salami, sausage) | Reduce or eliminate |
Oily Fish | 100g per serve of fresh salmon, tuna, trout | 2-3 times per week |
Dairy | 1 cup of fresh, reduced fat milk, or soy milk | 2-3 serves per day |
Nuts and Seeds | 30g (handful) of almonds, cashew nuts, walnuts, macadamia nuts, brazil nuts, pumpkin seed, sunflower seeds | 30g per day |
Alcohol and discretionary foods | 1 standard drink of alcohol = 375ml mid strength beer, 1 glass of wine, 30ml spirit. Discretionary foods = biscuits | 0-2 standard serves of alcohol, and reduce or eliminate discretionary foods. |