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Shape-up checklist

Sample meal plan

 Nutrition In A Nutshell

  • Bowl of sultana and bran flakes with half a cup of reduced fat milk
  • Slice of raisin toast with a scrape of margarine
  • 1 kiwifruit

Provides: 1 1/2 serves of breads/cereals, 1/2 serve of fruit, 1/2 serve of dairy.

Morning Tea

Banana milkshake (1 banana blended with 1 cup reduced fat milk) Provides: 1 serve of dairy, 1 serve of fruit.


Tuna and four bean salad:

  • Small can of tuna in spring water (drained)
  • 1/2 cup of four bean mix
  • 1 cups of salad vegetables (beetroot, tomato, cucumber, cherry tomatoes)
  • Small wholemeal bread roll

Provides: 2 ½ serves of vegetables, ½ serve of breads/cereals, 1½ serve of meat. Handy Food Checklist and Sample Meal Plan

Afternoon Tea

4 whole wheat biscuits with ricotta cheese, tomato and cracked pepper Provides: 1 serve of breads/cereals, 1 serve of dairy, ½ serve of vegetables.


Chicken and vegetable stir fry:

  • 100g of skinless chicken breast
  • 1 cup of cooked 99% fat free noodles
  • 1 ½ cups of stir fry vegetables (onion, bok choy, snow peas, green and red capsicum)
  • Oyster sauce
  • ½ tablespoon of olive oil

Provides: 1 serve of breads/cereals, 1 serve of meat, 3 serves of vegetables, 1 serve of extra food.


Cup of fresh fruit salad with 1½ tub diet fruit yogurt Provides: 1 serve of fruit, 1½ serve of dairy. Remember to keep up your fluid intake. Drink around 2 litres of water or sparkling mineral water every day. Shape-up checklist To maintain a balanced diet you should eat a wide variety of foods from the core food groups. The table below shows the recommended daily amount of food from each food group for an average woman aged 19-60 years.

Food group

Recommended number of serves per day

Examples of “one serve”

Breads, cereals, rice, pasta, noodles 4 – 6 2 slices of wholemeal toast 1 ⅓ cups of bran flakes 1 cup 99% fat free 2 minute noodles 1 cup of cooked spaghetti 1 cup of cooked rice 2 tortillas 6 whole wheat biscuits
Vegetables and legumes 4 – 7 ½ cup of cooked vegetables (e.g. chopped bok choy, broccoli florets) 1 cup of salad vegetables (e.g. cucumber, tomato, lettuce, capsicum) ½ cup of soya beans
Fruit 2 – 3 1 medium piece of fruit (e.g. pear, mango, apple, orange) 1 cup of canned/diced fruit (e.g. apricot halves, diced pineapple) 2 tablespoons of sultanas ½ cup (125mL) apple juice
Dairy & dairy substitutes 3 1 cup of skim or reduced fat milk 200g tub of diet fruit yogurt 2 slices (40g) of reduced fat cheese 2 tablespoons of cottage cheese 1 cup of skim iced coffee 1 cup of calcium enriched, low fat soy drink
Meat, fish, poultry, eggs, legumes, nuts 1 – 1½ 120g of steamed fish fillet or canned tuna 100g of grilled skinless chicken breast ½ cup of lean cooked beef mince 100g of lean roast lamb ½ cup of red kidney beans ⅓ cup of almonds
Extra Foods 0 – 2 ½ 1 ½ scoops of low fat ice cream or fruit sorbet ½ bar of chocolate 1 glass (200mL) of wine 1 tablespoon of margarine or oil