- NUTRITIONAL WELLNESS
- KNOW YOUR SERVING
- BODY SMART
- MEAL PLANNING
- TIPS & TRICKS
- UNDERSTANDING FOOD LABELS
Sample meal plan
- 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.
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
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.
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|