| Breads, cereals, rice, pasta, noodles |
5 - 7 |
2 slices of raisin toast
1 cup of cooked porridge
3 whole wheat cereal biscuits
1 cup of cooked pasta
1 cup of steamed rice
1 cup of cooked 2 minute noodles
2 pikelets |
| Vegetables and legumes |
7 |
1/2 cup of cooked vegetables (e.g. diced pumpkin, green beans)
1 cup of salad (e.g. shredded lettuce, sliced beetroot, cherry tomatoes)
1/2 cup of split peas
1 medium potato |
| Fruit |
5 |
1 medium piece of fruit (e.g. apple, banana, pear, orange)
1 cup of canned/diced fruit (e.g. peaches, fruit salad, sliced strawberries)
4 tablespoons of dried mixed fruit
1/2 cup (125mL) of apple juice |
| Dairy & dairy substitutes |
3 |
1 cup of milk (preferably reduced fat) with MILO
200g tub of low fat fruit yogurt
1 cup of calcium enriched soy drink (preferably reduced fat)
250mL of iced coffee (preferably reduced fat)
2 slices (40g) of reduced fat cheese |
| Meat, fish, poultry, eggs, legumes, nuts |
2 |
100g of grilled steak or chicken
120g of steamed fish fillet
2 eggs
1/2 cup of baked beans
1/3 cup of peanuts |
| Extra foods |
0 - 2 1/2 |
1 1/2 scoops of ice cream
1 small packet of potato crisps
1 tablespoon of margarine or oil
1/2 bar of chocolate
2 tablespoons of cream or mayonnaise |