| Breads, cereals, rice, pasta, noodles |
4 - 6 |
2 slices of wholegrain bread
1/2 cup of raw muesli
1 cup of cooked coucous
4 crispbread biscuits
1 cup of cooked pasta or rice
2 thin pancakes |
| Vegetables and legumes |
5 - 6 |
1/2 cup of cooked vegetables (e.g. sliced carrots, cauliflower florets)
1 cup of salad (e.g. shredded lettuce, sliced beetroot, diced tomatoes)
1/2 cup of soya beans
1/2 cup of peas |
| Fruit |
4 |
1 medium piece of fruit (e.g. apple, banana, pear, orange)
1 cup of canned/diced fruit (e.g. diced pineapple, fruit salad, grapes)
2 tablespoons of sultanas
1/2 cup (125mL) of orange juice |
| Dairy & dairy substitutes |
3 |
1 cup of milk (preferably reduced fat) with MILO
200g tub of fruit yogurt (preferably reduced fat)
1 glass of calcium enriched soy drink (preferably reduced fat)
2 slices (40g) of reduced fat hard cheese
1 cup of custard (preferably reduced fat) |
| Meat, fish, poultry, eggs, legumes, nuts |
1 1/2 |
100g of grilled lean red meat
100g of skinless roast chicken breast
120g of steamed fish fillet
2 poached eggs
1/2 cup of baked beans
1/3 cup of cashews |
| Extra foods |
0 - 2 1/2 |
1 small packet potato chips
1 tablespoon of margarine / oil
1/2 bar chocolate
1 1/2 scoops of ice cream
1 piece of cake |