Shape-up checklist
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 1/3 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 |
1/2 cup of cooked vegetables (e.g. chopped bok choy, broccoli florets) 1 cup of salad vegetables (e.g. cucumber, tomato, lettuce, capsicum)
1/2 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
1/2 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
1/2 cup of lean cooked beef mince
100g of lean roast lamb
1/2 cup of red kidney beans
1/3 cup of almonds |
| Extra Foods |
0 - 2 1/2 |
1 1/2 scoops of low fat ice cream or fruit sorbet
1/2 bar of chocolate
1 glass (200mL) of wine
1 tablespoon of margarine or oil |