Cereals, breads, etc

• 1 cup porridge
• 1 cup breakfast cereal flakes
• 1/2 cup muesli
• 2 slices of bread
• 1 medium bread roll
• 1 cup cooked rice, pasta, noodles

Vegetables, legumes

• 1/2 cup cooked vegetables
• 1/2 cup cooked beans, legumes
• 1 cup salad vegetables

Starchy vegetables

• 1 medium potato or yam
• 1/2 medium sweet potato
• 1 medium parsnip

Dark green leafy vegetables

• 1/2 cup cabbage, spinach, silverbeet, brocolli, cauliflower or brussels sprouts

Legumes and other vegetables

• 1 cup lettuce or salad vegetables
• 1/2 cup cooked dried beans, broad beans, lentils, peas
• 1/2 cup green beans, zucchini, mushrooms, tomatoes, capsicum, cucumber, sweetcorn, turnips, swede, sprouts, celery, eggplant, etc
• 1/2 cup broad beans, lentils, peas, green beans, zucchini, mushrooms, tomatoes, capsicum, cucumber, sweetcorn, turnips, swede, sprouts, celery, eggplant, etc

Eat a variety of vegetables every day. Include:

• dark green vegetables (spinach, broccoli)
• orange vegetables (sweet potato, pumpkin, carrots)
• cruciferous vegetables (broccoli, cauliflower, cabbage, brussel sprouts)
• starchy vegetables (potatoes, sweet potato, taro, corn)
• salad vegetables (lettuce, tomato, cucumber, capsicum)
• legumes (dried peas, beans, lentils, chick peas)

Fruit

• 1 piece medium sized fruit (apple, orange, mango, mandarin, banana, pear, peach)
• 2 pieces of smaller fruit (apricots, kiwi fruit, plums, figs)
• about 8 strawberries
• about 20 grapes or cherries
• 1/4 medium melon (rockmelon, honeydew)
• 1.5 tablespoons sultanas
• dried fruit (e.g., 4 dried apricots)
• 1 cup diced pieces or canned fruit
• 1/2 cup fruit juice

Eat a wide variety of fruit each week. Include:

• apples and pears
• citrus fruit
• tropical fruit, such as bananas and pineapple
• melons
• berries
• grapes
• stone fruit

Milk, yoghurt, cheese, and alternatives

• 250 ml milk (fresh, longlife, reconstituted)
• 120 ml evaporated milk
• 40 g cheese
• 250 ml custard
• 200 g yoghurt
• 1 cup calcium-fortified soy milk
• 1 cup almonds
• 1/2 cup pink salmon with bones

Meat, fish, poultry, nuts, legumes

• 65-100 g cooked meat or chicken (e.g., 1/2 cup mince, 2 small chops, 2 slices roast meat)
• 80-120 g cooked fish fillet
• 2 small eggs
• 1/2 cup cooked (dried) beans, lentils, chick peas, split peas, canned beans
• 1/3 cup peanuts or almonds

Extras Foods which we can occasionally include for variety. They are generally higher in fat and/or sugar, kilojoules, salt etc

• 1/2 chocolate bar
• 3-4 sweet biscuits
• 60g jam, honey (1 tablespoon)
• 30g potato crisps
• 1 medium piece of plain cake
• 1 bun
• 1/2 slice pizza
• 2 scoops icecream
• 1/3 meat pie or pasty
• 2 standard glasses of alcohol
• 1 can soft drink
• 2 glasses cordial