Appendix A: The Australian Guide to Healthy Eating

Cereals, breads etc

2 slices of bread

1 medium roll

1 cup cooked rice, pasta, noodles

1 cup porridge

1¹/₃ cup breakfast cereal flakes

½ cup muesl

egetables and legumes (choose a variety)

Starchy vegetables

1 medium potato or yam

½ medium sweet potato

1 medium parsnip

Dark green leafy vegetables

½ cup cabbage, spinach, silverbeet, broccoli, cauliflower or brussel sprouts

Legumes and other vegetables

1 cup lettuce, sprouts, salad vegetables

½ cup cooked broad beans, lentils, peas, green beans, zucchini, mushrooms, tomatoes, capsicum, cucumber, sweetcorn, turnips, swede, celery, eggplant etc

Fruit

1 piece medium sized fruit e.g. apple, orange, mango, mandarin, banana, pear, peach etc

2 pieces of smaller fruit e.g. apricots, kiwi fruit, plums, figs

About 8 strawberries

1 cup diced pieces or canned fruit

½ cup fruit juice

¼ medium melon (rockmelon, honeydew)

Dried fruit e.g. 4 dried apricots

1½ tablespoons sultanas

About 20 grapes or cherries

Milk, yoghurt, cheese & alternatives

250 ml glass or one cup of milk (can be fresh, longlife or reconstituted milk)

½ cup evaporated milk

40 g (2 slices) of cheese

250ml (1 cup custard)

200g (1 small carton) or yoghurt, plain or fruit, or, as an alternative try:

A cup of calcium-fortified soy milk

1 cup almonds

½ cup pink salmon with bones

Lean meat, fish, poultry and alternatives

65 – 100gm cooked meat or chicken (e.g. ½ cup mince, 2 small chops or 2 slices roast meat)

80 – 120g cooked fish fillet, or, as an alternative try:

2 small eggs

¹/₃ cup cooked (dried) beans, lentils, chick peas, split peas or canned beans

¹/₃ cup peanuts or almonds

Extras  Foods which each provides 600kj we can occasionally include for variety. They are generally higher in fat and/or sugar, salt etc

1 medium piece of plain cake or 1 bun

3 – 4 sweet biscuits

Half a small chocolate bar

60g jam, honey (1 tablespoon)

30g potato crisps

Slice pizza = 2 extras

1 can soft drink or 2 glasses cordial

2 scoops icecream

1 meat pie or pasty = 3 extras