What is a serve?
Here are some examples of one serve for various food groups:
Cereals, breads, rice, pasta, noodles
- 2 slices of bread; 1 medium bread roll; 1 cup cooked rice, pasta, or noodles
- 1 cup porridge, 1 cup breakfast cereal flakes, or ½ cup muesli
Vegetables and legumes (choose a variety)
- Starchy vegetables: 1 medium potato/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 or salad vegetables; ½ cup broad beans, lentils, peas, green beans, zucchini, mushrooms, tomatoes, capsicum, cucumber, sweetcorn, turnips, sprouts, celery, eggplant etc
Fruit
- 1 piece medium sized fruit (eg apple, orange, mango, banana, pear, etc)
- 2 pieces of smaller fruit eg apricots, kiwi, plum, figs, etc, about 8 strawberries, about 20 grapes or cherries, ½ cup (125ml) fruit juice (sugar free), ¼ medium melon (eg. rockmelon)
- Dried fruit eg 4 dried apricots or 1½ tablespoon sultanas
- 1 cup diced pieces/canned fruit
Milk, yoghurt, cheese & alternatives
- 250 ml glass or one cup of milk (can be fresh, long life or reconstituted milk)
- ½ cup evaporated milk, 40g (2 slices) cheese or 250ml (1 cup) of custard
- 200g (1 small carton) of plain or fruit yoghurt
- 1 cup of calcium-fortified soy milk, 1 cup almonds, ½ cup pink salmon with bones
Meat, fish, poultry & alternatives
- 65-100gm cooked meat/chicken (eg ½ cup mince, 2 small chops, or 2 slices roast meat)
- 80-120g cooked fish fillet,
- 2 small eggs, ⅓ cup cooked dried beans, lentils, chickpeas, split peas or canned beans, or 1/3 cup peanuts/almonds
Extras
Foods which we can occasionally include for variety. They are generally higher in fat and/or sugar, kilojoules, salt etc.- 1 medium slice of plain cake or 1 bun, 3-4 plain sweet biscuits, half a small chocolate bar, 60g jam, honey (1 tablespoon), 30g (1/2 a small packet) potato crisps, 1 slice pizza = 2 extras
- 1 can soft drink or 2 glasses cordial, 2 scoops ice-cream, 1 meat pie or pasty = 3 extras
- 2 standard glasses of alcohol (for adults only)
- 1 tablespoon (20g) butter, margarine, oil
Thanks, going to print this & stick up on fridge! =D
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