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Monday, March 9, 2015

How Many Serves Should You Be Eating


In line with the recent review of the Nutritional Guidelines for Australians by the NHMRC (National Health and Medical Research Council). I have decided to focus this week’s blog around the number of serves needed of the five main food groups (Vegetables and Legumes, Fruit, Grainy Breads and Cereals, Lean meat and Dairy) needed to obtain necessary macro/micro nutrients specific of one’s age. 

I am often asked about appropriate serving sizes of a number of different foods. Therefore, I have also included examples of what constitutes 1x serve in each of these respective food groups.


“Current” Recommended Average daily serves for each of the five food groups to meet your energy and nutrient needs


Age
Grainy Breads and Cereals
Vegetables and Legumes
Fruit
Lean meat and poultry, fish, eggs, nuts and seeds
Dairy Foods
Extras
Adolescents
12-18
4-7
5
2-3
1-2
3-5
1-3








Men
19-60
5-7
4-7
3-4
1.5-2
2-4
0-3

60+
4-6
4-7
2-3
1-1.5
2-3
0-2.5








Women
19-60
4-6
4-7
2-3
1-1.5
2-3
0-2.5
Pregnant

4-6
5-6
4
1.5
2
0-2.5
Breastfeeding

5-7
7
5
2
2
0-2.5
Women
60+
3-5
4-6
2-3
1-1.5
2-3
0-2

What is a serve? 
 
Cereals, breads, rice, pasta, noodles (Choose mostly wholegrain)
  • 1 slice of bread
  • ½ medium bread roll
  • ½  cup cooked rice, pasta, or noodles
  • ½ cup porridge
  • 2/3 cup breakfast cereal flakes, or ¼  cup muesli
  • 3 crisp bread/crackers
  • ½ cup cooked barley, buckwheat, semolina, cornmeal, quinoa
  • 1 x crumpet or 1 x English muffin/scone

    Vegetables and legumes (choose a variety)
    • Starchy vegetables:
      • 1 small potato (or ½ med potato/sweet potato)
      • 1 x sweet corn cob

    • Dark green leafy or orange vegetables:
      • ½ cup cooked cabbage, spinach, silver beet, broccoli, cauliflower or Brussels sprouts
      • ½ cup cooked or canned beans, chickpeas, lentils (no added salt varieties)
      • 1 cup raw salad vegetables (Lettuce, tomato, onion, carrot etc)

      Fruit (choose a variety)
      • 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 and ¼ medium melon)
      • 30g dried fruit eg 4 dried apricots or 1½ tablespoon sultanas
      • 1 cup diced, cooked or canned fruit
      • ½ cup 100% fruit juice (unsweetened)  

        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 120g ricotta/cottage cheese
        • 200g (1 small carton) of plain or fruit yoghurt
        • 1 cup of calcium-fortified soy milk,

          Meat, fish, poultry & meat alternatives
          • 65-100g cooked meat/chicken (eg ½ cup mince, 2 small chops, or 2 slices roast meat) ( good indication is a palm size portion of meat)
          • 80-120g cooked fish fillet (1small can tuna/salmon, preferably in spring water)
          • 170g tofu
          • 2 large eggs
          • 30g  (¼ cup) unsalted nuts

            Extras
            Extra Foods are not included in a healthy diet and should be chosen sometimes or in small amounts. Foods in this group are generally higher in saturated fat, sugar, salt and provide approximately 600kJ (143kcal) per serve.
              • 1 x Doughnut 
              • 4 x Plain Sweet biscuits 
              • 1 x Slice Plain Cake 
              • 1/2 small bar of chocolate
              • 2 x Tablespoons of Cream/Mayonnaise 
              • 1 x Tablespoon Butter, Margarine or Oil
              • 1/3 Meat Pie/Pastry/Pastie
              • 12 x Hot Chips 
              • 1.5 Scoops Ice Cream
              • 1 x Can Soft Drink
              • 1 x Glass Wine 
              • 2 x Shooter Spirit 
              • 400ml Regular Beer
              • 600ml Light Beer
              Some practical suggestions on how to increase Fruits and Vegetables in your diet include:
              1. Add Fruit to milk or water for a delicious milkshake/smoothie
              2. Pack fruit/dried fruit and/or cut up vegetables for lunch as a snack
              3. Add as much salad to sandwiches OR vegetables to dinner meals as possible
              4. Use beans/chickpeas in salads and stir-frys for additional (legumes)
              5. Fresh fruit with low fat yoghurt makes an excellent (and healthy) dessert option



              Low GI meal Plan Incorporating Recommended Core Food Group Serves for Men/Women Aged 19-60

              Breakfast:
              1 x fresh or 1 cup tinned fruit
              1 cup cooked Porridge 
              1 cup skim/low fat milk
              1 glass water
              Tea/Coffee with skim/low fat milk

              Morning Snack:
              1 x low fat yoghurt (Yoplait Forme, Nestle Diet)
              1 glass water

              Lunch: 
              Wholegrain Sandwich or Roll
              1 cup salad vegetables 
              1 slice reduced fat cheese
              1 x cold meat
              1 glass water 

              Afternoon Snack:
              1 x fresh fruit
              4 x wholegrain crispbreads (eg Vita-Weat) 
              1 glass water 

              Dinner: 
              Beef Stir fry- 100g lean beef stirs, 1-1.5 cups cooked vegetables, 1/2cup kidney beans 
              1 cup cooked Basmati Rice 
              1 glass water

              Supper Snack: 
              1 x cup vegetable sticks (carrot/celery/capsicum) 


              Russell Nassim (APD)

              References:
              The Australian Guide to Healthy Eating 2012 Draft. Australian Government, National Health and Medical Research Council. www. eatforhealth.gov.au

              for details click below

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