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FOOD AND SERVING SIZE

FOOD AND SERVING SIZE

VEGETABLE

  • ½ cup cooked green or vegetables (for example, broccoli, spinach, carrots)
  • ½ cup cooked dried or canned beans, peas or lentils (preferably with no added salt)
  • 1 cup green leafy or raw salad vegetables
  • ½ cup sweet corn
  • ½ medium potato or other starchy vegetables (sweet potato, taro or cassava)
  • 1 medium tomato

FRUITS 

  • 1 medium apple, banana, orange or pear
  • 2 small apricots, kiwi fruits or plums
  • 1 cup diced or canned fruit (no added sugar)

Or only occasionally:

  • 125ml (½ cup) fruit juice (no added sugar)
  • 30g dried fruit (for example, 4 dried apricot halves, 1½ tablespoons of sultanas)

CEREAL FOOD

  • 1 slice (40g) bread
  • ½ medium (40g) roll or flat bread
  • ½ cup (75-120g) cooked rice, pasta, noodles, barley, buckwheat, semolina, polenta, bulgur or quinoa
  • ½ cup (120g) cooked porridge
  •  ²/³ cup (30g) wheat cereal flakes
  • ¼ cup (30g) muesli
  • 3 (35g) crispbreads
  • 1 small (35g) English muffin or scone
  • 1/4 cup granola

PROTEIN 

  • 65g cooked lean red meats such as beef, lamb, veal, pork, goat (90g to 100g raw)
  • 80g cooked lean poultry such as chicken or turkey (100g raw)
  • 100g cooked fish fillet (about 115g raw) or one small can of fish
  • 2 large (120g) eggs
  • 1 cup (150g) cooked or canned legumes/beans such as lentils, chick peas or split peas (preferably with no added salt)
  • 170g tofu
  • 30g nuts, seeds, peanut or almond butter or tahini or other nut or seed paste (no added salt)*

SOURCE: Eat for health

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