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