Diets

Food Serving Sizes

Monday, 28 April 2008
To achieve a healthy diet it is important to eat a broad range of foods across all the food groups. According to the 'Australian guide to healthy eating' the number of daily servings required from each food group can be roughly broken down into: 
Carbohydrates: 6 - 8
Protein: 1 - 2
Fats: 1
Dairy: 2 - 3
Fruit: 2
Vegetables: 5
Water: 6

The next question is then, what constitutes a serving of each food group? The best way to get a feel for this is to look at various examples that constitute a serving. 

Carbohydrates
A serving of carbohydrates should contain about 15 grams of carbohydrates. Examples of this include:
Bread 1 slice
Tortilla, roll, or muffin 1
Bagel, English muffin or hamburger bun 1/2
Rice, pasta, cooked cereal, grits 1/2 cup
Ready-to-eat cereal 3/4 cup (flakes or round)
Pancake, waffle 1 (12cm diameter)


Fruit
A serving of fruit should contain about 15 grams of carbohydrates. Examples of this include:

Chopped, fresh fruit 1/2 cup
Grapefruit 1/2
Cantaloupe 1/4
Canned fruit 1/2 cup
100% fruit juice 3/4 cup
Raisins or dried fruit 1/4 cup

Vegetables
A serving of vegetables should contain about 5 grams of carbohydrates. Examples of this include:
Cooked vegetables 1/2 cup
Chopped, raw vegetables 1/2 cup
Raw, leafy vegetables 1 cup
Vegetable juice 3/4 cup

Protein
A serving of protein should contain about 15 grams of protein. Examples of this include:

Cooked lean meat, fish or poultry 60 - 90 grams
Egg 1
Peanut Butter 2 tablespoons, 30 grams
Cooked dried peas or beans 1/2 cup
Cooked dried beans 1/2cup
Nuts, seeds 1/3 cup

Dairy
A serving of daily should contain about 300mg of calcium.  Examples of this include:

Milk 1 cup
Yogurt 1 cup
Cheese 1 slice 30 grams
Cottage cheese 1/2 cup
Pudding 1/2 cup
Ice cream 1/2 cup

Fat
A serving of fat should contain about 5 grams of fat.  Examples of this include:

1 tsp vegetable oil
1 tsp butter
1 tsp peanut butter
8 ripe olives
1 tbsp salad dressing

Water
1 Glass of water

healthy diet, low gi foods

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