What You Need To Eat Everyday

What You Need To Eat Everyday

For optimal health and wellbeing plate up your day with these foods!

 

Fruits and Vegetables / 8 servings daily

Eaten whole or in smoothie/juice – 2 serves fruit / 6 serves vegetables.

Portion size	Provides
Fresh fruit – 1 medium piece (approximate tennis ball size) Dried fruit – 1 tablespoon Green or root vegetable – 2-3 tablespoons Salad vegetables – 1 large cereal bowl or 80g	Foliate (folic acid) Beta Carotene Vitamin C Antioxidants Fibre Calcium Iron

 

Wholegrains / 3-4 servings daily

Includes quinoa, brown and wild rice, millet, wheat, buckwheat, spelt, wholegrain bread, muesli, wholegrain pasta.

Portion size	Provides
Cooked grains – half cup Cereal – 30g or small cereal bowl Muesli – 30g or small cereal bowl Cooked pasta – 1 cup Wholemeal bread – 2 slices	Fibre B Vitamins Calcium Iron Protein Energy

 

Pulses, Nuts & Seeds / 3-4 servings daily

Pulses include beans (pinto, white, butter, kidney, black eyed, soya), lentils, peas, chickpeas, tofu, tempeh, soya and bean products (mock meat, burgers, sausages). Nuts or seeds include almonds, brazil nuts, cashews, pumpkin, pumpkin seeds, sesame seeds, flaxseed.

Portion size	Provides
Pulses – half cup cooked Nuts & Seeds – 2 tablespoons	Protein Fibre Iron Calcium Minerals Energy

 

B12 Fortified Foods / 1+ servings daily

Includes fortified soya milk, fortified breakfast cereal, yeast extract (eg Vegemite) or B12 supplement.

 

Oils / small amount daily

Flaxseed, hempseed oil, olive oil, plant-based spread.

Portion size	Provides
1 tablespoon	Vitamins E (oils), A, D (spread) Essential Omega-3 and -6 fats (flax, soya, walnut, hemp)

 

Water / 2L daily

Unsweetened hot drinks and natural juice can be counted as water.