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.

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