|Rice & Alternatives||Rice & Alternatives Suggestions for Use|
|All types of rice, noodles, beehoon, various bread, cereals & cereal products, rolled oats, pasta, chapatti, idli, and other flour based products.|
Aim for 5 serves or more per day.
= 2 sl bread
= 1 cup cooked rice
= 1 cup breakfast cereal
= 1 cup cooked noodles/pasta
= 6 plain biscuits
|Meat & Alternatives||Suggestions for Use|
|Meat, fish, poultry, eggs, nuts and legumes (e.g. tofu, baked beans, lentils, kidney beans, chickpeas).|
Aim for 2-3 serves per day.
= 60 – 90g meat, chicken, fish
= 2 eggs
= ½ cup cooked legumes
= 1½ taukwa
|Dairy & Alternatives||Suggestions for Use|
|Milk, cheese, yogurt, ice cream, custard, soy milk.|
Full cream dairy products contain fat so they are higher in energy.
Aim for 2 serves per day.
= 40g cheese
= 1 tub yogurt (200g)
= 1 cup milk/soy milk (250ml)
= 3 scoops of ice cream
|Fruits||Suggestions for Use|
|Fruit – raw, cooked, canned, stewed, mashed, pureed, dried fruit, fruit juice.|
Aim for 2 serves or more per day.
= 1 pc medium size fruit
= 2 small pc of fruits
= 1 cup canned/cooked fruit
= 1½ tablespoons dried fruit
= ½ cup fruit juice
|Vegetables||Suggestions for Use|
|Vegetables- raw, cooked, mashed, pureed or vegetable juice.|
Aim for 3 serves or more per day.
= ½ cup cooked vegetables
= 1 potato
= 1 cup raw vegetables (salad)
= ½ cup vegetable juice
|Fats & Oils||Suggestions for Use|
|Butter, margarine, cream, oils, mayonnaise.|
1 tablespoon or more per day.