Vegetables including legumes (beans and peas) - 5 serves - so 1 serve is 1/2 cup cooked vegies or 1 cup of raw vegies
Fruit - 2 serves - where 1 serve is a medium piece of fruit or 1 cup of tin or chopped fresh fruit
Dairy - milk, yohurt, cheese - 2 serves - so a serve is 1 cup of milk or 40g of cheese or 2 slices, 200g yohurt
Meat, fish, poultry, eggs, nuts, legumes - 1 serve - a serve is 65-100g cooked meat or 2 small eggs or 1/3 cup nuts or 1/2 cup legumes - cooked beans, lentils, chickpeas, split peas and canned beans
How to calculate how much protein to eat - Weight in kg x 0.8-1.8 gm/kg = protein gm.
Use a lower number if you are in good health and are sedentary (i.e., 0.8). Use a higher number (between 1 and 1.8) if you are under stress, are pregnant, are recovering from an illness, or if you are involved in consistent and intense weight or endurance training.
In essence, the more you exercise, the greater your protein needs will be.
Water - aim for 2litres. All fluids , other than alcohol contribute to this fluid requirement.
The main message is to enjoy a variety of foods every day. Foods should be eaten from each food group every day.
