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picture1_Food Guide Pdf 138157 | Hbf11800 Sample Meal Plan Health Pdf


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File: Food Guide Pdf 138157 | Hbf11800 Sample Meal Plan Health Pdf
sample meal plans it is important that we aim to reach our recommended serves from the five food groups through a variety of foods below are two sample meal plans ...

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           Sample meal plans
           It is important that we aim to reach our recommended serves from the five food groups through a variety 
           of foods. Below are two sample meal plans which you can use as a guide when planning your meals.
           Sample meal plan 1                                                                  Sample meal plan 2
           Below is a sample meal plan for a person aiming for the                             Below is a sample meal plan for a person aiming for the 
           following serves:                                                                   following serves:
           Food group                                                              Serves      Food group                                                              Serves
           Vegetables & legumes/beans                                              5           Vegetables & legumes/beans                                              7
           Fruit                                                                   2           Fruit                                                                   2
           Grain (cereal) foods, mostly wholegrain                                 6           Grain (cereal) foods, mostly wholegrain                                 6
           Lean meat and poultry, fish, eggs, nuts and seeds,                                  Lean meat and poultry, fish, eggs, nuts and seeds, and                  3
           and legumes/beans                                                       2.5         legumes/beans
           Milk, yoghurt, cheese and/or alternatives (mostly reduced fat)          2.5         Milk, yoghurt, cheese and/or alternatives (mostly reduced fat)          2.5
           Meal           Food                           Serves                                Meal           Food                            Serves
           Breakfast      ½ cup muesli with              2 serves – Grains                     Breakfast      2 pieces of wholegrain          2 serves – Grains
                          low fat milk ( ½ cup)          1 serve – Fruit                                      toast (thin slice) with 1       1 serve – Vegetables/legumes
                          and a banana                   0.5 serve – Milk + milk products                     poached egg and grilled         0.5 serve – Meat, eggs + nuts
                                                                                                              mushrooms (½ cup)
           Morning        1 apple and                    1 serve – Fruit                       Morning        Small tub of yoghurt            1 serve – Milk + milk products
           tea            1 small coffee (300mL)         1 serve – Milk + milk products        tea            (200g) and dried fruit (30g)    1 serve – Fruit
           Lunch          Tuna ( 1 small can) and        2 serves – Grains                     Lunch          Chicken (80g) salad with        3 serves – Vegetables/legumes
                          salad (1 cup) sandwich         1 serve – Vegetables/legumes                         cherry tomatoes, onion          1 serve – Meat, eggs + nuts
                          with wholegrain bread          1 serve –  Meat, eggs + nuts                         and spinach (1 cup leafy 
                          (thin slice)                                                                        green) plus roast pumpkin, 
                                                                                                              carrot and eggplant (1 cup 
                                                                                                              cooked veg)
           Afternoon  ½ cup sweet corn mixed             2 serves – Vegetables/legumes         Afternoon  2 wholemeal English                 2 serves – Grains
           tea            with ½ cup of chickpeas*                                             tea            muffins with cheese (1          0.5 serve – Milk + milk products
                                                                                                              slice) and tomato (3 slices)    1 serve – Vegetables/legumes 
                                                                                                              and ¼ cup of leafy greens 
           Dinner         Chicken (120g) and             1.5 serves –  Meat, eggs + nuts       Dinner         Spaghetti Bolognese             1.5 serves – Meat, eggs + nuts 
                          vegetable stir-fry (1 cup      2 serves – Grains                                    (90g mince) with                2 serves – Grains
                          cooked) with rice (1 cup)      2 serves – Vegetables/legumes                        vegetables (mushroom,           2 serves – Vegetables/legumes
                                                                                                              zucchini, carrot, eggplant) 
                                                                                                              and pasta (1 cup)
           Snack          Small tub of                   1 serve – Milk + milk products        Snack          Banana smoothie                 1 serve – Fruit
                          yoghurt (200g)                                                                      (1 banana with 1 cup of         1 serve – Milk  + milk products
                                                                                                              low fat milk)
           *note: chickpeas can be counted in the vegetables and legumes/beans group or 
           the lean meat and poultry, fish, eggs, nuts and seeds, and legumes/beans group
           Easy ways to get an additional serve of:
           Food group                                                                         Suggestions
           Vegetables & legumes/beans                                                         Enjoy a roast tomato with breakfast 
                                                                                              Snack on carrot sticks (½ cup)
           Fruit                                                                              Add some berries to your banana smoothie 
                                                                                              Enjoy some dried fruit between meals (30g)
           Grain (cereal) foods, mostly wholegrain                                            Snack on a crumpet (60g)
                                                                                              Add some crispbreads (x3) or a slice of wholemeal bread with your salad
           Lean meat and poultry, fish, eggs, nuts and seeds, and legumes/beans               Nibble on nuts and seeds (30g)
                                                                                              Add some legumes (1 cup) to your lunchtime salad
           Milk, yoghurt, cheese and/or alternatives (mostly reduced fat)                     Add cubes of cheddar cheese to your salad
                                                                                              Add cheese to your sandwich
           HBF Health Limited   ABN 11 126 884 786                                                                                                                HBF11800 06/07/15
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...Sample meal plans it is important that we aim to reach our recommended serves from the five food groups through a variety of foods below are two which you can use as guide when planning your meals plan for person aiming following group vegetables legumes beans fruit grain cereal mostly wholegrain lean meat and poultry fish eggs nuts seeds milk yoghurt cheese or alternatives reduced fat breakfast cup muesli with grains pieces low serve toast thin slice banana products poached egg grilled mushrooms morning apple small tub tea coffee ml g dried lunch tuna chicken salad sandwich cherry tomatoes onion bread spinach leafy green plus roast pumpkin carrot eggplant cooked veg afternoon sweet corn mixed wholemeal english chickpeas muffins tomato slices greens dinner spaghetti bolognese vegetable stir fry mince rice mushroom zucchini pasta snack smoothie note be counted in easy ways get an additional suggestions enjoy on sticks add some berries between crumpet crispbreads x nibble lunchtime cubes...

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