THE 7 DIFFERENT FOOD GROUPS

Each of the food groups have specific vitamins and minerals; proteins, fats and carbohydrates. Foods are grouped together in these food groups because they provide similar amounts of the key nutrients your body needs for good health. The food groups include:

• Meat & Protein – lean meats and chicken, fish, eggs, tofu, legumes and pulses. We recommend 200g red meat (beef or lamb) 3 times a week and 2 serves of fish as part of your Meat & Protein allowance.

• Bread & Cereals – Low GI wholegrain and high fibre varieties such as Burgen® breads, cereals, rice, pasta, noodles, polenta, quinoa and barley.

• Vegetables – fresh and frozen including different types and colours. The recommended daily 2.5 units of Vegetables is a minimum allowance, and you're free to eat as many vegetables as you like.

• Fruit – fresh, canned fruit in juice or dried fruits

• Dairy – low-fat dairy or soy milk, cheese and yoghurt

• Healthy Fats & Oils – polyunsaturated and monounsaturated spreads and oils; nut pastes, nuts and seeds; avocado

• Indulgence Foods – foods that provide little nutrition but which we can enjoy from time-to-time, like chocolate, ice-cream, sausages, chips, muffins

HOW MUCH IS A “UNIT”

The size of a unit of food varies depending on each food group. The meal plan and diary calculate food units for you, so you don’t have to worry too much about these details. However, here are some examples:

1 UNIT MEAT & PROTEIN =

100g raw red meat, lamb or pork (75g cooked weight)125g raw chicken or fish (100g cooked weight)2 eggs 75g tofu

1 UNIT BREAD & CEREALS =

1 slice bread (40g)1/2 cup cooked rice or pasta2/3 cup flaked cereal or 1/4 cup muesli1 potato (150g)

1 UNIT VEGETABLES =

150g raw vegetables1 cup cooked vegetables1 cup salad vegetables2 small tomatoes

1 UNIT FRUIT =

150g fruit1 medium piece of fruit e.g. orange, apple2 small pieces fruit e.g. apricot, kiwi fruit, plum30g dried fruit

1 UNIT DAIRY =

1 cup low-fat milk (250ml)2 slices cheese (40g)1 small tub yoghurt (175g)1/2 cup cottage cheese (165g)

1 UNIT HEALTHY FATS & OILS =

1 teaspoon oil2 teaspoons unsaturated margarine20g avocado (1 tablespoons mashed)7g nuts or nut paste

1 UNIT INDULGENCE FOODS =

4 small squares chocolate1 chocolate biscuit1 fun size packet potato chips1 scoop ice cream

1 small extra lean sausage1 middy beer (285ml)1 small glass white, rose or red wine (100ml)30ml spirits, any type