1 Serve of protein
One serve of protein is 500 - 600KJ. That’s approximately a palm full of chicken or 2 eggs. Try to eat at least 1 serve per day.
Proteins include lean meats, poultry, fish, eggs, nuts, seeds, legumes and beans.
2 Serves of fruit
A serve of fruit is 350KJ. That’s a handful of berries or two small peaches. Try to eat 2 serves a day.
Fruits include berries, apples, stone fruit and bananas.
3 Serves of Calcium
A serve of calcium is 500-600KJ. That is approximately a tub of yoghurt or 2 slices of cheese. Try to eat 3 serves a day.
Calcium includes cheese, yoghurt and milk.
4 Serves of grains
A serve of grains is 500KJ. This is equal to half a cup of cooked rice or pasta, or one slice of bread. Try to eat 4 serves a day.
Grains include pasta, bread and rice.
5 Serves of vegetables
A serve of vegetables is around 100 – 350KJ. This is a cup of salad or half a cup of cooked greens. Try to eat 5 serves a day.
Vegetables include zucchini, corn, celery, cauliflower and asparagus.