Eat Everyday

Wholegrains

• Include a variety of wholegrain breads & cereals
• 3-6 serves each day

1 Serve =

¼ cup muesli	½ cup cooked rice	½ cup cooked pasta
1 Slice Wholegrain bread	3 crispbreads	1 small pita bread

Vegetables

• 5 - 6 serves each day – eat some at every meal
• Aim for a variety - raw and cooked
• Lots of colour - red, orange, green, purple, white

1 serve =
1 cup of salad vegetables

Or

½ cup of cooked vegetables

Fruit

• Aim for 2-3 serves each day
• Aim for variety
• Try having a fruit snack with your morning or afternoon tea

1 serve =
1 medium piece of fresh fruit or one cup of canned fruit (no added
sugar)

Or
2 small pieces of fruit or ½ cup of juice

Dairy Foods

• Aim for 2-3 serves each day
• Choose low fat options
• Choose sugar and salt reduced options

1 serve =

1 cup milk	1 small tub yoghurt	½ cup Evaporated milk
1/3 cup or 40g fetta	2 Slices cheese	½ cup cottage cheese or ricotta

Nuts

• Aim for 30g each day
• Each type has different nutrients – aim for a variety

20 almonds	10 brazil nuts	15 cashews
15 macadamias	2 tablespoons pine nuts	10 whole walnuts

Extra virgin olive oil

• Aim for 4 tablespoons every day
• Use light or dark (just different flavours)
• Try using it in different ways: cooking, salad dressing, drizzle over the top of roasted vegetables, add to chopped herbs for flavour