Food Group Servings Per Day 7500kJ (~1800cal) Your eating plan is influenced by the latest Australian nutrition guidelines and is designed to ensure that you are getting all the nutrients your body needs while reducing your kilojoule intake. The eating plan below shows the number of serves from the 5 Food Groups and Tony Ferguson products you should consume each day. 1 serve REPLACE -A- MEAL 1 serve Fruit + 1 serve Dairy 1 serve REPLACE -A- MEAL + 2 serves Vegetables 6-8 glasses Water 2 serves Snacks + Unlimited Vegetables + 1 serve Healthy Fats + 1 serve Fruit 1 serve REPLACE -A- MEAL + 2 serves Proteins 1 serve Grains 1 serve TF RECIPE 3 serves Vegetables = + + AFTERNOON TEA LUNCH MORNING TEA BREAKFAST DINNER ANY TIME TF = Tony Ferguson
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Food Group Servings Per Day 7500kJ (~1800cal) · Food Group Servings Per Day 7500kJ ... 5 Food Groups and Tony Ferguson products you should consume ... Basmati rice, brown rice ½
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Food Group Servings Per Day 7500kJ (~1800cal)
Your eating plan is influenced by the latest Australian nutrition guidelines and is designed to ensure that you are getting all the nutrients your body needs while reducing your kilojoule intake.
The eating plan below shows the number of serves from the 5 Food Groups and Tony Ferguson products you should consume each day.
1 serve
HealthyFats
1 serve 1 serve
1 serve
Dairy
2 serves
Vegetables
1 serve
Fruit
1 serve
Grains
TFSNACK
2 serves
Proteins
1 serve
MEAL
1 serve 1 serve
OWNOwn Meal
1 serve
TFRECIPE
6-8 glasses
Water
REPLACE - A- MEAL
Snacks
1 serve
HealthyFats
1 serve 1 serve
1 serve
Dairy
2 serves
Vegetables
1 serve
Fruit
1 serve
Grains
TFSNACK
2 serves
Proteins
1 serve
MEAL
1 serve 1 serve
OWNOwn Meal
1 serve
TFRECIPE
6-8 glasses
Water
REPLACE - A- MEAL
Snacks
+
1 serve
HealthyFats
1 serve 1 serve
1 serve
Dairy
2 serves
Vegetables
1 serve
Fruit
1 serve
Grains
TFSNACK
2 serves
Proteins
1 serve
MEAL
1 serve 1 serve
OWNOwn Meal
1 serve
TFRECIPE
6-8 glasses
Water
REPLACE - A- MEAL
Snacks
1 serve
HealthyFats
1 serve 1 serve
1 serve
Dairy
2 serves
Vegetables
1 serve
Fruit
1 serve
Grains
TFSNACK
2 serves
Proteins
1 serve
MEAL
1 serve 1 serve
OWNOwn Meal
1 serve
TFRECIPE
6-8 glasses
Water
REPLACE - A- MEAL
Snacks
+1 serve
HealthyFats
1 serve 1 serve
1 serve
Dairy
2 serves
Vegetables
1 serve
Fruit
1 serve
Grains
TFSNACK
2 serves
Proteins
1 serve
MEAL
1 serve 1 serve
OWNOwn Meal
1 serve
TFRECIPE
6-8 glasses
Water
REPLACE - A- MEAL
Snacks
1 serve
HealthyFats
1 serve 1 serve
1 serve
Dairy
2 serves
Vegetables
1 serve
Fruit
1 serve
Grains
TFSNACK
2 serves
Proteins
1 serve
MEAL
1 serve 1 serve
OWNOwn Meal
1 serve
TFRECIPE
6-8 glasses
Water
REPLACE - A- MEAL
Snacks
1 serve
HealthyFats
1 serve 1 serve
1 serve
Dairy
2 serves
Vegetables
1 serve
Fruit
1 serve
GrainsTF
SNACK
2 serves
Proteins
1 serve
MEAL
1 serve 2 serves
OWNOwn Meal
1 serve
TFRECIPE
6-8 glassesWater
REPLACE - A- MEAL
Snacks+Unlimited
Vegetables
+
1 serve
HealthyFats
1 serve 1 serve
1 serve
Dairy
2 serves
Vegetables
1 serve
Fruit
1 serve
Grains
TFSNACK
2 serves
Proteins
1 serve
MEAL
1 serve 1 serve
OWNOwn Meal
1 serve
TFRECIPE
6-8 glasses
Water
REPLACE - A- MEAL
Snacks
+1 serve
HealthyFats
1 serve 1 serve
1 serve
Dairy
2 serves
Vegetables
1 serve
Fruit
1 serve
Grains
TFSNACK
2 serves
Proteins
1 serve
MEAL
1 serve 1 serve
OWNOwn Meal
1 serve
TFRECIPE
6-8 glasses
Water
REPLACE - A- MEAL
Snacks
1 serve
HealthyFats
1 serve 1 serve
1 serve
Dairy
2 serves
Vegetables
1 serve
Fruit
1 serve
Grains
TFSNACK
2 serves
Proteins
1 serve
MEAL
1 serve 1 serve
OWNOwn Meal
1 serve
TFRECIPE
6-8 glasses
Water
REPLACE - A- MEAL
Snacks
+ 1 serve
HealthyFats
1 serve 1 serve
1 serve
Dairy
2 serves
Vegetables
1 serve
Fruit
1 serve
Grains
TFSNACK
2 serves
Proteins
1 serve
MEAL
1 serve 1 serve
OWNOwn Meal
1 serve
TFRECIPE
6-8 glasses
Water
REPLACE - A- MEAL
Snacks
1 serve
HealthyFats
1 serve 1 serve
1 serve
Dairy
2 serves
Vegetables
1 serve
Fruit
1 serve
Grains
TFSNACK
2 serves
Proteins
1 serve
MEAL
1 serve 1 serve
OWNOwn Meal
1 serve
TFRECIPE
6-8 glasses
Water
REPLACE - A- MEAL
Snacks
1 serve
HealthyFats
1 serve 1 serve
1 serve
Dairy
2 serves
Vegetables
1 serve
Fruit
1 serve
Grains
TFSNACK
2 serves
Proteins
1 serve
MEAL
1 serve 1 serve
OWNOwn Meal
1 serve
TFRECIPE
6-8 glasses
Water
REPLACE - A- MEAL
Snacks
Snacks
1 serve
HealthyFats
1 serve 1 serve
1 serve
Dairy
3 serves
Vegetables
1 serve
Fruit
1 serve
GrainsTF
SNACK
2 serves
Proteins
1 serve
MEAL
1 serve 1 serve
OWNOwn Meal
1 serve
TFRECIPE
6-8 glassesWater
REPLACE - A- MEAL= + +
AFTERNOON TEA
LUNCH
MORNING TEA
BREAKFAST
DINNER
ANY TIME
TF = Tony Ferguson
+Fruit 1 Serve
Dairy 1 Serve
TF = Tony Ferguson
R-A-M = Replace-A-Meal
Example Eating Plan 7500kJ (~1800cal)
TF Recipe
Snack 1 Serve
Water 6-8 Glasses
TF Snack Bar 1 Serve
+ +VegetablesUnlimited
+
SaladVegetables2 Serves
ANYTIME
TF Soup 1 Serve +
BREAKFAST
MORNING TEA
AFTERNOON TEA
LUNCH
DINNER
+Fruit 1 Serve
TF R-A-M Bar 1 Serve
Healthy Fats 1 Serve
+
TF Chocolate Shake 1 Serve
Common Vegetables Serving Sizes
* Higher kilojoule vegetables. Limit to 1 serve per meal (for example, 5 serves of potato in one meal does NOT count as 5 serves of vegetables for the day). All other vegetables are considered to be unlimited.
VEGETABLE SERVE VEGETABLE SERVE
Alfalfa sprouts 1 cup Leek ½ cup
Artichoke ½ cup Lettuce (all types) 1 cup
Asian greens such as Bok Choy, Pak Choy etc.
1 cup Mushrooms ½ cup
Asparagus ½ cup Okra ½ cup
Avocado*¼ of an avocado
Onions ½ cup
Bean sprouts 1 cup Parsnip* ½ cup
Beans (green) ½ cup Potato* ½ cup
Beetroot ½ cup Pumpkin ½ cup
Broccoli /broccolini ½ cup Radish ½ cup
Brussels sprouts ½ cup Rhubarb ½ cup
Cabbage 1 cup Rocket 1 cup
Capsicum ½ cup Shallots ½ cup
Carrots ½ cup Silverbeet 1 cup
Cassava* ½ cup Snow peas ½ cup
Cauliflower ½ cup Spinach 1 cup
Celeriac ½ cup Spring onions ½ cup
Celery 1 cup Squash ½ cup
Choko ½ cup Swede ½ cup
Corn ½ cup Sweetcorn* ½ cup
Cucumber 1 cup Sweet potato* ½ cup
Eggplant ½ cup Taro* ½ cup
Fennel ½ cup Tomato ½ cup
Green beans ½ cup Turnip ½ cup
Green peas ½ cup Watercress 1 cup
Kale 1 cup Zucchini ½ cup
LEGUMES / BEANS SERVE VEGETABLE SERVE
Black beans ½ cup Faba beans ½ cup
Borlotti beans ½ cup Lentils ½ cup
Cannelini beans ½ cup Lima beans ½ cup
Chickpeas ½ cup
Legumes Serving Sizes
Legumes are also considered vegetables. Limit to 1 serve per meal.
Common Fruit Serving Sizes
FRUIT SERVE FRUIT SERVE
Apples 1 medium Mandarin 2 medium
Apples (dried) 5 rings Mango 1 medium
Apricots 2 small Melons (honeydew, rockmelon, watermelon)
1 cup diced
Apricots (dried) 4-5 whole Mixed dried Fruit 1 tbsp.
Banana 1 medium Nectarine 2 small
Blackberry 1 cup Orange 1 medium
Blueberry 1 cup Paw Paw 1 cup diced
Cherries 1 cup Passionfruit 2 small
Custard apple ½ small Peach 1 medium
Cranberry 1 cup Pear 1 medium
Currants 1 tbsp. Pears (dried) 2 pieces
Dates 1 tbsp. Persimmon 1 medium
Fig 4 small fresh Pineapple 1 cup diced
Fruit salad 1 cup, diced Pomegranate 1 medium
Grapefruit 1 medium Plum 2 medium
Grapes20 grapes, 1 small bunch
Prune 5
Guava 1 medium Quince 1 medium
Kiwi fruit 2 small Rambutan 1-2 small
Lemon 1 medium Raspberry 1 cup
Lime 1 medium Strawberry 1 cup
Loquat 2 small Sultanas 1 tbsp.
Lychee 8 medium Tangerine 1 medium
Common Grains, Cereals, Breads
Serving Sizes
BREADS SERVE
Bread (wholegrain, rye, wholemeal) 1 slice (40g)
Bread roll (wholegrain, seeds on top) ½ bread roll (40g)