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GRAIN PRODUCTS
5 - 12
SERVINGS
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- 1 slice of bread ( 30g )
- 1 roll, 1 small pita, tortilla, chapati or roti
( 30g )
- 1/2 bun, Kaiser or bagel
- 125ml cooked cereal
- 175ml cold cereal ( 30g )
- 125ml pasta, noodles, rice, couscous, or other
grains
- 1 small pancake, waffle of muffin
- 30g crackers ( 7-11 )
- 2 rice cakes
- 500ml popcorn
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VEGETABLES & 828x2319i amp; FRUITS
5 - 10
SERVINGS
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- 1 medium vegetable
- 250ml salad or bean sprouts
- 125ml seaweed, rehydrated
- 1 medium fruit or 2 small fruits
- 125ml vegetable or fruit juice
- 125 ml fresh, frozen, canned
or cooked fruits or vegetables
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MILK & ALTERNATIVES 4 - 6
SERVINGS
ADOLESCENTS 6-8 SERVINGS
PREGNANCY & LACTATION
6-8 SERVINGS
|
- 125ml milk or yogurt
- 25g cheese
- 125ml ricotta or quark
- 250ml cottage cheese
- 25ml tahini
- 50ml almond butter
- 75ml almonds
- 250ml cooked greens, eg. Kale, collards, bok
chok, broccoli
- 500ml raw greens
- 50ml dried seaweed
- 50ml tofu with calcium
- 250ml cooked soybeans, white, navy or black
beans
- 375ml chick peas, pinto, butter or kidney beans
- 15ml blackstrap molasses
- 5 figs
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LEGUMES &
ALTERNATIVES
PREGNANCY & LACTATION
3 - 4 SERVINGS
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- 125ml dried beans, peas, or lentils
- 125ml tofu, tempeh or miso
- 1 patty meat analogue ( TVP ) ( 70-80g )
- 50ml nuts or seeds
- 25-50ml nut or seed butter
- 250ml
soy milk
- 1 large egg
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