Table 3 Recommended quantities of each food group for weight maintenance and regain

CARBOHYDRATE meals

(e.g. ½ cup cooked oatmeal, 2 slices bread, 1 cup cooked pasta)

3

4

CARBOHYDRATE snacks

(e.g. 1 muesli bar, 1 slice bread)

1

2

PROTEIN

(e.g. ½ cup grated cheese, ¾ cup beef mince, 1 cup tofu)

2

2

VEGETABLES/SALAD

(e.g. ½ cup peas, 1 cup mixed salad)

4

4

FRUIT

(e.g. 1 apple, 2 tablespoons raisins, 1 cup juice)

2

4

CALCIUM FOODS

(e.g. 1 cup milk, 1 cup yoghurt)

3

4

NUTS, OILS & FATS

(e.g. 1 teaspoon oil, 2 teaspoons margarine, 1 tablespoon avocado)

2

4

FUN FOODS

(e.g. 3 chocolate coated biscuits, 3 scoops ice cream, 1/3 cup lollies)

1

1

FLUIDS

(e.g. water, tea, coffee, juice)

1.5 to 2.0 Litres/day

1.5 to 2.0 Litres/day