Below is a sample eating plan that will give women aged between 19 and 50, the number of serves recommended by the Australian Dietary Guidelines for each of the 5 food groups. I’ve gone a bit overboard with the information in my table, but I thought you might be interested to see the details. You really just need to use the column on the left that has the meals, foods and quantities. The second column from the left shows the variety (how many different types of foods you would consume if you follow this plan). The variety column is a great tool when judging if you have a super diet or not. The higher this number the better. I’ve also added a column for processed foods. It’s pretty difficult to totally eliminate processed/packaged food from your diet, but it’s a good idea to minimise them if you can. At the bottom of the variety and processed columns I’ve given a target to aim for. With variety a score greater than 18 is good, the higher the better and with processed a score under 7 is what you should aim for. Processed is a bit subjective because even cooking is a type of processing, so it’s mainly concerned with foods that contain additives like preservatives, flavour enhancers etc or that have had things removed like fibre for instance. The columns from grain through to meat show you how many serves for each food group. Finally, the kJ and Cal show the amount of energy consumed.
The small table below the main table give a breakdown of macro nutrients. You don’t really need this bit of info, but I thought you might find it interesting.
You can download the table by clicking the link above.
You need to know that this plan is for someone who is moderately active, so you would need to be doing a minimum of 30 minutes per day of exercise/activity. That’s the minimum everyone should aim for to maintain good health. That’s just the minimum remember, so feel free to do more!
I’ll be putting more of these plans up from now on. Next week I’ll add a version of this one for women over 50 years. I’m also working on some recipes that will slot right in to the plan, so you can mix and match breakfasts, lunches and dinners. That will give you freedom to build a plan to suit you. If you have any recipes that you think are healthy meals, send them in and I’ll work out the serve size and number of serves of each of the food groups that a single serve of your recipe has.
As always if you have found this post helpful please share it with your friends on Facebook or share the link to the Astute Fitness Blog www.astutefitness.com.au/blog to help use get our message out,