Now that we’ve covered all the food groups I need to give you an easy way to put it all together! This week we’ll go over the info women aged 19 to 50 will need. There are just a couple of changes for women 51 to 70 and 70+ which I will include.
For meat, fish and poultry the serves are generally in grams. This isn’t usually too hard to work out because generally these things are sold by weight. A serve of red meat for example is 100g raw, so if you buy 500g it will give you 5 serves. A small can of tuna is about 1 serve of fish. So if you had 1 small can of tuna for lunch and 1 ½ serves of red meat for dinner that’s that food group covered.
A serve of nuts or seeds is 30g. 30g of nuts is about one hand full and 30g of seeds is about 2 tablespoons.
For vegies, legumes, dairy and some fruits the serves are in half cups or cups. Below are a few things that are around the same size as a half a cup. If you picture those things as you serve up your meals, you won’t go too far wrong. A little bit either way won’t make too much difference, just be as close as you can.
The table below gives you the number of serves per day for each of the 5 groups for women.
That gives you an easy way to construct a healthy eating plan that suits you! To get results though, you’ll need to be consistent. This should be part of a long term lifestyle change.
I will start putting some sample daily eating plans and recipes on the blog in a few weeks!
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