This week we’ll go through the how the Dietary Guidelines apply to men 19 years and older. It’s really just the number of serves per day of each of the food groups that change between men and women.
The serve sizes are the same for people of all ages weather male of female it’s just the number of serves that vary. 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 men.
Well that’s about it for The Australian Dietary Guidelines. I hope you’ve found it useful. As I said last week, I'll begin putting up some sample daily eating plans and recipes soon. If you have any healthy recipes that I could analyse and share over the blog, let me know.
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