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Food Group Servings Per Day 7500kJ (~1800cal)
Your eating plan is influenced by the latest Australian nutrition guidelines and is designed to ensure that you are getting all the nutrients your body needs while reducing your kilojoule intake.
The eating plan below shows the number of serves from the 5 Food Groups and Tony Ferguson products you should consume each day.
1 serve
HealthyFats
1 serve 1 serve
1 serve
Dairy
2 serves
Vegetables
1 serve
Fruit
1 serve
Grains
TFSNACK
2 serves
Proteins
1 serve
MEAL
1 serve 1 serve
OWNOwn Meal
1 serve
TFRECIPE
6-8 glasses
Water
REPLACE - A- MEAL
Snacks
1 serve
HealthyFats
1 serve 1 serve
1 serve
Dairy
2 serves
Vegetables
1 serve
Fruit
1 serve
Grains
TFSNACK
2 serves
Proteins
1 serve
MEAL
1 serve 1 serve
OWNOwn Meal
1 serve
TFRECIPE
6-8 glasses
Water
REPLACE - A- MEAL
Snacks
+
1 serve
HealthyFats
1 serve 1 serve
1 serve
Dairy
2 serves
Vegetables
1 serve
Fruit
1 serve
Grains
TFSNACK
2 serves
Proteins
1 serve
MEAL
1 serve 1 serve
OWNOwn Meal
1 serve
TFRECIPE
6-8 glasses
Water
REPLACE - A- MEAL
Snacks
1 serve
HealthyFats
1 serve 1 serve
1 serve
Dairy
2 serves
Vegetables
1 serve
Fruit
1 serve
Grains
TFSNACK
2 serves
Proteins
1 serve
MEAL
1 serve 1 serve
OWNOwn Meal
1 serve
TFRECIPE
6-8 glasses
Water
REPLACE - A- MEAL
Snacks
+1 serve
HealthyFats
1 serve 1 serve
1 serve
Dairy
2 serves
Vegetables
1 serve
Fruit
1 serve
Grains
TFSNACK
2 serves
Proteins
1 serve
MEAL
1 serve 1 serve
OWNOwn Meal
1 serve
TFRECIPE
6-8 glasses
Water
REPLACE - A- MEAL
Snacks
1 serve
HealthyFats
1 serve 1 serve
1 serve
Dairy
2 serves
Vegetables
1 serve
Fruit
1 serve
Grains
TFSNACK
2 serves
Proteins
1 serve
MEAL
1 serve 1 serve
OWNOwn Meal
1 serve
TFRECIPE
6-8 glasses
Water
REPLACE - A- MEAL
Snacks
1 serve
HealthyFats
1 serve 1 serve
1 serve
Dairy
2 serves
Vegetables
1 serve
Fruit
1 serve
GrainsTF
SNACK
2 serves
Proteins
1 serve
MEAL
1 serve 2 serves
OWNOwn Meal
1 serve
TFRECIPE
6-8 glassesWater
REPLACE - A- MEAL
Snacks+Unlimited
Vegetables
+
1 serve
HealthyFats
1 serve 1 serve
1 serve
Dairy
2 serves
Vegetables
1 serve
Fruit
1 serve
Grains
TFSNACK
2 serves
Proteins
1 serve
MEAL
1 serve 1 serve
OWNOwn Meal
1 serve
TFRECIPE
6-8 glasses
Water
REPLACE - A- MEAL
Snacks
+1 serve
HealthyFats
1 serve 1 serve
1 serve
Dairy
2 serves
Vegetables
1 serve
Fruit
1 serve
Grains
TFSNACK
2 serves
Proteins
1 serve
MEAL
1 serve 1 serve
OWNOwn Meal
1 serve
TFRECIPE
6-8 glasses
Water
REPLACE - A- MEAL
Snacks
1 serve
HealthyFats
1 serve 1 serve
1 serve
Dairy
2 serves
Vegetables
1 serve
Fruit
1 serve
Grains
TFSNACK
2 serves
Proteins
1 serve
MEAL
1 serve 1 serve
OWNOwn Meal
1 serve
TFRECIPE
6-8 glasses
Water
REPLACE - A- MEAL
Snacks
+ 1 serve
HealthyFats
1 serve 1 serve
1 serve
Dairy
2 serves
Vegetables
1 serve
Fruit
1 serve
Grains
TFSNACK
2 serves
Proteins
1 serve
MEAL
1 serve 1 serve
OWNOwn Meal
1 serve
TFRECIPE
6-8 glasses
Water
REPLACE - A- MEAL
Snacks
1 serve
HealthyFats
1 serve 1 serve
1 serve
Dairy
2 serves
Vegetables
1 serve
Fruit
1 serve
Grains
TFSNACK
2 serves
Proteins
1 serve
MEAL
1 serve 1 serve
OWNOwn Meal
1 serve
TFRECIPE
6-8 glasses
Water
REPLACE - A- MEAL
Snacks
1 serve
HealthyFats
1 serve 1 serve
1 serve
Dairy
2 serves
Vegetables
1 serve
Fruit
1 serve
Grains
TFSNACK
2 serves
Proteins
1 serve
MEAL
1 serve 1 serve
OWNOwn Meal
1 serve
TFRECIPE
6-8 glasses
Water
REPLACE - A- MEAL
Snacks
Snacks
1 serve
HealthyFats
1 serve 1 serve
1 serve
Dairy
3 serves
Vegetables
1 serve
Fruit
1 serve
GrainsTF
SNACK
2 serves
Proteins
1 serve
MEAL
1 serve 1 serve
OWNOwn Meal
1 serve
TFRECIPE
6-8 glassesWater
REPLACE - A- MEAL= + +
AFTERNOON TEA
LUNCH
MORNING TEA
BREAKFAST
DINNER
ANY TIME
TF = Tony Ferguson
+Fruit 1 Serve
Dairy 1 Serve
TF = Tony Ferguson
R-A-M = Replace-A-Meal
Example Eating Plan 7500kJ (~1800cal)
TF Recipe
Snack 1 Serve
Water 6-8 Glasses
TF Snack Bar 1 Serve
+ +VegetablesUnlimited
+
SaladVegetables2 Serves
ANYTIME
TF Soup 1 Serve +
BREAKFAST
MORNING TEA
AFTERNOON TEA
LUNCH
DINNER
+Fruit 1 Serve
TF R-A-M Bar 1 Serve
Healthy Fats 1 Serve
+
TF Chocolate Shake 1 Serve
Common Vegetables Serving Sizes
* Higher kilojoule vegetables. Limit to 1 serve per meal (for example, 5 serves of potato in one meal does NOT count as 5 serves of vegetables for the day). All other vegetables are considered to be unlimited.
VEGETABLE SERVE VEGETABLE SERVE
Alfalfa sprouts 1 cup Leek ½ cup
Artichoke ½ cup Lettuce (all types) 1 cup
Asian greens such as Bok Choy, Pak Choy etc.
1 cup Mushrooms ½ cup
Asparagus ½ cup Okra ½ cup
Avocado*¼ of an avocado
Onions ½ cup
Bean sprouts 1 cup Parsnip* ½ cup
Beans (green) ½ cup Potato* ½ cup
Beetroot ½ cup Pumpkin ½ cup
Broccoli /broccolini ½ cup Radish ½ cup
Brussels sprouts ½ cup Rhubarb ½ cup
Cabbage 1 cup Rocket 1 cup
Capsicum ½ cup Shallots ½ cup
Carrots ½ cup Silverbeet 1 cup
Cassava* ½ cup Snow peas ½ cup
Cauliflower ½ cup Spinach 1 cup
Celeriac ½ cup Spring onions ½ cup
Celery 1 cup Squash ½ cup
Choko ½ cup Swede ½ cup
Corn ½ cup Sweetcorn* ½ cup
Cucumber 1 cup Sweet potato* ½ cup
Eggplant ½ cup Taro* ½ cup
Fennel ½ cup Tomato ½ cup
Green beans ½ cup Turnip ½ cup
Green peas ½ cup Watercress 1 cup
Kale 1 cup Zucchini ½ cup
LEGUMES / BEANS SERVE VEGETABLE SERVE
Black beans ½ cup Faba beans ½ cup
Borlotti beans ½ cup Lentils ½ cup
Cannelini beans ½ cup Lima beans ½ cup
Chickpeas ½ cup
Legumes Serving Sizes
Legumes are also considered vegetables. Limit to 1 serve per meal.
Common Fruit Serving Sizes
FRUIT SERVE FRUIT SERVE
Apples 1 medium Mandarin 2 medium
Apples (dried) 5 rings Mango 1 medium
Apricots 2 small Melons (honeydew, rockmelon, watermelon)
1 cup diced
Apricots (dried) 4-5 whole Mixed dried Fruit 1 tbsp.
Banana 1 medium Nectarine 2 small
Blackberry 1 cup Orange 1 medium
Blueberry 1 cup Paw Paw 1 cup diced
Cherries 1 cup Passionfruit 2 small
Custard apple ½ small Peach 1 medium
Cranberry 1 cup Pear 1 medium
Currants 1 tbsp. Pears (dried) 2 pieces
Dates 1 tbsp. Persimmon 1 medium
Fig 4 small fresh Pineapple 1 cup diced
Fruit salad 1 cup, diced Pomegranate 1 medium
Grapefruit 1 medium Plum 2 medium
Grapes20 grapes, 1 small bunch
Prune 5
Guava 1 medium Quince 1 medium
Kiwi fruit 2 small Rambutan 1-2 small
Lemon 1 medium Raspberry 1 cup
Lime 1 medium Strawberry 1 cup
Loquat 2 small Sultanas 1 tbsp.
Lychee 8 medium Tangerine 1 medium
Common Grains, Cereals, Breads
Serving Sizes
BREADS SERVE
Bread (wholegrain, rye, wholemeal) 1 slice (40g)
Bread roll (wholegrain, seeds on top) ½ bread roll (40g)
Crumpets 1 crumpet (60g)
Crisp breads, crackers (wholegrain) 3 crisp breads (35g)
Damper 1 slice (40g)
English muffins 1 English muffin (60g)
Fruit bread 1 slice (40g)
Pita breads 1 pita (40g)
Tortilla (corn and wheat) 1 tortilla (40g)
Taco shells2 small taco shells or 1 large shell
Wraps, Lavash 1 wrap (40g)
CEREALS SERVE
Muesli (untoasted) ¼ cup (30g)
Oats/porridge ½ cup (30g)
Whole wheat biscuits 2 biscuits
Wholegrain and high fibre flakes 2/3 cup (30g)
Bran 2/3 cup (30g)
Common Grains, Cereals, Breads
Serving Sizes
AVOID
White bread
Large wraps
Stand ‘n Stuff taco shells
Thick cut fruit bread
Low fibre, high sugar cereals such as Coco Pops, Fruit Loops, Cornflakes, Rice Bubbles
Pastry
Sweet biscuits
Chips, cheese snacks
GRAINS (COOKED) SERVE
Barley ½ cup
Buckwheat ½ cup
Bulgur ½ cup
Corn (polenta) ½ cup
Cous cous ½ cup
Freekeh ½ cup
Millet ½ cup
Noodles (hokkien, rice, udon)
½ cup
Popcorn 2 cups
Quinoa ½ cup
Basmati rice, brown rice
½ cup
Rye ½ cup
Pasta ½ cup
Semolina ½ cup
Spelt ½ cup
Triticale ½ cup
Wheat ½ cup
Wheatgerm ½ cup
LEAN MEATS AND POULTRY SERVE
Beef (lean/heart smart) • Fillet, mince, steak
65g
Chicken • Chicken breast (skin off)• Lean chicken mince• Tenderloins (skin off) • Drumsticks without skin• Thigh (with all fat removed)
80g
Duck• Breast with skin off
65g
Emu 65g
Kangaroo• Fillets, steak, sausages, mince
65g
Lamb• Backstrap• Fillet• Lean lamb mince
65g
Pork • Lean pork fillets • Low salt and low fat ham
80g
Turkey • Turkey mince • Turkey breast
80g
Veal • Lean mince• Steaks
65g
Common Meat and Meat
Alternatives Serving Sizes
FISH AND SEAFOOD SERVE
Clams 100g
Crabs 100g
Fish • All fresh types • Canned fish in water
or brine
100g
Lobster 100g (meat)
Mussels 100g
Oysters 100g
Prawns 100g
Calamari (not deep fried)
100g
Common Meat and Meat Alternatives Serving Sizes
NUTS AND SEEDS SERVE
Almonds 30g
Brazil nuts 30g
Cashews 30g
Chestnuts 30g
Hazel nuts 30g
Macadamia nuts 30g
Pecans 30g
Pistachios 30g
Walnuts 30g
Seeds–pumpkin, sesame and sun-flower
30g
Tahini and other nut spreads 30g
AVOID
Cabanossi/kabana
Bacon
Salami
Processed chicken products such as chicken kiev
Schnitzel
Sausages
Chicken with skin
Duck with skin
Meats on the bone such as ribs, chops, cutlets
Sandwich meats such as Devon, chicken loaf, mortadella
Regular mince beef, pork and veal
Chicken wings/drummettes
Drumsticks with skin
Sugar coated nuts, chocolate coated nuts
Battered/crumbed fried fish
Battered/crumbed calamari
Ham steak
Frankfurters
Wagyu beef
LEGUMES / BEANS SERVE
All beans • Kidney beans • Black beans
150g
Chickpeas 150g
Lentils 150g
Split peas 150g
Tofu 170g
Tempeh 170g
Vegetarian mince 150g
Vegetarian Sausages 2
EGGS SERVE
Eggs 2 (120g)
Common Dairy and Dairy Alternatives Serving Sizes
MILKS VARIETIES SERVE
Buttermilk Low fat 250ml
Evaporated milk Low fat/light 120ml
MilkCows, goats, etc. reduced fat, low fat, skim
250ml
Powdered milk Skim 250ml
Soy milk Calcium fortified and low fat 250ml
Other milksAlmond, rice, oat calcium fortified
250ml
YOGHURT VARIETIES SERVE
Plain, natural unsweetened yoghurt
Low fat, reduced fat 200g
Diet flavoured yoghurt Low fat, no added sugar 200g
Low fat flavoured yoghurt
No added sugar 200g
Greek yoghurt Reduced fat 200g
Lactose free yoghurt Low fat, no added sugar 200g
Soy yoghurt Low fat, no added sugar 200g
CHEESE VARIETIES SERVE
HardReduced fat Cheddar, Edam, Gouda, etc.
30g
Soft
Light ricotta, light cottage, extra light cream cheese
½ cup (120g)
Feta Reduced fat 40g
Soy cheeses
Calcium fortified 40g
AVOID
Brie
Camembert
Full fat cheeses e.g. Cheddar
Cream
Sour cream
FOOD VARIETY SERVE SIZE
Nuts Unsalted, all types 25-30g
Seeds Unsalted, all types 25-30g
OilsMonounsaturated and polyunsaturated
1 tbsp.
Avocado All varieties ¼ avocado
AVOID
Butter
Ghee
Lard
Dripping / pan juices
Healthy Fats Serving Sizes
Healthy Snack Portion Sizes
VEGETABLES VARIETIES PORTION SIZE
Vegetable sticks
Carrots, capsicum, celery, broccoli, cherry tomatoes, cucumberDips: salsa, homemade guacamole, hommus, nut butter
2 cups + 1½ tbsp. dip
Baked beans Reduced salt ½ cup or 75g drained
Legumes: beans, lentils, chickpeas and green peas
½ cup (100g) (drained)
Vegetable juice Reduced salt 200ml
VegetablesAll except potato, sweet potato, and legumes
Unlimited
FRUIT VARIETIES PORTION SIZE
Fresh fruit All types150g (1 med piece, 2 small pieces)
Dried fruit All types 1½ tbsp. (30g)
Canned fruitIn natural juices, no added sugar
1 cup
GRAINS VARIETIES PORTION SIZE
BreadMultigrain, wholegrain, soy & linseed
1 slice + 1 tsp. spread
Cereal High fibre & low added sugar 1/3 cup + ¼ cup low fat milk
CrackersMultigrain, wholegrain, soy & linseed, corn, wheat crackers
4 crackers + 1 tsp. spread
Crumpet Wholegrain, high fibre1 crumpet + 1 tsp. spread
Fruit loaf Raisin bread
Hot cross bun 1 slice, half of bun
English muffin Wholemeal, wholegrain 1 slice + 1 tsp. spread
PastaReduced salt tinned spaghetti
1 small tin (140g)
Rice cakes (thins) Wholegrain 3 Thins + spread
Rice crackers Wholegrain 10 crackers (20g)
Popcorn Air popped, light 2 cups (20g)
WrapsMountain bread, wholegrain wrap, pita bread
1 small pita or mountain bread, or half a wrap
MEAT / MEAT ALTERNATIVES
VARIETIES PORTION SIZE
Canned fish Spring water, brine 95g can
Meat, chicken, fish Lean, fat trimmed 40g
Egg Boiled, poached, scrambled 1 egg
Legumes/beans Reduced salt ½ cup
Healthy Snack Portion Sizes
DAIRY & ALTERNATIVES
VARIETIES PORTION SIZE
YoghurtLow fat, no added sugar
1 small tub (150-200g)
CustardLow fat, no added sugar
½ cup (125ml)
Milk Reduced fat 1 cup (250ml)
Milk + Milo or equivalent
Reduced fat 200ml + 1 tsp. flavouring
Milk + fruit (smoothie)
Reduced fat 150ml milk + fruit
Low fat hot drinks 99% fat free sachets1 sachet + hot water or ½ cup reduced fat milk
Hard cheeseLow fat, reduced fat, reduced salt
1-2 pieces (20-30g) + 1-2 crack-ers
Ricotta or cottage cheese
Low fat, light, reduced salt
3-4 tbsp. + vegetable sticks
Healthy Snack Portion Sizes
HEALTHY FATS VARIETIES PORTION SIZE
Nuts, seeds All types 1½ tbsp. (30g)
Nut bar Reduced sugar, low saturated fat 1 x 30g bar
Avocado Fresh, guacamole ¼ avocado (60g)
OTHER FOODS VARIETIES PORTION SIZE
Chocolate mousse Low fat, no added sugar 1 small tub (45g)
Jelly Diet /no added sugar 1 sachet
TONY FERGUSON SNACKS
All Tony Ferguson snacks are portion controlled and make an ideal snack.
DRESSINGS VARIETIES SERVE
Vinaigrette (fat free)
Balsamic, Italian, French, Greek
1-2 tbsp.
CreamyReduced fat mayonnaise, dijonnaise, caesar
1 tbsp.
OilsOlive, canola, peanut, rice bran, sesame, sunflower, safflower, avocado
2 tsp.
Extras Serving Sizes
MILK AND MILK FLAVOURINGS
VARIETIES SERVE
Milk (Skim, low fat, reduced fat)
Dairy, almond, soy, rice 2 tbsp.
Flavoured topping Reduced sugar 1 tsp.
Flavoured powderMilo, reduced sugar and reduced fat flavoured powder
1 tsp.
SAUCES AND CONDIMENTS
VARIETIES SERVE
Asian sauces (salt reduced)
Soy, fish, oyster, Hoisin, Tamari
1 tbsp.
Canned tomato (no added salt)
Crushed, whole, diced
¼ - ½ tin
Chutney, relish, pickles All varieties 1 tbsp.
Evaporated milk (light) Original or coconut ¼ cup (60ml)
Curry paste Indian, Thai 2 tsp.
Horseradish All varieties 1 tsp.
Gravy (salt reduced)Traditional, meat, chicken, brown onion
¼ cup
MustardAmerican, English, Dijon
1 tbsp.
Parmesan Grated or shaved 1 tsp.
Pasta sauce (salt reduced)
Tomato based¼ cup (60ml)
Sauces (salt reduced, no added sugar)
Tomato, BBQ, sweet chilli, chilli, sweet and sour, plum, apple or cranberry
1 tbsp.
Stock (salt reduced)Vegetable, chicken, beef, fish
1 cup (250ml)
Tartare sauce, seafood sauce (reduced fat)
All varieties 1 tsp.
Tomato paste (salt reduced)
All varieties 1-2 tbsp.
Salsa All varieties 1-2 tbsp.
Worcestershire All varieties 1 tbsp.
Extras Serving Sizes
SPREADS VARIETIES SERVE
Jam (reduced sugar)
All 2 tsp.
Peanut butter & nut butters (no added sugar/no added salt)
All 1 tsp.
Tapenades Olive 1 tsp.
Yeast spreadsVegemite, Promite, Marmite
2 tsp.
Soft cheeses (low fat, extra light)
Ricotta, cottage cheese, cream cheese
1 tbsp.
Margarine (reduced salt, reduced fat)
Canola, olive, sunflower spreads
1 tsp.
Extras Serving Sizes