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    Men 19-60 Years Eating Style B

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    Bhariv Raman
    This document provides healthy eating recommendations for men aged 19-60 following a meat-based diet. It recommends consuming 5-7 serves of breads, cereals, rice and pasta, 6-8 serves of vegetables, 3-4 serves of fruit, 2-4 serves of milk, yogurt and cheese, and 1.5-2 serves of meat, fish, poultry, eggs, nuts and legumes per day. It also notes that extra foods high in fat, sugar or salt should be limited or avoided.

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    Men 19-60 Years Eating Style B

    Uploaded by

    Bhariv Raman
    70 views1 page
    This document provides healthy eating recommendations for men aged 19-60 following a meat-based diet. It recommends consuming 5-7 serves of breads, cereals, rice and pasta, 6-8 serves of vegetables, 3-4 serves of fruit, 2-4 serves of milk, yogurt and cheese, and 1.5-2 serves of meat, fish, poultry, eggs, nuts and legumes per day. It also notes that extra foods high in fat, sugar or salt should be limited or avoided.

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    This document provides healthy eating recommendations for men aged 19-60 following a meat-based diet. It recommends consuming 5-7 serves of breads, cereals, rice and pasta, 6-8 serves of vegetables, 3-4 serves of fruit, 2-4 serves of milk, yogurt and cheese, and 1.5-2 serves of meat, fish, poultry, eggs, nuts and legumes per day. It also notes that extra foods high in fat, sugar or salt should be limited or avoided.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    70 views1 page

    Men 19-60 Years Eating Style B

    Uploaded by

    Bhariv Raman
    This document provides healthy eating recommendations for men aged 19-60 following a meat-based diet. It recommends consuming 5-7 serves of breads, cereals, rice and pasta, 6-8 serves of vegetables, 3-4 serves of fruit, 2-4 serves of milk, yogurt and cheese, and 1.5-2 serves of meat, fish, poultry, eggs, nuts and legumes per day. It also notes that extra foods high in fat, sugar or salt should be limited or avoided.

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    Men 19-60 Years - Eating Style B


    Meat based diet
    How much you eat varies with age, body size and physical activity. Men who are not physically active will use the lower figures. As men get older and are less active using the lower figures will meet their needs. Younger, active men will need the higher number of recommended serves to meet their energy requirements. People who are very physically active may need more serves to meet their additional needs. "Extra" foods should be avoided if you are trying to lose weight. Eat at least the following serves from the five food groups: A serve of bread, cereal, rice, pasta or noodles is: 2 slices of bread 1 medium bread roll 1 cup cooked rice, pasta, noodles 1 cup porridge 1 1/3 cup breakfast cereal 1/2 cup muesli

    5-7 serves per day Breads, cereals, rice, pasta, noodles

    A serve of vegetables or legumes is: 6-8 serves per day Vegetables, legumes 1/2 cup cooked vegetables 1/2 cup cooked or canned beans, lentils, chick peas or split peas 1 cup salad vegetables 1 small potato

    A serve of fruit is: 3-4 serves per day Fruit 1 medium piece (eg. apple, banana, orange, pear) 2 small pieces (eg. apricots, kiwifruit, plums) 1 cup diced or canned fruit 1/2 cup 100% juice dried fruit (eg. 4 apricot halves, 1 1/2 tbsp sultanas)

    A serve of milk, yogurt or cheese is: 2-4 serves per day Milk, yogurt, cheese Choose reduced fat varieties A serve of meat, fish, poultry, eggs, nuts or legumes is: 65-100 g cooked lean meat or chicken (eg 1/2 cup mince, 2 small chops, 2 slices of roast) 1/2 cup cooked or canned beans, lentils, chickpeas or split peas 80-120 g cooked fresh fillet 2 small eggs 1/3 cup peanuts or almonds 1/4 cup sunflower or sesame seeds 250 mL (1 cup milk) 1/2 cup evaporated milk 40 g (2 slices) cheese 200 g (1 small carton) yogurt 250 mL (1 cup) custard

    1 1/2 -2 serves per day Meat, fish, poultry,eggs, nuts, legumes

    Limit Extra Foods. Some foods do not fit into the five food groups. They contain too much fat, sugar and/or salt and very few essential nutrients. Choose carefully - only eat these foods sometimes or in small amounts. Avoid sugar substitutes and drinks high in kilojoules, sugar or artificial sweetners (eg. soft drinks and diet drinks).
    Healthy Eating recommendtations sourced f rom The Australian Guide to Healthy Eating Commonwealth of Australia, 1998. Reproduced with permission.

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