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Fact Files : What is a Serve?
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| Breads & Grains ~(350kJ) |
1 slice bread/raisin toast ½ bread roll ½ English muffin ½ small pita bread 1 crumpet ½ cup cereal ¾ cup cooked porridge ¼ cup muesli 2 weet-bix ½ cup cooked pasta 1/3 cup cooked rice |
½ muffin or scone 2 plain biscuits (e.g. milk arrowroot) 2-3 Ryvitas, premium crackers, saos, vita-wheats 5-6 jatz, breton 4 Kavli biscuits, melba toast 2 cups air-popped popcorn 30 pretzels |
| Starchy Vegetables & Legumes ~(350kJ) |
1 small potato |
½ cup mashed sweet potato 1 (20cm) boiled parsnip ½ cup mashed parsnip ½ cup baked beans, lentils, chickpeas, kidney beans |
| Other Vegetables (~120kJ) |
1 cup salad vegetables |
½ cup cooked vegetables |
| Fruit
(~300kJ) |
1 medium apple, pear, mandarin 2 medium peaches, nectarines, kiwi fruit 1 small banana ½ mango or custard apple 1 cup diced rockmelon/ watermelon/pineapple 1 cup blackberries, mulberries, blueberries 10 lychees or loquats |
30 cherries 4 plums 6 apricots ½ cup unsweetened tinned fruit 2 tbsp sultanas or raisins 4 prunes or dates 8 dried apricots 125ml or ½ cup fruit juice |
Dairy Foods |
300ml milk 250ml Calcium fortified milk 200g tub natural or diet yoghurt 100g tub flavoured yoghurt (containing sugar) |
1/3 cup custard 2 scoops ice cream 30g cheese |
| Meat & Meat Alternatives (~650-1500kJ) |
100g cooked meat/chicken 150g fish 2 eggs ½ cup baked beans, lentils, |
chickpeas, kidney beans ¼ cup nuts/seeds 2 tbsp peanut butter |
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