The amount of servings you would choose is dependant
on your daily energy needs (a dietician could be consulted to
establish your individual energy needs).
The
following table shows the serving distribution for various energy
levels. Your energy intake should provide nutritional adequacy
without excess, to achieve and maintain a healthy body weight.
Recommended
Number of Servings for Different Energy Intakes
Energy
Level kJ (kcal)
Inactive
female, reducing
Inactive
female
Child(4-6
years)
Active
female,Inactive
male
Active
male
kJ
5000
5860
7000
7500
8400
9200
10000
10900
12550
kcal
1200
1400
1600
1800
2000
2200
2400
2600
3000
Bread,
cereals, rice, pasta
& starchy vegetables
5
7
8
9
10
12
12
13
15
Vegetables
3+
3+
3+
3+
3+
3+
4+
4+
5+
Fruit
2
2
3
4
4
4
5
5
6
Milk,
cheese & dairy products*
2
2
2
2
2
2
3
3
3
Meat,
poultry, fish & alternates*
2
2
2½
3
3½
4
4
4
5
Fats,
oils & sweets
2
3
3
3
4
5
5
6
7
*Using low-fat milk
and medium (average) fat meat
The
following sample menu shows how a
varied diet could be put together using the tables showing serving
distributionsand serving sizes to plan your diet.
2 medium baked potatoes
135 – 200 g fish
½ cup cooked spinach, 1 sliced tomato
1 tsp margarine
SNACK 1
fruit serving
1 milk serving
1
guava
1 cup low fat yoghurt
*tsp=teaspoon, tbsp=tablespoon
Developed
by the Nutrition Information Centre of
the Univ of Stellenbosch
Francie
van Zijl Drive, Clinical Building, Tygerberg 7505, Tygerberg
Designed
by Clint D.Pietersen RD(SA)
