Fat, fibre and energy content in a sample healthy diet
Food
Total fat
in g
Fibre
in g
Energy
in kJ
Fruit 2 serves
- apple (1 medium)
- banana (1 small)
0.0
0.0
0.0
6.0
3.0
3.0
580
310
270
Vegetables
- 3 serves (excluding avocado)
- Salad
0.0
0.0
0.0
9.0
6.0
3.0
360
270
90
Carbohydrates (five serves)
- Pasta – 1 serve (dry 100g)
- Cereal – 1 serve (high fibre such as natural muesli – ½ cup or 60g)
- Whole grain bread – 2 slices
- Wholegrain roll (60g)
12.0
1.5
6.5
2.0
2.0
17.0
5.0
6.0
3.0
3.0
3405
1430
835
600
540
Protein – one and a half serves of:
- Lamb fillet rump (lean with all fat removed) (130g) - grilled
- Chicken breast – no skin (150g) –grilled with no oil
- Fish (150g) grilled
7.5
8.5
4.5
2.0
0.0
0.0
0.0
0.0
1030
685
780
600
Dairy products
- Low-fat milk (250mL) – 1 serve
- Yoghurt, fruit, low fat – 1 serve
0.6
0.3
0.5
0.0
0.0
0.0
1135
505
630
Oils and spreads
- Margarine (monounsaturated) 1 tablespoon 20g
- Olive oil (used in cooking meats etc & in dressings) 1/2 tablespoon (10g)
24.0
14.0
10.0
0.0
0.0
0.0
960
590
370
Total
44.1
32.0
7470