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Bread, pasta, potatoes (prepared without fat), grains

Six serves a day. One serve equals one cup of mashed potato or cooked pasta or cooked rice, three quarters of a cup of breakfast cereal, or one slice of bread or fruit loaf or a small roll.

Meat, fish, chicken, eggs, legumes: Meat must be lean with all visible fat removed and chicken should be skinless.

One serve a day. One serve equals 80g of red meat, 100g of cooked chicken or fish, one to two eggs, or 2/3 of a cup of cooked legumes. Foods should be prepared in as little fat as possible. Avoid frying / roasting.)

Vegetables

Eat as much as liked, but at least 4 serves per day. One serve equals about half a cup or about 60 to90g. Try to make them the central part of at least some main meals. (For example, vegetarian lasagna or ratatouille.)
A wide variety of vegetables is best.
Adding a variety of herbs and spices (preferably fresh) to vegetarian dishes improves flavour and they should be an integral part these recipes. They are also nutritionally very beneficial.

Fruit

Eat two to three serves a day. One serve equals one medium or 3 small (e.g. apricot) pieces of fruit, about 20 grapes, a cup of berries, or half a cup of canned/stewed fruit; about 120 to 140 g. Fruit is great after a meal or as a filler during the day.

Nuts

A small handful several times a week (unsalted). Nuts, especially peanuts, should not be given to young children due to the risk of inhalation.

Milk products

Two to three serves a day of low-fat dairy products. One serve equals one cup of low-fat milk or skim milk, or 200g of fat-reduced yoghurt. Low fat cheese is still relatively high in fat and should be used in moderation,
Avoid butter and cream.

Fats and oils

A maximum of two serves per day. One serve equals one teaspoon of oil for cooking, one teaspoon of margarine or a quarter of an avocado (50g).
Monounsaturated oils are best.
If using spreads, those containing plant sterols can help reduce cholesterol; or try using avocado.

Indulgences

Enjoy a maximum of one to two serves each day. One serve equals two standard alcoholic drinks, a tablespoon of jam or honey, or one cup of home made popcorn.
Try to avoid high-fat foods, such as potato or corn chips, sausage rolls and meat pies, chocolate, sweet biscuits and pastries. (For example, a commercially made muffin contains about 24g of fat and 2,200kJ of energy.)

Fluids

Water is best. Try to drink at least two litres a day. A jug of iced water at every lunch or dinner should be a household ritual.
Low-fat milk (as allowed above) is an equally good choice. A good way of ensuring an adequate calcium intake is to have two to three cups of calcium enriched low-fat milk per day.
Alcohol needs to be restricted to two standard drinks per day and alcohol intake should be part of ‘indulgence allowances’. You should also have at least two alcohol free days a week. This does not mean no occasional nights out; although It is important not to increase the risk of harm when consuming alcohol. See section on alcohol use. )
Non-sweetened fruit juices should be restricted to one serve per day, about 150ml.
Soft drinks and sweetened fruit juices need to be avoided.