20 Food Groups Example Of Serving Size Protein (Grams) Meat & Alternatives 50 g of Meat, Chicken, Fish 1/2 Cup of Lean Mince 1/2 Cup of Cooked or Canned Beans, Lentils, Chick Peas, Split Peas 2 Small Eggs Dairy Products 250 ml of Low Fat Milk - 1 Cup 200 g Yoghurt (1 Small Carton) 40 g Cheese (2 Slices) 250 ml Custard (1 Cup) Remember at this stage we only focus on protein source. As your stomach heals and you can tolerate more food, we will slowly introduce other food groups. Servings: 2/day Cereals: rice, pasta (90g*), breakfast cereals, bread and toast (30g) Legumes: lentils, peas, black and white beans, soybeans (80g*) Tubers: potato, sweet potato (85g*) *cooked weight Servings: 2-3/day of each food group Fruit: Low sugar fresh fruit: (melon, water melon, stawberry, grapefruit, apple, orange, etc) 140g High sugar fresh fruit: (grapes, apricot, banana, cherry, nectarine, medlar, lychee) 70g Vegetable Oil: (preferably olive oil): 1 teaspoon All vegetable types: 85g Servings: 2-6/day Low fat meat: chicken, beef, pork (60g) Fish: blue (60g), white (85g) Low fat or fat free dairy products: hard cheese (50g), soft cheese (80g), milk (140g), yogurt (115g) Legumes: lentils, peas, black and white beans, soybean (80g*) Eggs: 1 large (50g) *cooked weight Daily nutritional supplements Calcium and Vitamin D Iron V&M complex Vitamin B12 Ensure daily water or non-gas non-sugar non-caffeine fluid intake High saturated and trans fats and cholesterol foods High sugar foods Carbonated and/or alcoholic beverages DON’T FORGET EVERY DAY TRY TO AVOID INTAKE CONTROL INTAKE PREFERENT INTAKE PREFERENT INTAKE HEALTHY EATING PLAN & REGULAR EXERCISE EXCELLENT AND LONG = TERM WEIGHT LOSS
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