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Please see example of one serving

Examples of ONE serving

Bread, Cereal, Rice,
pasta and noodles
1 thick slice of bread
English muffin (1/2)
Hot dog bun/ hamburger bun (1/2)
Pita bread, 6 inch across (1/2)
1/2 bowl (120ml) of breakfast cereal (unsweetened, ready to eat)
1 bowl (240ml) of porridge
1/2 bowl (120ml) cup of cooked rice/ pasta/ noodles

1 medium sized fruit e.g. apple, orange, banana, pear etc.
2 pieces of smaller fruit (apricots, kiwi fruit, plum, figs)
1 large slice watermelon/melon
About 20 grapes or cherries
About 8 strawberries
4-6 pieces of dried fruit (dates, figs, prunes)
1 cup of diced pieces/ canned fruit
1/2 cup of orange juice or apple juice
1/3 cup of prune juice

1 bowl (240ml) raw vegetables
1/2 bowl (120ml) cooked vegetables

2-3 ounces (65-100g) cooked lean meat
(4 ounces of raw meat is equal to 3 ounces of cooked meat)

80-120 g of cooked, tinned, smoked fish or seafood

1 medium size of egg
2 egg whites

Nuts/ Seeds
1/2 cup of nuts e.g. 30 almonds, 40 peanuts or
1/4 cup of seeds/ 3 tablespoons seeds or
2 tablespoons of peanut butter

Dry beans
1/2 cup of cooked beans or tofu

Milk & milk products
1 cup (250 ml) of milk or
1 cup (200 g) of yoghurt or
40 g cheese/ 2 cheese ˇ§single slicesˇ¨
Added margarine or oil 1 tablespoon of any margarine, butter/dairy blend, oil
(1 tablespoon = 4 teaspoons)

(occasional foods)
1/2 chocolate bar
1/2 slice pizza
3-4 sweet biscuits
2 scoops of ice-cream
I can soft drink
I ounce (15 pieces) potato chips

Dietary assessment
How many servings DAILY do you usually have for each of the following six food groups?

(The dietary assessment can be conducted when your computer has installed flash player 7.0 or above.
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