Food groups
Food guide units
Eating patterns
Quality and safety





   Food guide unit

Starchy foods
Bread, brown / white 1 slice
Porridge, soft ½ cup
Maize meal, dry powder 3 heaped tablespoons
Potato 1 medium
Rice / pasta, cooked ½ cup
Samp / whole grains, cooked ½ cup
Breakfast cereal Varies
Cut corn / mealie ½ cup
Popcorn, popped, no salt or fat 2 cups
Vegetables and fruit
Fresh / frozen vegetables ½ cup cooked
Raw leafy vegetables 1 cup raw
All fresh fruit 1 piece meduim sized fruit
apple, banana
  2 pieces meduim sized fruit
apricots, plums
  ½ piece large sized fruit
  ½ cup chopped fruit
  ½ cup fruit juice
  2 tablespoons raisins
Dry beans, split peas, lentils, soya
Dry beans, cooked ½ cup
Lentils, split peas, cooked ½ cup
Soya mince, dry 30g
Fish, Chicken, lean meat, eggs
Fish, white 1 large piece
Fish, high fat flesh 1 small piece
Chicken, no skin 1 medium breast
Meat, lean size palm, slice 10mm
Eggs, hens 2
Liver, chicken 3
Cheeses, yellow cube of 30mm / 40g (match box size)
Milk, maas, yoghurt
Milk, low fat or skim 1 cup
Maas, low fat 1 cup
Yoghurt, low fat or fat free 1 tub, 100ml
Fat, oil
Oil; sunflower, canola, olive oil or other plant oil 1 teaspoon
Tub margarine 1 teaspoon
Peanut butter 1 heaped teaspoon
Sugar; brown or white 1 teaspoon
Jam 1 heaped teaspoon