Articles > Designing a Healthy Meal Plan
So what does all this mean when talking about real foods… what should you be aiming for each day when designing your own meal plans?
The following tables which we have copied from the Australian
Guide to Healthy Eating (produced
by the Australian Government) show you how many serves of food from each
group you should be eating each day.
See our serving size article for information on how much is in a serve.
Here is an example meal plan for women that meets the suggested number of serves per day but is also low in calories (1600 calories)
| Meal
| Food
| Calories
|
| Breakfast
| 3 Weet-Bix + ¾ cup skim
milk + ¾ Cup tinned fruit
+ coffee with milk and sweetener
| 280
|
| Morning Snack
| 200g Diet yoghurt +
1 Piece Fruit
| 170
|
| Lunch
| 2 slices grain bread
+ 50g Shaved turkey + 1cup salad + 1tbs low fat Mayo + 1 fun size
choc bar
| 450
|
| Afternoon Snack
| 1 carrot (sticks) +
1 stick celery + 5 water crackers + 1/3 Cup low fat
dip (Hummus, Tzatziki etc)
| 200
|
| Dinner
| 100g Grilled chicken
(no oil) + 1 cup brown rice + 1½ cups steam veg
| 500
|
| Fluids
| Drink at least 2L of
water per day + extra when exercising
| 0
|
| TOTALS
|
| 1600 |
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For further details contact:
Ms Olivia Pilla
Accredited Practicing Dietitian
BNutrDiet & BHlthSc.
E: [email protected]