Making Chocolate Better

MARS in your diet

What is balanced eating?

The key to eating well is to enjoy a wide variety of foods from each of the Five Food Groups. This helps to provide your body with all the energy and nutrients it needs.

So, which foods make up the Five Food Groups?

Food group

Sample serve sizes

How many serves?

Vegetables

  • ½ cup cooked green or orange vegetables (eg broccoli, spinach, carrot or pumpkin)
  • ½ cup cooked, dried or canned beans, peas or lentils
  • 1 cup green leafy or raw salad vegetables
  • ½ cup sweet corn
  • ½ medium potato or other starchy vegetable (sweet potato, taro or cassava)
  • 1 medium tomato

5-6

Fruit

  • 1 medium piece (eg apple, banana, orange or pear)
  • 2 small pieces (eg apricots, kiwi fruits or plums)
  • 1 cup diced or canned fruit (no added sugar)

Or only occasionally:

  • 125ml (1/2 cup) fruit juice (no added sugar)
  • 30g dried fruit (eg 4 dried apricot halves, 1½ tablespoons of sultanas)

2

Grain (cereal) foods

  • 1 slice (40g) bread
  • ½ medium (40g) roll or flat bread
  • ½ cup (75-120g) cooked rice, pasta, noodles, barley, buckwheat, semolina, polenta, bulgur or quinoa
  • ½ cup (120g) cooked porridge
  • 2/3 cup (30g) wheat cereal flakes
  • ¼ cup (30g) muesli
  • 3 (35g) crisp breads
  • 1(60g) crumpet
  • 1 small (35g) English muffin or scone

6

Lean meat and poultry, fish, eggs, nuts and seeds, and legumes/beans

  • 65g cooked lean red meat eg beef, lamb, veal, pork, goat or kangaroo
  • 80g cooked lean poultry eg chicken or turkey
  • 100g cooked fish fillet or one small can of fish
  • 2 large (120g) eggs
  • 1 cup (150g) cooked or canned legumes/beans eg lentils or chickpeas
  • 170g tofu
  • 30g nuts, seeds, peanut, nut or seed paste

2½ - 3

Milk, yoghurt, cheese and/or alternatives

  • 1 cup (250ml) milk or alternatives
  • ½ cup (120ml) evaporated milk
  • 2 slices (40g) hard cheese
  • ½ cup (120g) ricotta cheese
  • ¾ cup (200g) yoghurt

 

The number of serves you need of each of the Five Food Groups depends on your age and activity level. The figures above represent intakes for males and females, aged 19-50 years.

How do your favourite foods fit in?

While treat foods are enjoyable, they are not an essential part of a healthy eating pattern. These foods can be enjoyed occasionally, but should be eaten only sometimes and in small amounts.

A few tips