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single serve size alternatives
for food groups
the menu plan
h.e.l.p.
bikini
BODY
guide
Below is a table indicating how to swap your foods around without
disrupting your nutrient intake for the day. Personal choices can be
vertically substituted within the 5 food groups and healthy fats.
For example, in the Grains group, ¼ cup of basmati rice can be
substituted for ¼ cup brown rice. Similarly, in the Fruits group, a medium
mango could be swapped for 1 cup of berries.
Grains
(cooked
values)
Vegetables
~75g vegetable
or salad
Fruits Dairy Lean meat
& alternatives
(cooked
values)
Healthy Fats
(unsaturated)
¼ cup brown
rice
¼ cup basmati
rice
½ cup quinoa
¼ cup Hokkien
noodles (egg
noodles)
½ cup
wholemeal
pasta
1 slice rye
bread
½ cup cooked
broccoli, spinach,
carrots or
pumpkin
½ cup cooked,
dried or canned
beans, peas or
lentils
1 cup green leafy
or raw salad
vegetables
½ cup sweetcorn
½ medium
potato, sweet
potato, taro or
cassava)
Approx 150g
any fruit, ie:
1 medium
mango
1 cup fresh
pineapple
pieces
1 cup chopped
watermelon
5–6 passionfruit
1 cup berries
1 cup cherries
3 figs
1 cup low fat
milk or soy milk
200g low fat
yoghurt
40g low fat
cheese
80g turkey or
chicken
100g white
fish, crab,
prawns,
salmon
65g kangaroo
or lean beef or
lamb
2 eggs
170g tofu
100g drained
tuna (approx
150g tinned)
2 tsp (10g)
polyunsaturated
or monounsaturated
margarine
1½ tsp olive oil
25g avocado
(approximately
1/8)
10g nuts or nut
paste, ie:
• peanuts
• walnuts
• cashews
• pistachios
• peanut butter
• macadamia
1 medium tomato
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