A summary of the guidelines includes the following
Food groups and types of foods to choose | Amount to be eaten | Main nutrients they provide |
Energy foods - starchy staples Energy food to choose:
Energy foods to limit:
Energy foods to avoid:
| Should make up half (50%) of all the food you eat each day Eat at least six portions each day Example of portion: 1portion = fist | Carbohydrates Vitamins Dietary fibre |
Protective foods - all vegetables and fruits Protective foods to choose:
Protective food to limit:
Protective food to avoid:
| Should make up one third (35%) of all the foods you eat each day Eat five or more portions each day Example of portions: Vegetables: 1 portion = 2 cupped hands Fruit : 1 portion = 1 cupped hand | Vitamins Minerals Dietary fibre Phytochemicals Antioxidants |
Body-building foods - protein-rich foods Bodybuilding foods to choose:
Body building foods to limit:
Body-building foods to avoid:
| Should make up one-sixth (15%) of all the food you eat each day Eat at least one to two portions each day Example of portions: Meat: 1 portion = palm of a hand Nuts: 1 portion = 1 cupped hand Beans/legumes: 1 portion = 1 cupped hand | Protein and essential amino acids Vitamins Minerals Fatty acids Fibre (from dried beans and nuts) |
Tuck shops should sell nutritious food items for students. Ideas include:
Fruits-fresh sliced, fruit salad, or fruit smoothies (made from real fruit not a sugary mix).
Baked or boiled root crops.
Tuna or egg sandwiches; or bean or veggie wraps; or roti parcels.
Air-popped popcorn. Limit added salt and butter.
Nuts.
Fresh coconut juice, sparkling water, other sugar-free drinks.
Vegetables or salads.
Cooked noodles with added vegetables.
Tuck shops may not serve:
Sugar-sweetened drinks including fizzy drinks, sports drinks, cordials, sweetened coffee or tea, or cordials.
Deep-fried foods including breads, doughnuts, meats.
Pastry-based foods including sausage rolls and fish and chips.
Ice cream, confectionary, ice blocks.
Salty snacks including fries, chips, biscuits, twisties, uncooked noodles, cheese snacks, and fried peas.
Candies, lollies, chocolates, or fudge