Dairy: 1 serve = 1 cup (250 ml) milk (reduced fat or calcium-fortified soy); or 2 slices cheese; or ¾ cup (200 gm) yoghurt; or ½ cup ricotta cheese. Offer 2½-3 serves a day.
Meat, fish, poultry, eggs, nuts, legumes: 1 serve = 65 gm cooked lean beef, lamb, veal or pork; or 80 gm cooked lean chicken or turkey; or 100 gm cooked fish fillet; or 170 gm cooked tofu; or 2 large eggs; or 1 cup cooked lentils, chickpeas or canned beans; or 30 gm peanuts, almonds or sunflower seeds. Offer 2½ serves a day.
‘Sometimes’ foods: avoid foods containing high levels of saturated fat, sugar and salt (cakes, biscuits, chips and fried foods). You can include a small amount (7-10 gm) of unsaturated fats – for example, 1 tablespoon of nut butter or ¼ of an avocado.