What you should be eating daily

Will a glass of milk and a cup of yoghurt fulfill your daily calcium requirement? We make it easy for you to get the most out of your eating plan. Follow these guidelines to maintain good health.

KILOJOULES

How much? About 7 534 – 8 372kJ a day
If you’re very active you’ll need more. Go below this amount and your metabolism may slow down, foiling your efforts to lose weight. A reminder: All weight-loss plans need to incorporate regular exercise (cardio, strength and flexibility) to be successful.

FRUITS AND VEGETABLES

What you should be eating: 10 servings daily

How to get it:
- Steamed salmon with spring vegetables: 2 servings (when served with vegetables)
- Super fast chicken stir-fry: 2 servings
- 1 cup chopped Romaine lettuce salad: 1 serving
- 10 baby carrots: 1 serving
- 1 cup raw broccoli florets: 1 serving
- 1 orange: 1 serving
- 1 banana: 1 serving
- 1 peach OR 1 nectarine OR 1 apple: 1 serving

WHOLE GRAINS

What you should be eating: 8-10 servings daily

How to get it:
- Steamed salmon with spring vegetables: 1 serving (when served with the quinoa)
- Super fast chicken stir-fry: 3 servings (when served with the brown rice)
- Thai-style tofu kebabs: 1 serving
- 1 cup Cheerios or Raisin Bran cereal: 1 serving
- 1/2 cup cooked bulgur wheat OR 1/2 cup cooked barley: 1 serving
- 2 slices whole-grain bread: 2 servings

FISH

Amount: Three 100-gram servings a week

How to get it:
- Steamed salmon with spring vegetables: 1 serving
- Super fast chicken stir-fry (replace chicken with shrimp): 1 serving
- Tuna sandwich (made with 6 tabelspoons of white or light tuna in water): 1 serving

SOY FOODS

Amount: 1-2 servings daily

How to get it:
- Thai-style tofu kebabs: 1 serving
- 1 cup light calcium-fortified soy milk: 1 serving
Calcium
Amount: 2 dairy servings and 1 nondairy serving daily. Strive for 1,000 mg of calcium per day, or 1,200 mg if you’re over the age of 50.
How to get it:
- Steamed salmon with spring vegetables: 238 mg (when served with the quinoa
- 1 cup calcium-fortified orange juice OR 1 cup calcium-fortified soy milk: 300 mg
- 1 cup nonfat milk: 316 mg OR 1 cup yoghurt: 383 mg
- 1 cup Total cereal: 333 mg

FAT

Amount: In a 8400-kilojoules-a-day eating plan, fat should make up less than 30 percent (or 66 g) of the total kilojoules. Of that, less than 10 percent (22 g) should come from saturated and trans fats, with the remaining 20 percent coming from heart-healthy fats, like monounsaturated fats and omega-3 fatty acids.

How to get it:
- Steamed salmon with spring vegetables (served with spinach and quinoa): 24% kilojoules from fat (10 g; 1.7 g saturated)
- Thai-style tofu kebabs: 22% kilojoules from fat (9 g; < 1 g saturated)
- 2 tablespoons almonds (14 g fat; 1 g saturated)
- 1 teaspoon olive or sesame oil (4.5 g fat; < 1 g saturated)
- 1 tablespoon peanut butter (8 g fat; 1.5 g saturated)
- 1/2 avocado (15 g fat; 2.5 g saturated)