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SUBSTITUTES & SERVINGS

List of the main food groups and how much of each product is equivalent to one serving. I have included how many servings is recommended daily.

It is important to try and consume as many nutrients possible in each meal to gain more health benefits. By adding a source of dairy, grains and fruits to your breakfast will make the meal more interesting and tasty. There are several substitutes available for dietary reasons to ensure you are still receiving vital nutrients.

DAIRY PRODUCTS & ALTERNATIVES

Equivalent to 1 serving (2 1/2 daily)

  • Almond Milk = 300ml

  • Low- fat cow's milk = 250ml

  • Calcium-fortified milk alternatives = 250ml

  • Low fat plain yogurt = 200g (1 cup)

  • Soy yogurt = 200g (1 cup)

  • Reduced-fat cheddar cheese = 40g

  • Low-fat cottage cheese= 120g

  • Light cream cheese = 50g

  • Haloumi = 50g

  • Mozzarella = 40g

  • Parmesan = 40g

  • Ricotta = 100g

  • Soy cheese = 40g

  • Salt- reduced feta cheese = 100g

 NUTS & ALTERNATIVES

Equivalent to 1 serving ( 1 1/2 daily)

  • 24 almonds

  • 18 cashews

  • 12 hazelnuts

  •  8 brazil nuts

  • 12 macadamia nuts

  • 35 peanuts

  • 15 pecans

  •  2 tbs of a seed (chia, flax, pepita)

FRUITS

Equivalent to 1 serving (2 daily)

  • Apple = 1 medium sized one

  • Apricots = 5 small ones

  • Banana = 1 medium

  • Frozen berries = 170g

  • Blackberries = 200g

  • Blueberries = 160g

  • Cherries = 20g

  • Medjool dates = 3

  • Figs = 2 medium

  • Fruit juice = 125ml (added sugar free)

  • Grapes = 25

  • Kiwifruit = 2

  • Mango = 1 medium

  • Passionfruit = 5

  • Pineapple = 170g

  • Watermelon = 250g

  • Raspberries = 160g

  • Pomegranate = 1

GRAINS

Equivalent to 1 serve ( 6 daily)

  • Medium bread roll = ½

  • Wholemeal pita = ½

  • Wholemeal bread = 1 slice

  • Muesli = 30g

  • Rolled oats = 30g

  • Cooked brown rice = 90g

  • Cooked couscous = 100g

  • Cooked hokkien noodles = 100g

  • Cooked quinoa = 90g

  • Wholemeal pasta = 80g

  • Rice paper wraps = 8 small

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