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