????The Nutrition Information Centr?e ??of the
肆客足球 of Stellenbosch? (NICUS)
Food and guidelines for healthy eating
Menus And Meal Examples
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Portion/Food Unit Guide??
Portion
A portion is the amount of food that a person eats of one food at one time. Members of the same family may have different portion sizes of some foods, e.g. active men will have a bigger portion of starchy food than women, but they will all have the same portion size of vegetables. A single portion of food may have one or more units (food guide units) that are eaten at one time.
Unit / food guide unit
A unit of food within a food group is calculated based on the nutritional value of the food, and this amount is then stated. Thus a single unit of each food in a food group provides a similar amount of nutrients as other units in that same group. The unit sizes of different foods are described in different ways, for example 1 slice of bread (starchy food), 1 apple (vegetables and fruit) or 1 cup of milk (milk group).?
| FOODS | UNIT |
| Starchy foods ? | |
| Bread, brown / white | 1 slice |
| Porridge, soft | ? cup |
| Maize meal, dry powder | 3 heaped tablespoons |
| Potato | 1 medium |
| Rice / pasta, cooked | ? cup |
| Samp / whole grains, cooked | ? cup |
| Breakfast cereal | Varies |
| Cut corn / mealie | ? cup |
| Popcorn, popped, no salt or fat | 2 cups |
| Vegetables and fruit ? | |
| Fresh / frozen vegetables | ? cup cooked |
| Raw leafy vegetables | 1 cup raw |
| All fresh fruit | 1 piece meduim sized fruit apple, banana |
| ? | 2 pieces meduim sized fruit apricots, plums |
| ? | ? piece large sized fruit grapefruit |
| ? | ? cup chopped fruit |
| ? | ? cup fruit juice |
| ? | 2 tablespoons raisins |
| Dry beans, split peas, lentils, soya ? | |
| Dry beans, cooked | ? cup |
| Lentils, split peas, cooked | ? cup |
| Soya mince, dry | 30g |
| Fish, Chicken, lean meat, eggs ? | |
| Fish, white | 1 large piece |
| Fish, high fat flesh | 1 small piece |
| Chicken, no skin | 1 medium breast |
| Meat, lean | size palm, slice 10mm |
| Eggs, hens | 2 |
| Liver, chicken | 3 |
| Cheeses, yellow | cube of 30mm / 40g (match box size) |
| Milk, maas, yoghurt ? | |
| Milk, low fat or skim | 1 cup |
| Maas, low fat | 1 cup |
| Yoghurt, low fat or fat free | 1 tub, 100ml |
| Fat, oil ? | |
| Oil; sunflower, canola, olive oil or other plant oil | 1 teaspoon |
| Tub margarine | 1 teaspoon |
| Peanut butter | 1 heaped teaspoon |
| Sugar ? | |
| Sugar; brown or white | 1 teaspoon |
| Jam | 1 heaped teaspoon |
