Senior Support Services » Healthy Eating Guidelines

Healthy Eating Guidelines

Senior Support Services » Healthy Eating Guidelines

Healthy Eating Guidelines

The following table provides a guide on how much food men and women require from each food group in their senior years.


 

Men

Women

Men

Women

55-70 years

70+ years

Vegetables

5 ½

5

5

5

Fruit

2

2

2

2

Cereal (grains)

6

4

4 ½

3

Meat, fish, eggs, nuts, legumes

2 ½

2

2 ½

2

Milk, yogurt, cheese

2 ½

4

3 ½

4

 

 

 

 

 

 

 

 

 

 

When planning your meals, these serves equate to the following;

Food Group

Serve Sizes

Vegetables

-          ½ cup cooked green or orange vegetables (e.g. broccoli, spinach, carrots or pumpkin)

-          ½ cup cooked dried or canned beans, peas or lentils

-          1 cup green leafy or raw salad vegetables

-          ½ cup sweet corn

-          ½ medium potato or other starchy vegetables (sweet potato, taro or cassava)

-          1 medium tomato

Fruit

-          1 medium: apple, banana, orange, pea

-          2 small: apricots, kiwi fruits, plums

-          1 cup: diced or canned fruit (no added sugar)

-          ½ cup fruit juice

-          30 g dried fruit

Cereal (grains)

-          1 slice of bread

-          ½ cup cooked rice, pasta, semolina, quinoa, etc

-          ½ cup cooked porridge

-          ½ wheat cereal flakes

-          ¼ cup muesli

Meat, fish, eggs, nuts, legumes

-          65g cooked lean red meats (e.g. beef, lamb, pork)

-          80g of cooked lean poultry (e.g. chicken, turkey)

-          100g of fish fillet or 1 can of fish

-          2 large eggs

-          1 cup cooked or canned legumes/beans (e.g. lentils, chickpea, split peas)

Milk, yogurt, cheese

-          1 cup (250ml) milk

-          ½ cup (120ml) evaporated milk

-          2 slices (40g) of hard cheese (e.g. cheddar)

-          ½ cup (120g) ricotta cheese

-          ¾ cup (200g) yogurt

-          1 cup (250ml) soy, rice, almond milk