Menumade is a tool to make it easier for you to eat more healthily. You can use Menumade to plan as many meals as you like but of course it is important to eat wisely over the rest of the day also to make sure you have the best possible diet.

The NZ Food and Nutrition Guidelines provide an excellent basis for healthy food choices. When thinking about what you eat over the rest of the day, use these guidelines to help you decide what and how much to eat.

1. Maintain a healthy body weight by eating well and daily physical activity *

*At least 30 minutes of moderate intensity physical activity on most if not all days of the week and if possible add some vigorous exercise for extra health and fitness

2. Eat well by including a variety of nutritious foods from each of the four major food groups each day.

• Eat plenty of vegetables and fruits

• Eat plenty of breads and cereals (preferably wholegrain)

• Have milk and milk products in your diet, preferably reduced or low fat options

• Include lean meat, chicken, seafood, eggs, or alternatives

3. Prepare foods or choose pre-prepared foods, drinks and snacks:

• With minimal added fat, especially saturated fat

• that are low in salt, if using salt, choose iodised salt

• with little added sugar; limit your intake ofr high sugar foods

4. Drink plenty of liquids each day, especially water

5. If choosing to drink alcohol, limit your intake

6. Purchase, prepare, cook and store food to ensure food safety

More about the 4 main food groups

Vegetables and fruits

Eat at least five servings per day; at least 3 servings of vegetables and at least 2 servings of fruit

Serving sizes - Guidelines

In general terms, a serving of vegetables will be the amount that fits into the palm of your hand. For children then, the quantities are proportionately less - check the size of their hands as a guide.

• 1 medium potato, kumara or similar sized root vegetable such as yam or taro (135g)
• ½ cup cooked vegetables
• ½ cup salad or mixed vegetables and/or fruit (60g)
• 1 tomato (80g)
• 1 apple, pear, banana or orange (130g)
• 2 small fruit e.g. apricots or plums (100g)
• ½ cup fresh fruit salad
• ½ cup stewed fruit (fresh, canned or frozen) (135g)
• 1 cup fruit juice (250ml) or a serving of dried fruit

Menumade meals supply at least 2 servings of vegetables - sometimes more. You can also include vegetables as part of the lunch meal e.g. salad vegetables in bread rolls or sandwiches or raw as a snack during the day. Include fruit or fruit juice for breakfast, lunch, snacks or for dessert. One serving of fruit juice can be counted towards to your daily target for fruit.

Breads and cereals

These are important sources of carbohydrates, fibre and other nutrients such as B vitamins and minerals. Wholegrain varieties of bread are recommended as they are less refined than white bread so retain more nutrients. Other cereal foods include rice, pasta, breakfast cereals and other grain products.

Eat at least 6 servings of breads and cereals each day (try to choose wholegrain)

Serving sizes - Guidelines

• 1 bread roll (50g)
• 1 muffin (80g)
• 1 medium slice of rewena bread
• 1 medium slice of bread (26g)
• 1 cup cornflakes (30g)
• ½ c muesli (55g)
• ½ c cooked porridge or oatmeal (130g)
• 1 cup cooked pasta (150g)
• 1 cup cooked rice (150g)
• 1 cup cassava or tapioca (150g)
• 2 plain sweet biscuits (14g)

Some Menumade meals include 1-2 servings of breads and cereals. Check your servings of this group throughout the rest of the day.

Milk and milk products

These foods are important sources for protein and calcium. If you use soy milk and soy products in preference to dairy products, make sure they are calcium fortified.
Eat at least 2 servings of milk or milk products each day
(choose low or reduced fat options)

Serving sizes - Guidelines

• 1 glass milk (250ml)
• 1 pottle yoghurt (150g) • 2 slices cheese (40g)
• 2 scoops ice cream (140g)

Lean meats, chicken, seafood, eggs, cooked dried beans, peas and lentils

This group is an important source of protein, iron, zinc and other nutrients. While we can absorb the iron present in lean meats, chicken and seafood, we cannot so easily absorb the iron in cooked dried beans, peas and lentils. Absorption of iron from these foods can be greatly increased by including vitamin C rich foods such as orange juice at the same meal. Take care to choose lean meat and remove the fat and skin from meat and chicken.
Eat at least one serving from this group each day

Serving sizes - Guidelines

• 2 slices cooked meat (approx 100g)
• ¾ cup mince or casserole (195g)
• 1 egg (50g)
• 1 medium fillet or fish - cooked (100g)
• 1 medium steak (120g)
• ¾ cup dried, cooked beans (135g)
• 2 drumsticks or 1 chicken leg (110g)

Reference
Food and Nutrition Guidelines for Healthy Adults, Ministry of Health, NZ, November 2003