MY FOOD INTAKE:
5 step approach
Step 1:
Using the table No1 below, estimate your calorie needs, depending on your gender, age and physical activity (PA) level:
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If you are trying to loose weight, do not include the exercise (e.g. classes, walking, gym) as your physical activity.
If you are trying to get fitter and to maintain your current weight, add your exercise as your physical activity.
Activity Level
Gender
Age (years)
Activity Level
Activity Level
Sedentary (less tham Moderately
30mins of PA/day
Active (30-60mins of
Active (more than
60mins of PA/day)
PA/day
Female
9-13
14-18
19-30
31-50
51+
1,600
1,800
2,000
1,800
1,600
1,600-2,000
2,000
2,000-2,200
2,000
1,800
1,800-2,200
2,400
2,400
2,200
2,000-2,200
Male
9-13
14-18
19-30
31-50
51+
1,800
2,200
2,400
2,200
2,000
1,800-2,200
2,400-2,800
2,600-2,800
2,400-2,600
2,200-2,400
2,000-2,600
2,800-3,200
3,000
2,800-3,000
2,400-2,800
Table No1: calorie needs based on age, gender and activity levels
My calorie needs: ______________
Step 2:
Using table No2 (below), estimate the amount of servings of each food group you need, based on your calorie requirements and
fill in your pyramid below
Calorie
Level
Carbohydrates Vegtables
Meat &
Beans
Dairy
Products
Healthy
Oils
‘Luxury’
kcal
1600
1800
2000
2200
2400
2600
2800
3000
3200
5
4
3
5
3
22g
170
6
5
3
5
3
24g
200
6
5
4
5.5
3
27g
270
7
6
4
6
3
29g
290
8
6
4
6.5
3
31g
360
9
7
4
6.5
3
34g
410
10
7
5
7
3
36g
430
10
8
5
7
3
44g
510
10
8
5
7
3
51g
650
(whole/other)
Fruits
Table No2: daily amount of servings based on calorie needs
(treats)
Step 3:
Get familiar with the food groups and serving sizes.
What’s the difference between a portion ands a serving?
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A portion is the amount of food you CHOOSE to eat. There is no standard portion size and no single right or wrong portion size.
A serving is a standard amount used to help give advice about how much to eat, or to identify how many calories and nutrients are in a food.
CARBOHYDRATES (GRAINS AND POTATOES) 1 serving is:
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1 cup (30-40g) of ready-to-eat cereal (1/2 of standard cereal bowl)
1 slice of bread
½ roll
1/2 cup pasta, noodles or rice (about size of a tennis ball)
1/2 average bagel: (3-4 inches diameter)
½ hamburger bun
1 Medium baked potato:( about the size of a computer mouse)
10 French fries (baked)
1 cup of mashed potatoes
1 small tortilla wrap
2-3 crackers (Ryvita, rice cakes)
4 oat cakes
Remember: At least 50 % of daily grain intake should come from whole grain products
VEGETABLES: 1 serving is:
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1/2 cup of chopped raw vegetables (as much as you can fit in your palm)
1 cup of lettuce: (about four leaves)
5-6 baby carrots
1 small ball of salad (raw leafy greens)
1 glass of vegetable juice
A large peace of broccoli, cauliflower (size of light bulb)
Remember: Add vegetables with every meal. Your dinner plate should consist of ½ vegetables/ ¼ protein/ ¼ complex
carbohydrates
HEALTHY OILS: 1 serving is:
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1 tablespoon of vegetable oils or 1 tablespoon of seeds
FRUITS: 1 serving is:
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1 medium apple or orange (about the size of a tennis ball)
1/2 cup dried fruit: e.g. raisins, apricots, mango (a small handful)
1 cup of chopped fruit or 100% fruit juice
2 small fruits (e.g. Satsuma’s)
1 handful of berries
PROTEIN: (Meat, fish and beans) 1 serving is:
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1 oz. meat, poultry or fish (about the size of a matchbox)
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2 Tbs. peanut butter
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1/4 cup cooked or canned legumes (beans and peas)
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½ ounce of nuts or seeds (small handful)
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1 egg
If you eat…
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Meat size of a deck of cards or bar of soap (3 oz) - 3 servings (recommended for your dinner plate)
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Fish: size of a checkbook (3 oz) – 3 servings (recommended for your dinner plate)
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Meat: size of a thin paperback book (8 oz) – 8 servings!
DAIRY PRODUCTS: 1 serving is:
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1 glass of milk
1 yogurt (125 ml)
1 yogurt drink
½ cup of cottage cheese
1oz of cheddar-type cheese (about a size of the match box )
2 cheese slices
2 small pot of fromage frais
All servings are consumed without sugars and fats or using low fat/ lean options (meat, dairy products). If you consume full fat or
with added sugars, reduce your ‘Luxury calorie’ amount by at least 50%.
MY TREATS: not more than 10-15% of total daily calorie intake
ALCOHOL
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Large glass of red or white (dry) wine (350ml) - 240 kcal
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Bottle of red or white (dry) wine: 550-600 kcal
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Bailey’s Irish cream shot (50g) – 160 kcal
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Bacardi breezer (bottle) 150-190 kcal
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Bottle of Heineken (larger) (330 ml) - 85 kcal
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Pint of Heineken (larger) (600 ml) -150 kcal
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Pint of bitter beer (600 ml) – 195 kcal
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Small bottle of sider (330 ml) – 120 kcal
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Pint of cider (600 ml) – 240 kcal
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Coor light bottle (330ml) – 85 kcal
Remember: to burn ½ of large glass of wine or a pint of beer you need to do an extra 30 min of brisk walking!
FATS:
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Butter (5 g sachet or teaspoon) - 50 kcal
Low fat spread (5 g or teaspoon) – 20 kcal
Vegetable Oil (5 g or 1 tablespoon) – 45 kcal
Mayonnaise (full fat) 15 g (1 tablespoon) Mayonnaise (light) 15 g (1 tablespoon) – 44 kcal
Mayonnaise (extra light) (1 tablespoon) – 14 kcal
ICE CREAM:
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Ice cream (50 mg or size of tennis ball) – 50-150 kcaL
PIZZA:
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1slice of take-out pizza (9”5 size) – 170-190 kcal
Garlic pizza bread (per slice)
117 kcal
Fast Food
big burger – 493 kcal
portion of french fries – 206 kcal
milkshake -383 kcal
hamburger – 253 kcal
Step 4:
Fill in your pyramid (amounts of daily servings and your favorite foods)
My Treats
My good oils
My dairy products
My Protein (meat & beans)
My Fruits
My Vegtables
My Carbohydrates