A girlfriend came over today and she noticed a newspaper clipping I have stuck to my fridge. We had a good old chat about it, and I thought I might share it here too.

It’s a little chart that is great to look at - every time I’m in the kitchen - when I’m about to prepare a snack for the kids, or taking a mental tally of what the kids have eaten that day. I try to follow it everyday. Most times it’s impossible. But at least it’s a good reference!

The following information is based on the Australian Guide to Healthy Eating 2007 :

AGE 4

Fruit (2 serves) : One apple. One small box of sultanas.

Vegetables (4 serves) : A raw carrot. A cooked potato. A cup of steamed veges.

Calcium (800mg/day) : A cup of lo-fat milk. 200g tub of yoghurt. 20g slice of low-fat cheese.

Cereals (3 serves wholegrain) : Cup of porridge. 2 slices of bread. Cup of cooked pasta.

Protein (1 serve) : One egg. Cup of lean mince.

Other (no more than 2 serves) : 20g butter / margarine. 35g sweet biscuits.

(All images taken from Getty Images)

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