Food Group Servings Per Day 7500kJ (~1800cal)

Your eating plan is influenced by the latest Australian nutrition guidelines and is designed to ensure that you are getting all the nutrients your body needs while reducing your kilojoule intake.

The eating plan below shows the number of serves from the 5 Food Groups and Tony Ferguson products you should consume each day.

1 serve

HealthyFats

1 serve 1 serve

1 serve

Dairy

2 serves

Vegetables

1 serve

Fruit

1 serve

Grains

TFSNACK

2 serves

Proteins

1 serve

MEAL

1 serve 1 serve

OWNOwn Meal

1 serve

TFRECIPE

6-8 glasses

Water

REPLACE - A- MEAL

Snacks

1 serve

HealthyFats

1 serve 1 serve

1 serve

Dairy

2 serves

Vegetables

1 serve

Fruit

1 serve

Grains

TFSNACK

2 serves

Proteins

1 serve

MEAL

1 serve 1 serve

OWNOwn Meal

1 serve

TFRECIPE

6-8 glasses

Water

REPLACE - A- MEAL

Snacks

+

1 serve

HealthyFats

1 serve 1 serve

1 serve

Dairy

2 serves

Vegetables

1 serve

Fruit

1 serve

Grains

TFSNACK

2 serves

Proteins

1 serve

MEAL

1 serve 1 serve

OWNOwn Meal

1 serve

TFRECIPE

6-8 glasses

Water

REPLACE - A- MEAL

Snacks

1 serve

HealthyFats

1 serve 1 serve

1 serve

Dairy

2 serves

Vegetables

1 serve

Fruit

1 serve

Grains

TFSNACK

2 serves

Proteins

1 serve

MEAL

1 serve 1 serve

OWNOwn Meal

1 serve

TFRECIPE

6-8 glasses

Water

REPLACE - A- MEAL

Snacks

+1 serve

HealthyFats

1 serve 1 serve

1 serve

Dairy

2 serves

Vegetables

1 serve

Fruit

1 serve

Grains

TFSNACK

2 serves

Proteins

1 serve

MEAL

1 serve 1 serve

OWNOwn Meal

1 serve

TFRECIPE

6-8 glasses

Water

REPLACE - A- MEAL

Snacks

1 serve

HealthyFats

1 serve 1 serve

1 serve

Dairy

2 serves

Vegetables

1 serve

Fruit

1 serve

Grains

TFSNACK

2 serves

Proteins

1 serve

MEAL

1 serve 1 serve

OWNOwn Meal

1 serve

TFRECIPE

6-8 glasses

Water

REPLACE - A- MEAL

Snacks

1 serve

HealthyFats

1 serve 1 serve

1 serve

Dairy

2 serves

Vegetables

1 serve

Fruit

1 serve

GrainsTF

SNACK

2 serves

Proteins

1 serve

MEAL

1 serve 2 serves

OWNOwn Meal

1 serve

TFRECIPE

6-8 glassesWater

REPLACE - A- MEAL

Snacks+Unlimited

Vegetables

+

1 serve

HealthyFats

1 serve 1 serve

1 serve

Dairy

2 serves

Vegetables

1 serve

Fruit

1 serve

Grains

TFSNACK

2 serves

Proteins

1 serve

MEAL

1 serve 1 serve

OWNOwn Meal

1 serve

TFRECIPE

6-8 glasses

Water

REPLACE - A- MEAL

Snacks

+1 serve

HealthyFats

1 serve 1 serve

1 serve

Dairy

2 serves

Vegetables

1 serve

Fruit

1 serve

Grains

TFSNACK

2 serves

Proteins

1 serve

MEAL

1 serve 1 serve

OWNOwn Meal

1 serve

TFRECIPE

6-8 glasses

Water

REPLACE - A- MEAL

Snacks

1 serve

HealthyFats

1 serve 1 serve

1 serve

Dairy

2 serves

Vegetables

1 serve

Fruit

1 serve

Grains

TFSNACK

2 serves

Proteins

1 serve

MEAL

1 serve 1 serve

OWNOwn Meal

1 serve

TFRECIPE

6-8 glasses

Water

REPLACE - A- MEAL

Snacks

+ 1 serve

HealthyFats

1 serve 1 serve

1 serve

Dairy

2 serves

Vegetables

1 serve

Fruit

1 serve

Grains

TFSNACK

2 serves

Proteins

1 serve

MEAL

1 serve 1 serve

OWNOwn Meal

1 serve

TFRECIPE

6-8 glasses

Water

REPLACE - A- MEAL

Snacks

1 serve

HealthyFats

1 serve 1 serve

1 serve

Dairy

2 serves

Vegetables

1 serve

Fruit

1 serve

Grains

TFSNACK

2 serves

Proteins

1 serve

MEAL

1 serve 1 serve

OWNOwn Meal

1 serve

TFRECIPE

6-8 glasses

Water

REPLACE - A- MEAL

Snacks

1 serve

HealthyFats

1 serve 1 serve

1 serve

Dairy

2 serves

Vegetables

1 serve

Fruit

1 serve

Grains

TFSNACK

2 serves

Proteins

1 serve

MEAL

1 serve 1 serve

OWNOwn Meal

1 serve

TFRECIPE

6-8 glasses

Water

REPLACE - A- MEAL

Snacks

Snacks

1 serve

HealthyFats

1 serve 1 serve

1 serve

Dairy

3 serves

Vegetables

1 serve

Fruit

1 serve

GrainsTF

SNACK

2 serves

Proteins

1 serve

MEAL

1 serve 1 serve

OWNOwn Meal

1 serve

TFRECIPE

6-8 glassesWater

REPLACE - A- MEAL= + +

AFTERNOON TEA

LUNCH

MORNING TEA

BREAKFAST

DINNER

ANY TIME

TF = Tony Ferguson

+Fruit 1 Serve

Dairy 1 Serve

TF = Tony Ferguson

R-A-M = Replace-A-Meal

Example Eating Plan 7500kJ (~1800cal)

TF Recipe

Snack 1 Serve

Water 6-8 Glasses

TF Snack Bar 1 Serve

+ +VegetablesUnlimited

+

SaladVegetables2 Serves

ANYTIME

TF Soup 1 Serve +

BREAKFAST

MORNING TEA

AFTERNOON TEA

LUNCH

DINNER

+Fruit 1 Serve

TF R-A-M Bar 1 Serve

Healthy Fats 1 Serve

+

TF Chocolate Shake 1 Serve

Common Vegetables Serving Sizes

* Higher kilojoule vegetables. Limit to 1 serve per meal (for example, 5 serves of potato in one meal does NOT count as 5 serves of vegetables for the day). All other vegetables are considered to be unlimited.

VEGETABLE SERVE VEGETABLE SERVE

Alfalfa sprouts 1 cup Leek ½ cup

Artichoke ½ cup Lettuce (all types) 1 cup

Asian greens such as Bok Choy, Pak Choy etc.

1 cup Mushrooms ½ cup

Asparagus ½ cup Okra ½ cup

Avocado*¼ of an avocado

Onions ½ cup

Bean sprouts 1 cup Parsnip* ½ cup

Beans (green) ½ cup Potato* ½ cup

Beetroot ½ cup Pumpkin ½ cup

Broccoli /broccolini ½ cup Radish ½ cup

Brussels sprouts ½ cup Rhubarb ½ cup

Cabbage 1 cup Rocket 1 cup

Capsicum ½ cup Shallots ½ cup

Carrots ½ cup Silverbeet 1 cup

Cassava* ½ cup Snow peas ½ cup

Cauliflower ½ cup Spinach 1 cup

Celeriac ½ cup Spring onions ½ cup

Celery 1 cup Squash ½ cup

Choko ½ cup Swede ½ cup

Corn ½ cup Sweetcorn* ½ cup

Cucumber 1 cup Sweet potato* ½ cup

Eggplant ½ cup Taro* ½ cup

Fennel ½ cup Tomato ½ cup

Green beans ½ cup Turnip ½ cup

Green peas ½ cup Watercress 1 cup

Kale 1 cup Zucchini ½ cup

LEGUMES / BEANS SERVE VEGETABLE SERVE

Black beans ½ cup Faba beans ½ cup

Borlotti beans ½ cup Lentils ½ cup

Cannelini beans ½ cup Lima beans ½ cup

Chickpeas ½ cup

Legumes Serving Sizes

Legumes are also considered vegetables. Limit to 1 serve per meal.

Common Fruit Serving Sizes

FRUIT SERVE FRUIT SERVE

Apples 1 medium Mandarin 2 medium

Apples (dried) 5 rings Mango 1 medium

Apricots 2 small Melons (honeydew, rockmelon, watermelon)

1 cup diced

Apricots (dried) 4-5 whole Mixed dried Fruit 1 tbsp.

Banana 1 medium Nectarine 2 small

Blackberry 1 cup Orange 1 medium

Blueberry 1 cup Paw Paw 1 cup diced

Cherries 1 cup Passionfruit 2 small

Custard apple ½ small Peach 1 medium

Cranberry 1 cup Pear 1 medium

Currants 1 tbsp. Pears (dried) 2 pieces

Dates 1 tbsp. Persimmon 1 medium

Fig 4 small fresh Pineapple 1 cup diced

Fruit salad 1 cup, diced Pomegranate 1 medium

Grapefruit 1 medium Plum 2 medium

Grapes20 grapes, 1 small bunch

Prune 5

Guava 1 medium Quince 1 medium

Kiwi fruit 2 small Rambutan 1-2 small

Lemon 1 medium Raspberry 1 cup

Lime 1 medium Strawberry 1 cup

Loquat 2 small Sultanas 1 tbsp.

Lychee 8 medium Tangerine 1 medium

Common Grains, Cereals, Breads

Serving Sizes

BREADS SERVE

Bread (wholegrain, rye, wholemeal) 1 slice (40g)

Bread roll (wholegrain, seeds on top) ½ bread roll (40g)

Crumpets 1 crumpet (60g)

Crisp breads, crackers (wholegrain) 3 crisp breads (35g)

Damper 1 slice (40g)

English muffins 1 English muffin (60g)

Fruit bread 1 slice (40g)

Pita breads 1 pita (40g)

Tortilla (corn and wheat) 1 tortilla (40g)

Taco shells2 small taco shells or 1 large shell

Wraps, Lavash 1 wrap (40g)

CEREALS SERVE

Muesli (untoasted) ¼ cup (30g)

Oats/porridge ½ cup (30g)

Whole wheat biscuits 2 biscuits

Wholegrain and high fibre flakes 2/3 cup (30g)

Bran 2/3 cup (30g)

Common Grains, Cereals, Breads

Serving Sizes

AVOID

White bread

Large wraps

Stand ‘n Stuff taco shells

Thick cut fruit bread

Low fibre, high sugar cereals such as Coco Pops, Fruit Loops, Cornflakes, Rice Bubbles

Pastry

Sweet biscuits

Chips, cheese snacks

GRAINS (COOKED) SERVE

Barley ½ cup

Buckwheat ½ cup

Bulgur ½ cup

Corn (polenta) ½ cup

Cous cous ½ cup

Freekeh ½ cup

Millet ½ cup

Noodles (hokkien, rice, udon)

½ cup

Popcorn 2 cups

Quinoa ½ cup

Basmati rice, brown rice

½ cup

Rye ½ cup

Pasta ½ cup

Semolina ½ cup

Spelt ½ cup

Triticale ½ cup

Wheat ½ cup

Wheatgerm ½ cup

LEAN MEATS AND POULTRY SERVE

Beef (lean/heart smart) • Fillet, mince, steak

65g

Chicken • Chicken breast (skin off)• Lean chicken mince• Tenderloins (skin off) • Drumsticks without skin• Thigh (with all fat removed)

80g

Duck• Breast with skin off

65g

Emu 65g

Kangaroo• Fillets, steak, sausages, mince

65g

Lamb• Backstrap• Fillet• Lean lamb mince

65g

Pork • Lean pork fillets • Low salt and low fat ham

80g

Turkey • Turkey mince • Turkey breast

80g

Veal • Lean mince• Steaks

65g

Common Meat and Meat

Alternatives Serving Sizes

FISH AND SEAFOOD SERVE

Clams 100g

Crabs 100g

Fish • All fresh types • Canned fish in water

or brine

100g

Lobster 100g (meat)

Mussels 100g

Oysters 100g

Prawns 100g

Calamari (not deep fried)

100g

Common Meat and Meat Alternatives Serving Sizes

NUTS AND SEEDS SERVE

Almonds 30g

Brazil nuts 30g

Cashews 30g

Chestnuts 30g

Hazel nuts 30g

Macadamia nuts 30g

Pecans 30g

Pistachios 30g

Walnuts 30g

Seeds–pumpkin, sesame and sun-flower

30g

Tahini and other nut spreads 30g

AVOID

Cabanossi/kabana

Bacon

Salami

Processed chicken products such as chicken kiev

Schnitzel

Sausages

Chicken with skin

Duck with skin

Meats on the bone such as ribs, chops, cutlets

Sandwich meats such as Devon, chicken loaf, mortadella

Regular mince beef, pork and veal

Chicken wings/drummettes

Drumsticks with skin

Sugar coated nuts, chocolate coated nuts

Battered/crumbed fried fish

Battered/crumbed calamari

Ham steak

Frankfurters

Wagyu beef

LEGUMES / BEANS SERVE

All beans • Kidney beans • Black beans

150g

Chickpeas 150g

Lentils 150g

Split peas 150g

Tofu 170g

Tempeh 170g

Vegetarian mince 150g

Vegetarian Sausages 2

EGGS SERVE

Eggs 2 (120g)

Common Dairy and Dairy Alternatives Serving Sizes

MILKS VARIETIES SERVE

Buttermilk Low fat 250ml

Evaporated milk Low fat/light 120ml

MilkCows, goats, etc. reduced fat, low fat, skim

250ml

Powdered milk Skim 250ml

Soy milk Calcium fortified and low fat 250ml

Other milksAlmond, rice, oat calcium fortified

250ml

YOGHURT VARIETIES SERVE

Plain, natural unsweetened yoghurt

Low fat, reduced fat 200g

Diet flavoured yoghurt Low fat, no added sugar 200g

Low fat flavoured yoghurt

No added sugar 200g

Greek yoghurt Reduced fat 200g

Lactose free yoghurt Low fat, no added sugar 200g

Soy yoghurt Low fat, no added sugar 200g

CHEESE VARIETIES SERVE

HardReduced fat Cheddar, Edam, Gouda, etc.

30g

Soft

Light ricotta, light cottage, extra light cream cheese

½ cup (120g)

Feta Reduced fat 40g

Soy cheeses

Calcium fortified 40g

AVOID

Brie

Camembert

Full fat cheeses e.g. Cheddar

Cream

Sour cream

FOOD VARIETY SERVE SIZE

Nuts Unsalted, all types 25-30g

Seeds Unsalted, all types 25-30g

OilsMonounsaturated and polyunsaturated

1 tbsp.

Avocado All varieties ¼ avocado

AVOID

Butter

Ghee

Lard

Dripping / pan juices

Healthy Fats Serving Sizes

Healthy Snack Portion Sizes

VEGETABLES VARIETIES PORTION SIZE

Vegetable sticks

Carrots, capsicum, celery, broccoli, cherry tomatoes, cucumberDips: salsa, homemade guacamole, hommus, nut butter

2 cups + 1½ tbsp. dip

Baked beans Reduced salt ½ cup or 75g drained

Legumes: beans, lentils, chickpeas and green peas

½ cup (100g) (drained)

Vegetable juice Reduced salt 200ml

VegetablesAll except potato, sweet potato, and legumes

Unlimited

FRUIT VARIETIES PORTION SIZE

Fresh fruit All types150g (1 med piece, 2 small pieces)

Dried fruit All types 1½ tbsp. (30g)

Canned fruitIn natural juices, no added sugar

1 cup

GRAINS VARIETIES PORTION SIZE

BreadMultigrain, wholegrain, soy & linseed

1 slice + 1 tsp. spread

Cereal High fibre & low added sugar 1/3 cup + ¼ cup low fat milk

CrackersMultigrain, wholegrain, soy & linseed, corn, wheat crackers

4 crackers + 1 tsp. spread

Crumpet Wholegrain, high fibre1 crumpet + 1 tsp. spread

Fruit loaf Raisin bread

Hot cross bun 1 slice, half of bun

English muffin Wholemeal, wholegrain 1 slice + 1 tsp. spread

PastaReduced salt tinned spaghetti

1 small tin (140g)

Rice cakes (thins) Wholegrain 3 Thins + spread

Rice crackers Wholegrain 10 crackers (20g)

Popcorn Air popped, light 2 cups (20g)

WrapsMountain bread, wholegrain wrap, pita bread

1 small pita or mountain bread, or half a wrap

MEAT / MEAT ALTERNATIVES

VARIETIES PORTION SIZE

Canned fish Spring water, brine 95g can

Meat, chicken, fish Lean, fat trimmed 40g

Egg Boiled, poached, scrambled 1 egg

Legumes/beans Reduced salt ½ cup

Healthy Snack Portion Sizes

DAIRY & ALTERNATIVES

VARIETIES PORTION SIZE

YoghurtLow fat, no added sugar

1 small tub (150-200g)

CustardLow fat, no added sugar

½ cup (125ml)

Milk Reduced fat 1 cup (250ml)

Milk + Milo or equivalent

Reduced fat 200ml + 1 tsp. flavouring

Milk + fruit (smoothie)

Reduced fat 150ml milk + fruit

Low fat hot drinks 99% fat free sachets1 sachet + hot water or ½ cup reduced fat milk

Hard cheeseLow fat, reduced fat, reduced salt

1-2 pieces (20-30g) + 1-2 crack-ers

Ricotta or cottage cheese

Low fat, light, reduced salt

3-4 tbsp. + vegetable sticks

Healthy Snack Portion Sizes

HEALTHY FATS VARIETIES PORTION SIZE

Nuts, seeds All types 1½ tbsp. (30g)

Nut bar Reduced sugar, low saturated fat 1 x 30g bar

Avocado Fresh, guacamole ¼ avocado (60g)

OTHER FOODS VARIETIES PORTION SIZE

Chocolate mousse Low fat, no added sugar 1 small tub (45g)

Jelly Diet /no added sugar 1 sachet

TONY FERGUSON SNACKS

All Tony Ferguson snacks are portion controlled and make an ideal snack.

DRESSINGS VARIETIES SERVE

Vinaigrette (fat free)

Balsamic, Italian, French, Greek

1-2 tbsp.

CreamyReduced fat mayonnaise, dijonnaise, caesar

1 tbsp.

OilsOlive, canola, peanut, rice bran, sesame, sunflower, safflower, avocado

2 tsp.

Extras Serving Sizes

MILK AND MILK FLAVOURINGS

VARIETIES SERVE

Milk (Skim, low fat, reduced fat)

Dairy, almond, soy, rice 2 tbsp.

Flavoured topping Reduced sugar 1 tsp.

Flavoured powderMilo, reduced sugar and reduced fat flavoured powder

1 tsp.

SAUCES AND CONDIMENTS

VARIETIES SERVE

Asian sauces (salt reduced)

Soy, fish, oyster, Hoisin, Tamari

1 tbsp.

Canned tomato (no added salt)

Crushed, whole, diced

¼ - ½ tin

Chutney, relish, pickles All varieties 1 tbsp.

Evaporated milk (light) Original or coconut ¼ cup (60ml)

Curry paste Indian, Thai 2 tsp.

Horseradish All varieties 1 tsp.

Gravy (salt reduced)Traditional, meat, chicken, brown onion

¼ cup

MustardAmerican, English, Dijon

1 tbsp.

Parmesan Grated or shaved 1 tsp.

Pasta sauce (salt reduced)

Tomato based¼ cup (60ml)

Sauces (salt reduced, no added sugar)

Tomato, BBQ, sweet chilli, chilli, sweet and sour, plum, apple or cranberry

1 tbsp.

Stock (salt reduced)Vegetable, chicken, beef, fish

1 cup (250ml)

Tartare sauce, seafood sauce (reduced fat)

All varieties 1 tsp.

Tomato paste (salt reduced)

All varieties 1-2 tbsp.

Salsa All varieties 1-2 tbsp.

Worcestershire All varieties 1 tbsp.

Extras Serving Sizes

SPREADS VARIETIES SERVE

Jam (reduced sugar)

All 2 tsp.

Peanut butter & nut butters (no added sugar/no added salt)

All 1 tsp.

Tapenades Olive 1 tsp.

Yeast spreadsVegemite, Promite, Marmite

2 tsp.

Soft cheeses (low fat, extra light)

Ricotta, cottage cheese, cream cheese

1 tbsp.

Margarine (reduced salt, reduced fat)

Canola, olive, sunflower spreads

1 tsp.

Extras Serving Sizes