Understanding the nutritional profile and composition of your food is very important – if you don’t
know the difference between a carbohydrate and a protein, you cannot manage your own balanced eating
plan.
A healthy eating plan consists of consuming six meals a day where each meal is made up of a serving of
protein, carbohydrates and occasionally healthy fats. Outlined below is the nutritional profile and
composition of recommended foods by Nutrition Express. Use this list to help you when grocery shopping
so you can fill your fridge and pantry with healthy foods that will help you achieve your goal.
Protein
| Type |
Portion Size |
Approximate Calories |
Approximate Protein (grams) |
| Beef – Sirloin, lean, grilled |
100 grams |
183 |
28.1 |
| Beef – Mince, 95% lean |
1 cup cooked |
255 |
40.6 |
| Beef – Rump, lean, grilled |
100 grams |
185 |
26.5 |
| Cottage Cheese – Low Fat |
100 grams |
95 |
14 |
| Chicken - Breast, grilled, no skin |
100 grams |
166 |
31.2 |
| Turkey – breast, skinless |
100 grams |
151 |
30.7 |
| Egg – White, medium |
6 egg whites |
78 |
19.2 |
| Fish – Terakihi, grilled |
100gms |
106 |
23.6 |
| Lamb – Fillet, lean |
100gms |
170 |
26 |
| Pork – Lean, grilled |
1 chop |
160 |
22.2 |
| Prawns/Shrimps |
1 cup |
127 |
28.1 |
| Salmon – Red, canned |
100 grams |
156 |
20.3 |
| Tuna – Springwater, canned |
100 grams |
111 |
26.6 |
Carbohydrates
| Type |
Portion Size |
Approximate Calories |
Approximate Protein (grams) |
| Apple - raw |
1 medium |
61 |
0.4 |
| Apricot – Fresh |
1 medium |
26 |
0.4 |
| Banana – Raw |
1 medium |
101 |
1.4 |
| Bread – Multigrain |
2 slices |
128 |
5 |
| Bread Roll – Wholemeal |
Round roll |
156 |
5.2 |
| Cereal – Bran |
1 cup |
111 |
5.3 |
| Cereal – Cooked porridge |
1 cup |
133 |
4 |
| Cereal – Oats raw |
1/3 cup |
100 |
5 |
| Kiwifruit |
1 medium |
47 |
0.9 |
| Kumara – Baked |
100 grams |
101 |
1.2 |
| Melon – Rock |
1 cup |
49 |
1.9 |
| Milk – Trim |
1 cup |
107 |
11.2 |
| Pasta – White, cooked |
1 cup |
200 |
6.5 |
| Peach – Raw |
1 medium |
52 |
1.4 |
| Pear – Raw |
1 medium |
73 |
0.5 |
| Pita - Wholemeal |
1 pocket |
168 |
6.8 |
| Plum – Raw |
1 medium |
30 |
0.4 |
| Potato – Boiled or baked |
1 medium |
97 |
2.4 |
| Pumpkin – Boiled |
1 cup |
46 |
1.7 |
| Rice – Brown, cooked |
1 cup |
290 |
5.4 |
| Strawberries |
1 cup |
9 |
0.2 |
| Sweetcorn |
1 cob |
157 |
5.2 |
| Yoghurt – Reduced fat |
1 carton |
75 |
7.2 |
Recommended Vegetables
| Type |
Portion Size |
Approximate Calories |
Approximate Protein (grams) |
| Beans – Green |
1 cup |
24 |
1.2 |
| Broccoli |
1 cup |
30 |
4.3 |
| Cabbage – Raw |
1 cup |
44 |
0.9 |
| Carrot – Raw |
1 cup |
42 |
0.8 |
| Cauliflower |
1 cip |
27 |
2.5 |
| Cucumber |
1 cup |
15 |
0.9 |
| Eggplant – Baked |
1 cup |
26 |
0.8 |
| Lemon |
1 medium |
27 |
1.4 |
| Lettuce |
1 cup |
5 |
0.6 |
| Mixed Vegetables – Frozen |
1/2 cup |
46 |
2.7 |
| Mushrooms – Raw |
1 cup |
8 |
1.6 |
| Onion – Spring |
1 cup |
40 |
1 |
| Peas – boiled |
1 cup |
86 |
8.3 |
| Tomato – Raw |
1 cup |
30 |
1.7 |