eatforhealth menu for men summary

Last updated May 14, 2015 Copy
AmountIngredientAU$ / daySource
1portionSample Menu (summarised)AU$0.00
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Menu taken from the Australian Government's eatforhealth program (source). Nutrition values generated at Nutrition Data. I plan to break the ingredients down with the DIY soylent tools at a later stage.

I'm fully aware that the Summary does not provide a complete representation of the nutritional content of the menu - any help in refining this and other comments would be appreciated.

Breakfast

2 slice regular (24g)  Bread, Multi-Grain, toasted (includes whole-grain)
0.5 cup  Baked beans, canned, no salt added
2 tsp  Margarine, regular, unspecified oils, with salt added
1 medium whole (2-3/5" dia) (123g)  Tomatoes, red, ripe, raw, year round average [Includes USDA commodity food A238, A233]
1.25  cups (296ml)  Milk, reduced fat, fluid, 2% milkfat, with added nonfat milk solids, without added vitamin A

Snack

1 medium (3" dia) (182g)  Apples, raw, with skin [Includes USDA commodity food A343]
1 serving 6 fl oz (179g)  Coffee, instant, decaffeinated, powder, prepared with water

Lunch

2 slice regular (26g)  Bread, Multi-Grain (includes whole-grain)
65 grams Sliced Beef, round, bottom round, separable lean and fat, trimmed to 1/8" fat, all grades, cooked, roasted
20 grams (100g)  USDA Commodity, cheese, cheddar, reduced fat
3 leaf inner (6g)  Lettuce, cos or romaine, raw
2 tsp  Margarine, regular, unspecified oils, with salt added

Snack

1 serving 6 fl oz (179g)  Coffee, instant, decaffeinated, powder, prepared with water  
30 grams (100g)  Nuts, mixed nuts, dry roasted, with peanuts, without salt added

Dinner

110 grams Fish, cod, Atlantic, cooked, dry heat
1 tbsp (14g)  Oil, olive, salad or cooking
75 grams  Broccoli, cooked, boiled, drained, without salt
1 carrot (46g)  Carrots, cooked, boiled, drained, without salt
1 large (3" to 4-1/4" dia.) (300g)  Potatoes, boiled, cooked without skin, flesh, without salt
1 cup (158g)  Rice, white, long-grain, regular, cooked, unenriched, without salt

Dessert

200 grams (100g)  USDA Commodity, mixed fruit (peaches, pears, grapes), canned, light syrup, drained [Commodity code A404]
100 grams (100g)  Yogurt, plain, low fat, 12 grams protein per 8 ounce

Click here for Nutrition Data's extended breakdown of the menu.

Nutrition Facts

Amount Per Day
49% Carb, 20% Protein, 31% Fat
Calories2001
% Daily Values*
Total Carbohydrate248g
113%
Dietary Fiber 34g
159%
Protein102g
Total Fat70g
Saturated Fat18g
Monounsaturated Fat32g
Polyunsaturated Fat13g
100%
Omega-3 Fatty Acids1g
87%
Omega-6 Fatty Acids11g
Cholesterol151mg
* Percent Daily Values are based on "Australian Government RDIs (Male 19-30)". You may use the Nutrient Calculator to personalise your own profile, then select it from the list on the Recipe Editor tab.
Nutrient Profile: Australian Government RDIs (Male 19-30)Change

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