HOW MUCH DO I NEED
Every recipe in HFG has a complete nutrition analysis, so you can match your eating plan to your body’s needs. Here’s how to estimate your daily dietary requirements.
TO EAT? A guide to help you estimate your daily requirements
Your individual intake will vary depending on your age, gender, height, weight and physical activity level.
We use 8700kJ (2100cal) as an average daily intake, as this is the value prescribed by the Australia New Zealand Food Standards Code. You’ll find this on food labelling.
While these numbers are one way of tracking healthy
Look for these nutrition panels (left) which appear on all our recipes!
eating, it’s important to focus on the quality of the foods we eat. Eating a wide variety of healthy, real foods makes it easy to meet all our daily nutrition needs, as well as balancing energy intake.
Use these recommended daily intakes as a general guide only. For personalised advice, visit daa.asn.au to find an Accredited Practising Dietitian. SODIUM If you have heart disease or are at high risk of this condition, aim to consume no more than 1600mg of sodium per day. CALCIUM Women over 50 years, and men over 70 years, should increase their intake to 1300mg of calcium per day. IRON Women under 50 years should aim for 18mg of iron each day. If pregnant, your iron intake should increase to 27mg each day.