How much do I need to eat?
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.
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 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.
PER SERVE Look for these nutrition panels (left) which appear on all of our recipes! 1724kJ/412cal Protein 17.3g Total Fat 19.0g Sat Fat 4.1g Carbs 36.4g Sugars 22.2g Fibre 14.2g Sodium 857mg Calcium 346mg Iron 2.2mg