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.

Healthy Food Guide (Australia) - - SHOPPING -

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 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

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