consumerportal/assets/data/dietv2/servings/female19-50yo5500kjlowfat.json

mydna Custimised for you

[{"Reference":"vegetables","Title":"Vegetables","Type":"Lower Fat","Servings":"6","Categories":[{"Title":"Low starch vegetables","Kj":"~100","Cal":"~23","Details":["1 cup green leafy or raw salad vegetables","1 medium size lebanese cucumber or  tomato","1/2 cup cooked green or orange vegetables (e.g. broccoli, spinach, carrots)"]},{"Title":"Starch vegetables","Kj":"~350","Cal":"~58","Details":["1/2 cup cooked dried or canned beans, peas or lentils","1/2 cup cooked sweet corn, green peas, taro, parsnip, pumpkin, turnip or cassava","1/2 medium potato or sweet potato"]}]},{"Reference":"fruit","Title":"Fruit","Type":"Lower Fat","Servings":"1","Categories":[{"Title":"","Kj":"~350","Cal":"~58","Details":["1 medium apple, banana, orange or pear","2 small apricots, mandarins, kiwi fruits or plums","1 cup berries","4 dried apricots or 1 ½ tbs sultanas"]}]},{"Reference":"grains","Title":"Grains","Type":"Lower Fat","Servings":"3","Categories":[{"Title":"","Kj":"~500","Cal":"~115","Details":["1 slice bread or 1/2 medium bread roll (40g)","1/2 medium flat bread (40g)","3 crisp breads (35g)","1/2 cup cooked porridge/ rice/ pasta/ noodles/ quinoa/ polenta/ barley/ semolina (~40g raw) ","2/3 cup breakfast cereal flakes (30g)","1/3 cup natural muesli/oats (30g)","2 breakfast wheat biscuits"]}]},{"Reference":"meatandmeatalternatives","Title":"Meat and meat alternatives","Type":"Lower Fat","Servings":"2.5","Categories":[{"Title":"","Kj":"~500–600","Cal":"~115–138","Details":["65g cooked meat, veal, pork, goat or kangaroo (100g raw)","1/2 cup lean mince, 2 small chops, 2 slices roast meat ","80g cooked poultry (100g raw)  ","100g cooked fish (115g raw)","a small can tuna, salmon, sardines, mackerel","4 large prawns","1 cup canned/cooked legumes (lentils, chickpeas, beans, 150g)","tofu (170g) ","2 large eggs","nuts or seeds (30g)"]}]},{"Reference":"dairyanddairyalternatives","Title":"Dairy and dairy alternatives","Type":"Lower Fat","Servings":"2","Categories":[{"Title":"","Kj":"~500–600","Cal":"~115–138","Details":["1 cup cow/ goat/ rice/ soy/ almond milk (250ml)","2 slices cheese (40g)","3/4 cup yoghurt (200g)","1/2 cup ricotta or cottage cheese (120g)"]}]},{"Reference":"healthyfat","Title":"Healthy fat","Type":"Lower Fat","Servings":"2","Categories":[{"Title":"","Kj":"~200","Cal":"~46","Details":["1 tsp oil (5g)","1 tsp vegetable spread (5g)","7 seconds oil spray","1 tbs avocado (20g)"]}]}]