CSIRO  12345+ Food and Nutrition Plan

Oil/Margarine - How many teaspoons per day?  _______ 

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Instructions: Every time you achieve the serving size for each food category, place a tick in the box within the food pyramid. If all the boxes are ticked within the food category then use the boxes extending outside of the pyramid.

Average energy needs for  School-age Children and Adults

1310-1550 kcal  recommended for older adults and inactive person, small and inactive person, dieting person
1550 - 1910 kcal recommended for average woman, smaller/inactive man, primary school child
2030 - 2390 kcal recommended for average man, taller/active woman

Variable energy needs:

Pregnant woman:   2 serves meat, 3 serves dairy, 3 serves fruit, 4 serves vegetables,  5+ serves cereals 
Lactating woman:  2-3 serves meat, 3 serves dairy, 4 serves fruit, 5 serves vegetables,  5+ serves cereals
Teenager:  2 serves meat, 3 serves dairy, 3 serves fruit, 4 serves vegetables, 9-12  cereals

How to calculate your energy needs.

 
For Women
(presumed height = 162cm)
For Men
(presumed height = 172cm)
Adjustments Kilojoules Calories Kilojoules Calories
Step1- Age
15-22 years 7900 1900 10900 2600
23-50 years 7500 1800 9600 2300
51-65 years 7100 1700 8400 2000
Step2 - Height
For every 4cm above presumed height: add 420kj (100cals)
For every 4cm below presumed height: subtract 420kj (100cals)
Step 3 - Exercise/activity level (figures above are for average activity
For very inactive people: subtract 840kj (200cals)
For very active people: add 2100kj (500cals)
For exceptionally active people: add 4200kj (1000kj)
Source: Wahlqvist, ML. (1997) Food & Nutrition, Australasia, Asia & the Pacific. Allen & Unwin, NSW.

Recommended food serves per day for a specific energy intake:
 School-age Children and Adults

Kilojoules 5500 6000 6500 7000 7500 8000 8500 9000 9500 10,000
Kilocalories 1310 1430 1550 1690 1790 1910 2030 2150 2270 23,901
Meats (lean) 1 1 1 1 1 1 1 1 1 1
Dairy (low fat) 2 2 2 2 2 2 2 2 2 2
Fruits 3 3 3 3 3 3 3 3 3 3
Vegetables 4 4 4 4 4 4 4 4 4 4
Cereals 2  (Oil/Margarine) 3 5

30g

6

36g

6

36g

6

36g

7

42g

8

48g

9

57g

10

60g

11

66g

12

72g

Extras 0 0 1 <=2 <=2 <=2 <=2 <=2 <=2 <=2
  1. Above this energy intake additional serves can be taken from cereal, vegetable and fruit categories.

  2. Some of the 5+ cereal serves can be substituted with more fruit and vegetables

  3. Allowance made for one teaspoon (6g) unsaturated fat spread per cereal serve and is equivalent to the total amount of  fat recommended for a particular energy intake; if individuals do not wish to use this fat allowance with cereals, then a similar amount of fats or oils could be used in cooking or as dressings  and 'hidden fats'  in animal foods/processed foods minimised; 1 tbs. oil/margarine =20g.

    For more information on the 12345+ food pyramid, click here.

 

Last Updated: April 4, 2001