Food guide unit
| FOODS | UNIT |
| Starchy foods | |
| Bread, brown / white | 1 slice |
| Porridge, soft | ½ cup |
| Maize meal, dry powder | 3 heaped tablespoons |
| Potato | 1 medium |
| Rice / pasta, cooked | ½ cup |
| Samp / whole grains, cooked | ½ cup |
| Breakfast cereal | Varies |
| Cut corn / mealie | ½ cup |
| Popcorn, popped, no salt or fat | 2 cups |
| Vegetables and fruit | |
| Fresh / frozen vegetables | ½ cup cooked |
| Raw leafy vegetables | 1 cup raw |
| All fresh fruit | 1 piece meduim sized fruit apple, banana |
| 2 pieces meduim sized fruit apricots, plums |
|
| ½ piece large sized fruit grapefruit |
|
| ½ cup chopped fruit | |
| ½ cup fruit juice | |
| 2 tablespoons raisins | |
| Dry beans, split peas, lentils, soya | |
| Dry beans, cooked | ½ cup |
| Lentils, split peas, cooked | ½ cup |
| Soya mince, dry | 30g |
| Fish, Chicken, lean meat, eggs | |
| Fish, white | 1 large piece |
| Fish, high fat flesh | 1 small piece |
| Chicken, no skin | 1 medium breast |
| Meat, lean | size palm, slice 10mm |
| Eggs, hens | 2 |
| Liver, chicken | 3 |
| Cheeses, yellow | cube of 30mm / 40g (match box size) |
| Milk, maas, yoghurt | |
| Milk, low fat or skim | 1 cup |
| Maas, low fat | 1 cup |
| Yoghurt, low fat or fat free | 1 tub, 100ml |
| Fat, oil | |
| Oil; sunflower, canola, olive oil or other plant oil | 1 teaspoon |
| Tub margarine | 1 teaspoon |
| Peanut butter | 1 heaped teaspoon |
| Sugar | |
| Sugar; brown or white | 1 teaspoon |
| Jam | 1 heaped teaspoon |