Menus for Healthy Eating

Menus with nutrition analysis suitable for women over 35 years, that are high in calcium, low in saturated fat and salt, moderate in sugar and high in fibre.

Go to General Menu No 1	Go to General Menu No 2
General Menu No 1 6500kJ or 1600Cals	General Menu No 2 8000kJ or 2000cals
This menu plan is light and lower in kilojoules (calories) than Menu No 2. It is designed for women who are more sedentary or who need to lose weight.	This menu plan is higher in kilojoules (calories) than Menu No 1. It is designed for more active or larger frame women who want to maintain their weight.
Nutrition intake for the day (approx figures): 6500kJ (1600cals), 55g total fat, 10g saturated fat, 170g carbohydrate, 37g fibre, 980g sodium, 1320mg calcium	Nutrition intake for the day (approx figures): 8500kJ (2000cals), 78g total fat, 20g saturated fat, 225g carbohydrate, 32g fibre, 1690g sodium, 1030mg calcium

Go to Vegetarian Menu	Go to High Phytoestrogen Menu
Vegetarian Menu 8500kJ or 2000cals	High Phytoestrogen Menu 8475kJ or 2200cals
Designed for ovo-lacto-vegetarians (who eat eggs and dairy foods).	This menu gives you ways to incorporate more phytoestrogen-rich foods in your daily meals. These include soy beans and soy foods like tofu and soy drink, lentils, chick peas and other legumes, flaxseed and rye.
Nutrition intake for the day (approx figures): 8500kJ (2000cals), 60g total fat, 15g saturated fat, 300g carbohydrate, 43g fibre, 2115g sodium, 1120mg calcium	Nutrition intake for the day (approx figures): 8475kJ (2200cals), 68g total fat, 10g saturated fat, 230g carbohydrate, 33g fibre, 2500mg sodium, 1324mg calcium

Further Resources

Color Me Healthy
By Rita Erlich & Dr Alice Murkies

Zest By Catherine Saxelby & Jennene Plumber

Content updated March 30, 2006