Although there will be variations from day to day, your usual or average intake is important. Not all the foods you eat may be listed. To look for a rough match with a listed food and choose that one. Mixed foods and meals can also be included if you look for a match for the foods that went into them. Examples of one serving Number of servings I usually eat each day Carbohydrate, fibre, beta-carotene, vitamin C, folate, magnesium and iron.
Legumes contain phytoestrogens.
Some vegetables contain carotenoids. Examples of one serving Number of servings I usually eat each day Carbohydrate, fibre, vitamins, especially vitamin C, and folate. Fruit also contains flavonoids. The guide allows for extra foods in moderation, recognising that these can add to the enjoyment of a healthy diet. Extras tend to be high in fat, sugar, alcohol or salt but relatively low in useful minerals and vitamins.