| Food groups and what's in a portion |
How many portions do you eat in a day? |
How many portions should you eat in a day? |
Bread, cereals, rice, pasta and potatoes
One portion is equal to:
- 2-4 tbsp cereal
- 1 slice of bread
- half a small chapati
- 2-3 crispbreads or crackers
- 2-3 tbsp rice, pasta, cous-cous, noodles or mashed potato
- 2 new potatoes or half a baked potato
|
I eat... |
7-14
Include starchy foods at all meals. |
Fruit and vegetables
One portion is equal to:
- a banana or apple
- a slice of melon
- 2 plums
- a small glass of fruit juice or smoothie
- a handful of grapes
- a cereal bowl of salad
- 3 heaped tbsp of vegetables
|
I eat... |
5 or more
Choose a wide variety of foods from this group, including fresh, frozen, dried and tinned. |
Meat, fish and alternatives
One portion is equal to:
- 2-3 oz (60-85g) meat, poultry or vegetarian alternative
- 4-5 oz (120-140g) fish
- 2 eggs
- 2 tbsp nuts
- 3 tbsp beans, lentils or dhal
|
I eat... |
2-3
Choose the lower fat alternatives whenever possible and eat more beans and pulses. |
Milk and dairy foods
One portion is equal to:
- 1/3 pint milk
- small pot yogurt
- 2 tbsp cottage cheese
- 1 1/2 oz cheese (40-45g, matchbox size)
|
I eat... |
3
Choose lower fat versions of milk and dairy foods. |
Fatty and sugary foods
One portion is equal to:
- 2 tsp spread, butter, oil, salad dressing
- half a sausage
- rasher of bacon
- 1 mini chocolate bar
- 2 tsp sugar, jam or honey
- 1 scoop ice cream or 1 tbsp cream
- half pack of crisps
|
I eat... |
0-4
Cut down on sugary and fatty foods. |