A healthy balance

Getting the balance right

 

For people with Type 2 diabetes

A good way to see whether you are achieving the right balance, is to think about how many portions of each of these foods you normally eat and see how it compares to the table below. Remember, everyone’s nutritional needs are different and you may need more or less portions than those suggested.

Remember...

If you are trying to lose weight, the sizes of your portions may need to change. Check with your dietitian for more specific advice.

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

 

7-14

Include starchy foods at all meals. Choose more slowly absorbed varieties wherever possible.

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

 

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 dahl

 

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)

 

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
  • 1 mini chocolate bar
  • 2 tsp sugar, jam or honey
  • 1 scoop ice cream or 1 tbsp cream
  • half a bag of crisps

 

0-4

Cut down on sugary and fatty foods.

 

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