Portion size
We're always being told to eat more of this and less of that, and it can all get a bit confusing. By now, you probably have an idea of what you should be eating, but do you know how much? Too much of any food can tip the scales the wrong way. Here we outline portion basics.
- First things first - trust your appetite
- Starchy food
- Meat, fish, nuts and eggs
- Dairy
- Fruit and vegetables
- Foods containing fat and sugar
First things first - trust your appetite
If your weight is within the healthy range (a body mass index between 18.5 and 25) you should be able to let your appetite guide how much you eat. If you're hungry - eat. If you're not - don't. The portion guides here are based on an average adult aiming to maintain his or her weight. Recommendations vary for each individual: men need more than women, and bricklayers need more than office workers. So listen to what your tummy tells you, and opt for fruit and vegetables and wholegrain starchy foods to satisfy your hunger.
Starchy food
Portions per day: six to seven.
| a portion of... | is about the same size as... |
a portion of... | is about the same size as... |
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| bread | one slice | pasta or rice | a heaped handful | ||
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| cereal | a tennis ball | potatoes | a computer mouse | ||
Tips: aim to eat something from this group with every meal. Choose the wholegrain option whenever you can. A plate piled with pasta could count as six portions, not one. If this is what you go for, fine - but you'll need to bear it in mind when making food choices the rest of the day. So a day's worth might be: two cups of cereal for breakfast, a sandwich for lunch and a couple of handfuls of pasta with dinner.
Meat, fish, nuts and eggs
Portions per day: two; one a week being oily fish
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a portion of... | is about the same size as... |
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| lean meat | a deck of cards | fish | a cheque book | ||
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| eggs | one large egg | nuts and seeds | a small handful | ||
Tips: a day's worth might be: a few slices of ham in your sandwich at lunch and a piece of chicken with dinner. Limit your intake of red meat to one portion or less per day. For fish, try to eat at least two portions a week, one of which should be oily fish (mackerel, herring, sardines, fresh salmon, fresh tuna, pilchards, kippers). See the Food Standards Agency website for more information.
Dairy
Portions per day: two to three
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| milk | a vending machine cup (200ml) |
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| yoghurt | one small pot | |
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| cheese | a small matchbox | |
Tips: try milk on your cereal, a small yoghurt at lunch and a some cheese grated on your dinner.
Fruit and vegetables
Portions per day: five or more
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| one medium apple, orange or banana | a small glass of fruit juice (150ml) | a cereal bowl of salad leaves |
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| two handfuls of raspberries, seven fresh strawberries or one handful of grapes | two tablespoons of vegetables (frozen, canned, raw or cooked) | three heaped tablespoons of beans (up to one portion of your five can be beans) |
For a fuller list, see the government's 5-a-day website.
Tips: a day's worth might be: a banana and a glass of fruit juice with breakfast, salad and an apple with lunch, and carrots with your dinner.
Foods containing fat and sugar
Limit saturated fat (such as butter) and hydrogenated fats (from foods like cakes and biscuits). Instead, eat more mono- and polyunsaturated fats, found in vegetable oils, and opt for low-fat dairy products and lean meat. The body does not need pure sugar from drinks or food, and you should aim to get your calories from more nutritious foods.
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