Guide to UK Portion Sizes
Portion control is essential to making sure that we are all getting the correct quantity and balance of nutrients. As we eat more foods outside the home and being aware of portion sizes has become essential to weight management and overall health. The ‘eat well plate’ is a handy visual tool to show you ideally how your plate should be made up of the main 5 food groups. Remember that portion sizes will be smaller for children and larger for people who are very active.
Fruit and vegetables:
‘5 a day’ is the recommended about of fruit and vegetable we should all be aiming for from a variety of fruit and vegetables of different colours. As you can see this food group should make up about 1/3 of our intake.
1 portion is:
Bread, rice, potatoes, pasta and other starchy foods:
Starchy foods should make up the basis of our main meals choosing wholegrain varieties where possible. Try to eat 5 portions of food from this group each day.
1 portion is:
Milk and dairy products:
To make sure that you are having adequate calcium from your diet aim for 3 portions of dairy, or dairy alternatives per day.
1 portion is:
Meat, fish eggs, beans and vegetarian sources of protein:
To ensure that you are getting adequate proteins from your diet make sure you have at least 2-3 portions of this food group at the main meals.
1 portion is:
Foods and drinks high in fat and sugar:
Try to limit these foods in your diet. They should only make up a very small proportion of the meal.
Other tips:
Fruit and vegetables:
‘5 a day’ is the recommended about of fruit and vegetable we should all be aiming for from a variety of fruit and vegetables of different colours. As you can see this food group should make up about 1/3 of our intake.
1 portion is:
- 1 medium piece of fruit (such as a banana, orange, apple)
- 2 small pieces of fruit (plum, kiwi fruit)
- 1 handful of grapes
- 1 small glass of fruit juice
- 3 tablespoons of vegetables
Bread, rice, potatoes, pasta and other starchy foods:
Starchy foods should make up the basis of our main meals choosing wholegrain varieties where possible. Try to eat 5 portions of food from this group each day.
1 portion is:
- 2 tablespoons of rice, pasta, potatoes, noodles or oats 1 medium bowl of breakfast cereal (3 tablespoons)
- 1 medium sliced pieces of wholegrain bread or 3 wholegrain crackers
Milk and dairy products:
To make sure that you are having adequate calcium from your diet aim for 3 portions of dairy, or dairy alternatives per day.
1 portion is:
- Match box size of cheese (25g)
- Small glass of milk (200mls)
- Small pot of yogurt, fromage frais (150mls)
- 2 tablespoons cottage cheese (100g)
Meat, fish eggs, beans and vegetarian sources of protein:
To ensure that you are getting adequate proteins from your diet make sure you have at least 2-3 portions of this food group at the main meals.
1 portion is:
- Palm size piece of fish, meat, poultry (50-100g)
- 1-2 eggs
- 3 heaped tablespoons of beans or pulses
- 2 tablespoons of nuts (30g, or small handful)
Foods and drinks high in fat and sugar:
Try to limit these foods in your diet. They should only make up a very small proportion of the meal.
Other tips:
- Try to serve out an ideal portion size on your plate, if you have cooked too much your can refrigerate or fridge for another meal.
- Don’t be tempted to fill up your plate and if eating out don’t feel obliged to finish everything you are served. Make sure that you don’t use big plates and give children their own smaller plates.
- If you feel very hungry add more vegetables or fruit to the meal to help fill you up.