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​Portion sizes (UK)

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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:
  • 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.

For more diet, health, food and fitness information visit www.weightplan.com

Tags: 5 a day, dairy, dieting, Fruit and vegetables, hunger tips, portion size, Protein, slimming, smaller plate, starchy foods
Copyright © 2019
  • Home
  • Fitness
    • The shape of your life in 90 Days
    • How to Build Lean Muscle
    • The Mesomorph
    • The Ectomorph
    • The Endomorph
    • Benefits of cardio workouts
    • Common Exercise Myths
    • How workout plans help you achieve your goals
    • Achieve your best body at 40+
    • Ways to burn more calories
    • How important is stretching?
    • Resistance Training
    • Swimming for Weight Loss and Fitness
    • Training for Race Running
    • Running for Weight Loss & Fitness
    • High Intensity Interval Training (HIIT)
    • Cycling for Weight Loss & Fitness
    • How far will you go to achieve your goals?
    • Double your weight loss with a food diary
    • Walk yourself to fitness
    • Personal Trainers and Fitness Instructors
    • Can Music Increase Your Motivation?
  • Health
    • Eating a Balanced Diet
    • Healthy Heart Tips
    • Healthy Food & Drink Substitutes – Part 1
    • Healthy Food and Drinks Substitutes – Part 2
    • Keeping a Positive Mental Attitude
    • Eat this, and not that
    • Energy Boosting Foods
    • Alcohol consumption and fitness facts
    • Are you eating enough fibre?
    • How your mood affects healthy eating habits
    • Vitamins & supplements
    • USA Fish oil facts
    • Staying healthy during the Festive Season
    • Should we exercise through coughs and colds?
    • What are antioxidants?
    • Managing Cholesterol
    • Tips to help you stop smoking
    • How to boost your metabolism
    • Chase your winter blues away
  • Nutrition
    • Eating for muscle gain
    • What foods provide muscle fuel?
    • Muscle Building Supplements
    • Can you transform your body without good nutrition?
    • Recovery Nutrition
    • Can sports drinks improve your performance?
    • What are super foods?
    • The worst drinks when dieting
    • Best and Worst Foods
    • Healthy Snack Foods
    • Healthy eating in your lunch hour
    • Get a Boost with Breakfast
    • Locally Produced Foods
    • Dining Out Healthily
    • The Importance of Water
    • Eating Organic
    • UK food labels
    • UK Seasonal Foods
    • UK Portion sizes
    • UK Men vs. Women Nutritional Needs
    • USA food labels
    • USA Portion sizes
    • USA Men vs. Women Nutritional Needs
  • Dieting
    • Weight Loss Diets
    • Vegetarian Diets
    • Low Calorie Diets
    • Low Carb Diets
    • Low Fat Diets
    • Low Gi Diets
    • Low Sugar Diets
    • Low Sodium Diets
    • Gluten Free Diets
  • Weightplan.com