Adults

Fruit and Vegetables – 5 a day

What is a portion?

  • 1 piece of fruit
  • 2 small plums/satsumas/clementines/kwis
  • Handful of grapes/berries
  • Small glass of fruit juice
  • 1 ½ tablespoons of dried fruit
  • Bowl of salad
  • At least 3 tablespoons of vegetables

Bread, rice, potatoes, pasta and other starchy foods – 6+ a day

What is a portion?

  • 1 medium slice of bread
  • 2 oatcakes
  • 3 rice cakes
  • 2 tablespoons of cooked rice
  • 2 egg-sized potatoes
  • ½ pitta/chapatti
  • 3 tablespoons of cereal

Milk and Dairy products – 3 a day

What is a portion?

  • 1/3 pint of skimmed or low fat milk
  • “matchbox” size of cheese (25g)
  • Small pot of yoghurt (125ml)

Meat, fish, beans and other non-dairy sources of protein –  2 a day

What is a portion?

  • 2-3oz (60-90g) of cooked meat/chicken/vegetarian alternative
  • 4-5 oz (120 -140g) of cooked fish
  • 2 eggs
  • 3 tablespoons cooked beans, pulses or lentils
  • 1 oz (28g) of nuts and seeds

 

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