![""](/media/tsinc512/yellow-divider.png?width=960&format=jpg&upscale=false)
Carbohydrates
Aim for two to three servings a day
![Breakfast cereal](/media/myqy6cvd/pexels-lisa-fotios-1795567-cereal-medium.jpeg?width=500&height=500&v=1da42f5dcb94100)
Breakfast cereal
About 3 handfuls
![Hands full of Pasta](/media/m47l403d/2-handful-pasta.jpg?width=500&height=500&v=1da42f5bc700690)
Dried rice or pasta
About 2 handfuls
![baked potato salad](/media/selh4scw/baked-potato-salad.png?width=500&height=500&v=1da42f5d9f6c5a0)
Baked potato
About the size of your fist
![brown bread](/media/ygw0a28u/2-slices-bread.jpg?width=500&height=500&v=1da42f5bca917f0)
Bread
2 slices (or 1 as a snack)
![""](/media/19cbfalw/green-divider.png?width=960&format=jpg&upscale=false)
Fruit and vegetables
![Fresh Fruit in heart shaped bowls](/media/o42dp98g/fresh-fruits-2305192_640.jpg?width=500&height=500&v=1da42f6f9f741d0)
Fresh fruit
One piece or a handful
![Water splash over salad](/media/s1cfxoga/meal-2834549_640.jpg?width=500&height=500&v=1da42f6fd4eaa30)
Vegetables/salad
About three serving spoons
![tinned pears](/media/yg8ans1j/pear-1448907_640.jpg?width=500&height=500&v=1da42f6fc82ceb0)
Tinned/stewed fruit
Three dessert spoons
![cup of orange juice](/media/jnxr2ma8/fresh-orange-juice-1614822_640.jpg?width=500&height=500&v=1da42f6fa0c0250)
Fruit juice
100mls
![raisin loveheart](/media/fp4m8yzo/love-973904_640.jpg?width=500&height=500&v=1da42f6fa5455f0)
Raisins/sultanas or 3 dried apricots
One dessert spoon
![""](/media/hgwaf1dk/blue-divider.png?width=960&format=jpg&upscale=false)
Milk and dairy
Aim for two to three servings a day
![milk jug](/media/usxf6uqt/milk-2474993_640.jpg?width=500&height=500&v=1da42f6fbb3bee0)
Semi-skimmed milk
200mls (1/3 pint)
![Yoghurt](/media/h31pxfbh/pexels-manel-and-sean-13027954-yoghurt-medium.jpeg?width=500&height=500&v=1da42f6f50cdd60)
Low fat/low sugar yoghurt
One pot (125g) or four dessert spoons
![block of cheddar cheese](/media/48q4nuqn/keens-cheddar-3514_640.jpg?width=500&height=500&v=1da42f6f80d7330)
Cheddar/hard cheese
Matchbox size
![A bowl of cottage cheese](/media/ngfv0t3p/a-bowl-3366480_640.jpg?width=500&height=500&v=1da42f6f8baca30)
Cottage cheese
Four dessert spoons
![Soft cheese](/media/oaj7t8vb/pexels-karolina-grabowska-4198018-soft-cheese-medium.jpeg?width=500&height=500&v=1da42f6de478cb0)
Low fat soft cheese
Two dessert spoons
![""](/media/mcxahwnf/red-divider.png?width=960&format=jpg&upscale=false)
Meat, fish and alternatives
![turkey uncooked](/media/7wbf32zw/turkey-hen-569069_640.jpg?width=500&height=500&v=1da42f6fe3cb3b0)
Chicken breast
One small
![tinned tuna](/media/6zqyfkoq/tuna-439755_640.jpg?width=500&height=500&v=1da42f6fe2a6430)
Tuna in water or brine
Small tin (about 145g)
![Boiled eggs](/media/vcsje7in/pexels-krisztina-papp-2402507-eggs-medium.jpeg?width=500&height=500&v=1da42f5dc4ff7e0)
Eggs
Two
![sausages](/media/7uaei5aa/sausages-3524649_640.jpg?width=500&height=500&v=1da42f6fd5e88b0)
Grilled sausages/braised steak/pork chop
One lean and grilled
![Bowl of baked beans](/media/6chftrue/boston-baked-beans-671041_640.jpg?width=500&height=500&v=1da42f6f6fa2e70)
Baked beans/lentils/dhal
Four heaped dessert spoons
![Lean meat](/media/32q2tz1h/pexels-adonyi-ga-bor-5491306-lean-meat-medium.jpeg?width=500&height=500&v=1da42f6b3295770)
Lean cooked meat or corned beef
Two large slices
![fish and vegetables](/media/uw4xva9s/fish-8031138_640.jpg?width=500&height=500&v=1da42f6f9dc3fc0)
White fish fillet/Quorn
One medium fillet
![mince](/media/pm01ffn3/plate-275931_640.jpg?width=500&height=500&v=1da42f6fbc487c0)
Mince
Four heaped dessert spoons
![pink divider](/media/ibx5jg3i/pink-divider.png?width=960&format=jpg&upscale=false)
Fats, oils and spreads
We have been increasing our portion sizes over time. We snack on foods which are high in fat and sugar. This can cause weight gain or make it difficult to lose weight. Limit fat and sugar in your diet by choosing healthier snacks. Choose smaller portions of fatty and sugary foods. Use small amounts of oils and butter/spread. Limit food high in fat.
![Butter tub](/media/5jqg33tr/margarine.png?width=500&height=500&v=1da42f6fb6d8e20)
Reduced fat spread
Two teaspoons
![Block of sliced butter](/media/qbr2xq8j/food-3179853_640.jpg?width=500&height=500&v=1da42f6f799f0e0)
Butter or margarine
One teaspoon
![oil on spoon](/media/i3uq80xs/oil-4482643_640.jpg?width=500&height=500&v=1da42f6fc0d5090)
Cooking oil/ghee or use a spray
One teaspoon
![peanut butter on bread](/media/i6ujk3w3/board-1239114_640.jpg?width=500&height=500&v=1da42f6f7617bc0)
Peanut butter
One teaspoon
![Salad Cream bottle](/media/9fus748a/salad-cream.png?width=500&height=500&v=1da42f6fd3be580)
Mayonnaise/salad cream
One teaspoon
![Mayo jar](/media/j1gsoz4c/mayonnaise-jar.png?width=500&height=500&v=1da42f6fb7de1d0)
Reduced fat mayonnaise/salad cream
Two teaspoons
![Salad next to large bottle of caeser sauce](/media/sjjelm4w/caesar-salad.png?width=500&height=500&v=1da42f6f7c93e40)
French or caesar dressing
One dessert spoon
![raspberry in cream](/media/tlb1dt7s/raspberry-1293616_640.jpg?width=500&height=500&v=1da42f6fd2b91d0)
Single cream
Two dessert spoon
![Double Cream](/media/ag61mb0m/pexels-ylanite-koppens-11308361-double-cream-medium.jpeg?width=500&height=500&v=1da42f5e916feb0)
Double cream
One dessert spoon