|
Food
|
Portion
size
|
Recommended
portions per day
|
| Bread |
1
slice |
6-7
portions of
starchy foods per day
|
| Pasta
or rice |
Heaped
handful |
| Cereal |
Tennis
ball |
| Potatoes |
Computer
mouse |
| Lean
meat |
Deck
of cards |
2
portions of meat, fish,
nuts and eggs per day.
1
a week should be oily fish.
|
| Fish |
Cheque
book |
| Eggs |
1
large egg |
| Nuts
and seeds |
Small
handful |
| Milk |
Vending
machine
cup (20ml) |
2-3
portions of dairy
per day
|
| Yoghurt |
Small
pot |
| Cheese |
Match
box |
| Fruit |
Medium
apple,
orange or banana |
At
least 5 portions
per day
|
| Fruit
juice |
Small
glass (150ml) |
| Salad |
Cereal
bowl
of salad leaves |
| Raspberries |
2
handfuls |
| Strawberries |
7
fresh ones |
| Grapes |
1
Handful |
| Vegetables |
2
tbsp
(frozen, tinned, raw or cooked) |
| Beans |
2
heaped tbsp
(up to 1 portion/day) |
|
| . |
A
little
|
A
lot
|
Max.
recommended
adult daily intake
|
Fat
Saturated fat |
-
5g or less per portion
|
-
- |
75g
(women), 100g (men)
- |
| Fibre |
-
|
- |
18g |
| Protein |
-
|
- |
45g
(women), 55g (men) |
| Salt |
1.5g
or less per portion
|
- |
6-9g |
| Soya |
-
|
- |
25g
(for cancer benefits) |
| Sugar |
5g
or less per portion
|
- |
- |
|