Portion size

Fruit and Vegetables

3-5 portions of vegetables each day
2-4 portions of fruit each day

A portion is:

  • 1 medium sized fruit or vegetable eg apple, pear, peach, carrot, tomato
  • small bowl of salad
  • medium handful of grapes, berries, cherries
  • 1 glass fruit juice
  • ½ cup of cooked or raw vegetables


2 litres of water a day (including non caffeinated drinks/teas)

Complex Carbohydrates

6 servings of complex carbohydrates each day

1 serving is:

  • 1 slice of bread
  • half cup of cooked rice or pasta
  • 1 small roll
  • 30g serving of cereal
  • 3 new potatoes

Meat, Poultry, Fish, Beans, Eggs or Nuts

2-3 servings per day
2 servings of fish per week

1 serving is: 

  • 1 egg
  • 2-3 oz of lean, cooked meat or fish (about the size of a pack of cards)
  • ½ cup of cooked legumes
  • handfull nuts

Milk, Yoghurt and Cheese

2-3 servings per day

1 serving is:

  • 1 cup milk or yoghurt
  • 11/2 oz cheese (about the size of half a pack of cards)

Sweets, fats and oils

Try to consume as little as possible of this group





Slice of Cake