SIZE MATTERS

Knowing the rules of what you should be eating is the most important factor in any healthy eating plan.

But knowing the rules and putting them into practice can be two very different things - especially if your idea of a portion size is different to the guideline amounts.

Typical portion sizes will vary from meal to meal, but if you follow these simple guidelines you are on the right track.

FRUIT & VEGETABLES

Aim to eat at least 400g a day. Remember that any form counts and to get your ‘5 a day’ you must eat five different kinds.

• One serving is (size of a tennis ball)
• 1 apple, orange, pear or peach
• 1 slice of melon or pineapple
• 1 150ml glass of fruit juice
• 3 tablespoons of vegetables e.g. peas, sweet corn
• 3 tablespoons of canned fruit
• 1 handful of dried fruit

BREAD, OTHER CEREALS AND POTATOES

The amount you eat depends upon your size and activity levels. One serving is about the size of a regular computer mouse:

• 3 heaped tablespoons cooked pasta
• 2 heaped tablespoons boiled rice
• 1 medium slice of bread or equivalent
• Half a bagel
• 2 egg-sized potatoes

MEAT, FISH & ALTERNATIVES

Three servings a day is about right for most adults One serving is about the size of a deck of cards:

• 100g meat
• 125g chicken
• 150g fish
• 2 eggs
• 5 tablespoons cooked beans or lentils
• 2 tablespoons nuts or seeds

MILK & DAIRY FOODS

Three servings a day is likely to provide you with the amount of calcium you need. One serving is:

• One third of a pint of milk
• One 150g pot yoghurt
• 40g cheddar cheese (size of a matchbox)

If you are still not sure how your portion sizes measure up a great exercise is to get the scales out for a day or two.

We are not suggesting that you weigh every single thing you eat but just using them for a few days will give you a better idea of what a portion should look like.