As well as eating a variety of healthy foods, eating well means being aware of the size of our food portions. Eating the right amount of each food can help us to control our weight.
To help you get a better idea of how much food is a portion, and how many portions you should eat every day, here’s a breakdown for each food group.
Cereal and breads, potatoes, pasta and rice
What is a portion?
- 1 cup of cooked rice, pasta, noodles or cous cous
- 2 medium or 4 small potatoes
- 1 cup yam or plantain
- 2 thin slices wholemeal bread
- 1 ½ slices wholemeal soda bread
- 1 pitta pocket
- ⅓ cup dry porridge oats
- ½ cup unsweetened muesli
- 1 cup flaked breakfast cereal
Use a 200ml disposable plastic cup to guide portion serving size
How many portions should I eat?
- Most people need 3 to 5 portions a day
- Teenage boys and men aged 19-50 may need up to seven
- Very active people, such as athletes, will need even more
Vegetables, salad and fruit
What is a portion?
- 1 medium sized fruit - apple, orange, pear or banana
- 2 small fruits - plums, kiwis or mandarin oranges
- Small fruits - 6 strawberries, 10 grapes or 16 raspberries
- 150ml unsweetened fruit juice
- ½ cup cooked vegetables – fresh or frozen
- 1 bowl of salad – lettuce, tomato, cucumber
- 1 bowl of homemade vegetable soup
Use a 200ml disposable plastic cup to guide portion serving size
How many portions should I eat?
- Aim to eat 5 or more portions a day
Dairy
What is a portion?
- One glass (200ml) milk/fortified plant-based alternative
- One pot (125g) yoghurt
- One bottle (200ml) yoghurt drink
- Two thumbs (25g) hard or soft cheese
How many portions should I eat?
- Choose 3 servings a day
Meat, poultry, fish, eggs, beans and nuts
How much is a portion?
- 50–75g of red meat (half the size of the palm of your hand)
- 50–75g of cooked poultry (half the size of the palm of your hand)
- 100g fish
- 2 eggs
- ¾ cup cooked beans, peas or lentils
- 40g nuts or seeds
- 100g cooked soya or tofu
Use a 200ml disposable plastic cup to guide portion serving size
How many portions should I eat?
- Have 2 servings a day. Eat a variety of different kinds
- Eat poultry 2 to 3 times per week
- Eat red meat 2 to 3 times a week
- Eat 1 to 2 times per week, including oily fish up to twice a week
- Include plant sources of protein
Fats and Oils
How much is a portion?
- 1 portion pack of reduced-fat or light spread for 2 slices of bread
- 1 teaspoon of rapeseed, olive, canola, sunflower or corn oil per person when cooking
How many portions should I eat?
- Use as little as possible