Search
  • Charlotte Woods ANutr

Portion Size Guide


Fruit and Vegetables - 5 Portions


Everyone should have at least 5 portions of a variety of fruit and vegetables every day. An adult portion of fruit or vegetables is 80g. For fruit, this is roughly:

  • 2 plums, 2 satsumas, 2 kiwi, 3 apricots, 6 lychees, 7 strawberries or 14 cherries

  • 1 apple, banana, pear, orange or nectarine

  • 1/2 grapefruit, 1 slice papaya, 1 slice melon, 1 large slice pineapple or 2 slices mango

  • 2 tinned pears or peach halves, 6 tinned apricot halves or 8 segments of tinned grapefruit

  • Maximum 150ml 100% fruit juice, vegetable juice and smoothies.


A portion of dried fruit is around 30g. This is roughly:

  • 1 tablespoon raisins, currants or sultanas, 1 tablespoon mixed fruit, 2 figs, 3 prunes or 1 handful dried banana chips


For vegetables, 80g is roughly:

  • 2 broccoli spears, 4 tablespoons cooked kale, spinach, spring greens or green beans

  • 3 tablespoons cooked vegetables, such as carrots, peas or sweetcorn, 8 cauliflower florets

  • 1.5 celery sticks, 5cm piece cucumber, 1 medium tomato or 7 cherry tomatoes.


Starchy Foods – 3 Portions


One portion is roughly:

  • 6 tablespoons cereal

  • 2 slices bread

  • 1 bread roll or bagel, 1 pitta bread

  • 5 new potatoes

  • 6 tablespoons cooked pasta

  • 1 medium baked potato


Protein Foods – 2 Portions


One portion is roughly:

  • 3 tablespoons baked beans, haricot beans, kidney beans, cannellini beans, butter beans or chickpeas

  • 4 tablespoons lentils

  • 1 tablespoon peanut butter

  • A handful of nuts


Calcium Foods – 3 Portions


One portion is roughly:

  • 200ml glass plant based milk

  • 1 carton plant based yoghurt

  • 30g plant based cheese



McArdle, P. (2018) Portion Size. Available at: https://www.bupa.co.uk/health-information/nutrition-diet/portion-size (Accessed 3 April 2019).

Public Health England (2018) The Eatwell Guide. London: Public Health England.

24 views
 

Follow

  • Instagram
  • YouTube
  • Facebook

Contact

Address

Plymouth, United Kingdom

©2018 by Lottie Marie. Proudly created with Wix.com

This site was designed with the
.com
website builder. Create your website today.
Start Now