Your Super

Organic Superfoods

As a nutritionist I get asked a lot about supplements and health foods, so I have taken care to choose a company that I fully believe in. Your Super provide health food powders that have no unwanted additives, are organic, non-GMO and 100% plant-based. I have tried and tested them personally and believe that they can be a valuable addition to anyones diet. They are easy to use and can be added to smoothies, yoghurts, salads and more! If you are considering supplements, talk to me about which ones may be beneficial for you as an individual or head over to their website:

I have teamed up with them to give you a 15% discount using my code SUPER-CHARLOTTEW Using this code gives me a little commission which helps me to provide free evidence-based articles and recipes on my blog. Happy Shopping!

  • 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: (Accessed 3 April 2019).

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





Plymouth, United Kingdom

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