Portion Sizes

Make sure you’re eating the right portion sizes of food.

Yes, you’re eating healthier but even too much of a good thing can cause problems!

Servings are approximate depending on your age, sex etc.

Grains (4-5 serves)

  • 2 slices of wholemeal bread
  • 1 medium roll
  • 1/2 cup brown rice, wholemeal pasta, quinoa & oats

Vegetables & Fruit (5 vegetables, 2 fruit)

  • 1/2 medium sweet potato
  • 1 cup salad vegetables (spinach, lettuce etc)
  • 1/2 cup all other vegetables
  • 1 piece medium sized apple, pear, banana & orange
  • 2 pieces of smaller fruit – apricots, plums etc
  • 8 strawberries
  • 20 grapes

Meats & Fish (1-2 serves)

  • 65 – 100 grams meat/chicken (size of the palm of your hand)
  • 80 – 120 grams fish (size of a check book – do people still use those?)

Dairy & other (2 serves)

  • 1 cup milk
  • 1 cup greek yogurt
  • 25 grams cheese (size of a matchbox)
  • 2 eggs
  • 1/2 cup cooked beans

Nuts & Seeds (1 serve)

  • 1/3 cup nuts & seeds (small scooped handful)
  • 1 tbsp peanut butter or almond butter
  • 1 tbsp flaxseed
  • 1 tbsp chia seeds

Other (1 serve)

  • 1 tbsp oil
  • 1-2 squares of dark chocolate (70% or higher)

 

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