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Using everyday items and household utensils to get your portion sizes right can be really useful. It’s an easy way to visualise what a portion should look like.
We’ve produced portion-size guides for popular foods from the five food groups that help to make up a healthy, balanced diet.
Remember, everybody’s needs are different so the number of portion sizes you need is individual – and your weight, gender, body composition and activity levels all make a difference. Your dietitian will be able to advise you on the amount of portions that are right for you.
Includes rice, pasta, bread and chapattis for energy. Choose wholegrain where possible. One portion is:
Includes milk, cheese and yoghurt for calcium, which is essential for strong bones and teeth. One portion is:
These foods are high in protein, essential to build and replace muscle. One portion is:
Provides you with important vitamins, minerals and fibre that help protect you against stroke, high blood pressure, heart disease and certain cancers. Part of your five-a-day plan. One portion is:
An important source of fibre, minerals and vitamins, and an important part of any five-a-day plan. One portion is:
You can enjoy foods from this group as an occasional treat, but they will add extra calories so it’s best to keep them to a minimum, especially if you are trying to lose weight. One portion is:
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