Carbohydrates
Aim for two to three servings a day
Breakfast cereal
About 3 handfuls
Dried rice or pasta
About 2 handfuls
Baked potato
About the size of your fist
Bread
2 slices (or 1 as a snack)
Fruit and vegetables
Fresh fruit
One piece or a handful
Vegetables/salad
About three serving spoons
Tinned/stewed fruit
Three dessert spoons
Fruit juice
100mls
Raisins/sultanas or 3 dried apricots
One dessert spoon
Semi-skimmed milk
200mls (1/3 pint)
Low fat/low sugar yoghurt
One pot (125g) or four dessert spoons
Cheddar/hard cheese
Matchbox size
Cottage cheese
Four dessert spoons
Low fat soft cheese
Two dessert spoons
Meat, fish and alternatives
Chicken breast
One small
Tuna in water or brine
Small tin (about 145g)
Eggs
Two
Grilled sausages/braised steak/pork chop
One lean and grilled
Baked beans/lentils/dhal
Four heaped dessert spoons
Lean cooked meat or corned beef
Two large slices
White fish fillet/Quorn
One medium fillet
Mince
Four heaped dessert spoons
Fats, oils and spreads
We have been increasing our portion sizes over time. We snack on foods which are high in fat and sugar. This can cause weight gain or make it difficult to lose weight. Limit fat and sugar in your diet by choosing healthier snacks. Choose smaller portions of fatty and sugary foods. Use small amounts of oils and butter/spread.
Oils and spreads
Fats
Limit food high in fat.
Reduced fat spread
Two teaspoons
Butter or margarine
One teaspoon
Cooking oil/ghee or use a spray
One teaspoon
Smooth peanut butter
One teaspoon
Dressings
Mayonnaise/salad cream
One teaspoon
Reduced fat mayonnaise/salad cream
Two teaspoons
French or caesar dressing
One dessert spoon
Cream
Single cream
Two dessert spoon
Double cream
One dessert spoon
