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  • Portions

Portions

It is important to include variety from the different food groups.  Portion sizes also matter.  Portion sizes are important if you are trying to lose weight.  Having better portion control can stop you from putting on too much weight.

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

Milk and dairy

Aim for two to three servings a day

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

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