portion sizes

Once you have planned which food groups you will gain your calories from, you can then get an idea of how big a serving size is from the examples given below. Fruit and vegetables  Most fruit and vegetables contain on average 45 calories per serving. Examples of serving sizes are below:
  • Whole banana or apple
  • Slice of melon
  • 2 plums
  • Handful of grapes
  • Cereal bowl of salad
  • 3 heaped tablespoons of vegetables
  • 1 small glass of fruit juice (150ml) can be substituted for one serving of fruit per day
Breads and cereals  Most breads and cereals contain on average 90 calories per serving. Example serving sizes are below:
  • 2-4 tbsp cereal
  • 1 slice of bread
  • ½ small chapati
  • 2 tbsp rice, pasta, noodles, mashed potato
  • 2-3 crispbreads or crackers
  • 2 egg-sized new potatoes or ½ baked potato
Dairy foods  Most low fat dairy foods contain on average 75 calories per serving. Examples of serving sizes are below:
  • ⅓ pint (190mls) skimmed or semi-skimmed milk
  • Small pot of low fat or diet yogurt (125ml)
  • 2 tbsp of cottage cheese
  • 1-1½ oz (40-45mg) low fat cheese (matchbox size)
  Meat products and meat alternatives  Most lean meat, fish and alternatives contain on average 140 calories per serving. Examples of serving sizes are below:
  • 2-3oz (60-85g) meat, poultry or vegetarian alternative
  • 4-5oz (120-140g) fish or oily fish
  • 2 eggs
  • 3 tbsp beans, lentils or dahl
  • 2 tbsp nuts
Fats & sugars   Most fats and sugars contain on average 85 calories per serving. Examples of serving sizes are below:
  • 2 tsp spread, butter, oil, salad dressing or mayonnaise
  • sausage or 1 rasher of bacon
  • 1 scoop of ice cream or 1 tbsp cream
  • 1 mini chocolate bar or small pack of crisps
  • 2 tsp sugar, jam or honey
Alcohol
  • Dry medium white wine (125mls) 100 calories
  • ½ pint draught beer 100 calories
  • 1 pub measure of spirits (25mls) 50 calories
  It is important to remember the calorie content of the foods shown are only averages (some foods will be more or less than the average) and for more specific information on the calorie content of foods use calorie counting guides on the web or you can purchase them.