Understand food portion sizes
A serving is the amount of a particular food you eat at a given time. This could be the portion size of the food on your plate or the amount of food in a package. Being aware of the different portion sizes in grams and other measurements can help you determine how much food you eat. Many food labels show the nutritional value per product serving or portion size.
Because everyone is different, the recommended portion sizes for the major food groups will vary. You may need different portion sizes depending on:
- how old are you
- your height and/or weight
- Your gender
- your health
- how active you are
If you tryLose weightBe especially careful with portion control. You may need to eat smaller or fewer portions than suggested here. Ask your doctor or a dietitian if you are unsure how much you should eat and drink.
Recommended serving size for starchy foods
Starchy foodsis your main source of energy. It is recommended that you eat healthy, whole grain starchy foods at every meal; these should make up just over a third of your diet.
Whenever possible, choose whole grain, less processed versions, with less added fat, salt or sugar. This ensures that you get enoughfiberand feeling full for longer.
Below are some suggested amounts to consume with each meal. These are based on an average adult wanting to maintain the same weight.
Table: Recommended serving size for starchy foods
| Type of food | Portion size | What does this look like? |
| Puffed or flaked breakfast cereal | 30 g | 3 tablespoons |
| Oatmeal or shredded cereal | 40 g | 3 tablespoons |
| Muesli of muesli | 45 g | 2 to 3 tablespoons |
| Brood (of toast) | 34 g tot 36 g (1.2 tot 1.3 oz) | 1 medium slice |
| Baked potato (with skin) | 180 g | 1 medium potato |
| Potatoes (boiled with skin) | 175 g | 5 to 6 new potatoes (thumb size) or 3 potatoes (egg size). |
| Pasta (cooked) | 75 g raw or 150 g cooked | 2 to 3 tablespoons |
| rice (cooked) | 50 g raw or 150 g cooked | 2 to 3 tablespoons |
Table: Recommended serving size for non-dairy proteins
| Type of food | Portion size | What does this look like? |
| Cooked meat | 90 g | A set of cards |
| Boiled fish | 140 g | Palm |
| No | 120 g | 2 medium eggs |
| Baked beans | 150 g | 4 tablespoons |
| Lentils or chickpeas | 150 g | 4 tablespoons |
| Tofu, soy or other meat alternative | 100 g | 4 tablespoons |
| Unsalted nuts or nut butter | 30 g | 1 tablespoon |
Table: Recommended serving size for dairy products and dairy-free alternatives
| Type of food | Portion size | What does this look like? |
| Milk | 200 ml | 1 glas |
| Yogurt or enriched soy yogurt | 125 ml | 3 tablespoons |
| Hard cheese | 30 g | 1 small matchbox |
Table: Recommended portion size for fruits and vegetables
| Type of food | Portion size | What does this look like? |
| Apple / orange / pear / banana | 80 g | 1 medium apple |
| Kiwi/apricots/satsumas/plums | 80 g | 2 fruits |
| Dried fruit (such as raisins) | 30 g | 1 tablespoon |
| BES | 80 g | 15 to 20 berries |
| Grapes | 80 g | 10 to 12 grapes |
| Peas/corn/carrots | 80 g | 3 deep tablespoons |
| Salat | 80 g | Grain comes |
| Cherry tomatoes | 80 g | 7 cherry tomatoes |
