What Is The Correct Portion Size For Adults
30 Jun 2021
This Food Fact Sheet will share the suggested portion sizes of typical foods.
What is a portion of food?
A portion is the corporeality of a food that you swallow at one time, for example how much food you put on your plate at a repast or how much is in a packet.
Why are portion sizes important?
The key to eating a balanced diet is to eat a wide variety of foods in appropriate amounts. Making healthier choices and choosing to eat some foods more than oftentimes, and in larger amounts, than others.
It is important to be enlightened of portion sizes, as eating too much or non plenty of whatsoever type of food can increase your risk of health problems. This is considering your trunk may be getting too much or too piddling of what information technology needs to stay healthy.
As every person is unlike, the recommended number of portions for each food will vary co-ordinate to historic period, sex, size, health and other factors, only this sheet provides a adept identify to become you lot started.
Carbohydrates – what is a portion?
| Type of food | Portion Size | What does this look like? |
| Bread | 34g-36g | One medium slice |
| Pasta (boiled) | 75g uncooked / 150g cooked | Ii to iii tablespoons |
| Rice (boiled) | 50g uncooked / 150g cooked | 2 to three tablespoons |
| Potatoes (boiled with skin) | 120g | Two egg sized / three thumbs |
| Baked tater (with peel)* | 180g | I medium |
| Puffed or flaked breakfast cereals | 30g | Three tablespoons / two biscuits |
| Porridge oats / shredded cereals | 40g | Three tablespoons |
| Muesli / granola | 45g | Two to three tablespoons |
*Potatoes do not contribute to one of your 5-a-day, all the same sugariness potatoes, parsnips, swedes and turnips do.
Top tip: Cull wholegrains or college fibre versions with less added fat, salt and saccharide. For more information, see the BDA Food Factsheet on Wholegrains. Be mindful that the carbohydrate portions provided contain different amounts of saccharide and calories.
Dairy and alternatives – what is a portion?
| Blazon of food | Portion Size | What does this await like |
| Milk | 200ml (1/3 pint) | One glass |
| Calcium fortified constitute-based culling | 200ml (1/three pint) | 1 glass |
| Yoghurt | 125g-150g | One standard pot / iii tablespoons |
| Cheese (hard) | 30g | A minor matchbox sized slice |
Top tip: Endeavour to choose lower fat and lower sugar options where possible.
Poly peptide – what is a portion?
| Type of food | Portion Size | What does this look like? |
| Animal protein | ||
| Cooked meat (beef, pork, lamb, mince, chicken, turkey) | 90g | A deck of cards |
| Cooked white fish (cod or plaice) or canned fish | 140g | Palm of paw |
| Cooked oily fish (salmon, mackerel, sardines) | 140g | Palm of manus |
| Eggs | 120g | Ii medium |
| Plant Protein | ||
| Broiled beans | 150g | Four tablespoons |
| Beans (kidney beans, butterbeans, blackness eyed beans) | 150g | Four tablespoons |
| Pulses (lentils, chickpeas) | 150g | Four tablespoons |
| Soya/tofu, found-based meat alternative | 100g | Four tablespoons |
| Unsalted nuts or nut butter | 30g | One handful or tablespoon |
Top tip: Eat more beans and pulses such as lentils and peas, and two portions (140g) of sustainably sourced fish per calendar week, one of which is oily such as mackerel, salmon, trout, sardines, herring. Eat less ruby-red and processed meat. Choose lean meat.
Fruit and vegetables – what is a portion?
| Type of nutrient | Portion Size | What does this look like |
| An apple / pear / orange / banana | 80g | I medium (size of clenched fist) |
| Grapes | 80g | 10-12 or handful |
| Berries | 80g | 15-twenty or cupped hands |
| Plums/apricots/kiwis/satsumas | 80g | Two fruits |
| Dried fruit eastward.g. raisins | 30g | A minor scattering/one tablespoon |
| Peas / carrots / sweetcorn / mixed vegetables | 80g | Three heaped tablespoons |
| Pepper | 80g | One-half |
| Cherry tomatoes | 80g | 7 |
| Cucumber | 80g | 2.5cm piece |
| Salad | 80g | Cereal bowlful |
Top tip: Eat at least five portions (400g) of a diverseness of fruit and vegetables every day. Choose from fresh, frozen, canned (in juice) or dried. Swallow a rainbow!
Oils and spreads – what is a portion?
| Type of food | Portion Size | What does this look like |
| Butter or spread | 5g | One teaspoon |
| Oil | 5ml / 3g | One teaspoon |
| Oil | 15ml / 11g | One tablespoon |
Top tip: Use small amounts of oils and spreads and measure out. Choose unsaturated vegetable oils such as olive oil, rapeseed oil, sunflower oil.
Drinks – what is a portion?
Drinkable plenty of fluids – generally six to eight cups or glasses daily only this volition depend on historic period, gender, the conditions, how much physical action you do and wellness. Water, lower fat milks, lower saccharide or sugar-free drinks including tea and java all count. Younger children need relatively smaller servings (150ml-200ml) whereas older children and adults demand larger servings (250ml-300ml).
Fruit juice and smoothies should be limited to one small glass (150ml) per 24-hour interval at a mealtime to protect your teeth.
Mixing nutrient types and portions
People will often have more than one portion of one food type at each meal.
Based on the portion sizes in a higher place:
- A sandwich with 2 slices of bread with two teaspoons of spread (1 on each slice) would be two portions of carbohydrates and ii portions of fats
- A meal including meat or fish plus beans or pulses would be two portions of protein
- A meal containing broccoli and carrots would be two portions of vegetables
What Is The Correct Portion Size For Adults,
Source: https://www.bda.uk.com/resource/food-facts-portion-sizes.html
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