Fats and Oils
Include in small amounts.
One portion is
One teaspoon
Low-fat Mayonnaise/ Salad Cream
Two teaspoons
One teaspoon
One teaspoon One teaspoon
Crème Fraiche
Two teaspoons
Low-fat Crème Fraiche
Six teaspoons/two tablespoons
Dairy Foods and Alternatives
Two to three portions per day.
One portion is
One tablespoon
Reduced-fat or low-fat cream cheese
Three tablespoons
Two tablespoons
Three tablespoons
One small pot 150g
Lassi Yoghurt Drink 200ml
Cottage cheese
Alternative Milks
Natural Yoghurt
Low-fat Natural Yoghurt
(Brie, Camembert, Edam) One index finger (length), fingertip (height)
30g
One small glass (200ml) Soya, nut, rice milks
One small glass (200ml) Semi-skimmed or skimmed
Beans, Pulses, Fish, Eggs, Meat and Other
Proteins
Two to three portions per day.
One portion is
Full-fat Pork Sausage
One and a quarter Two
and a half
Two
Cut Ham Five slices
Keema Mince with Peas Same as regular mince, based on % of fat
Eight level tablespoons
Quorn Mince 10 level tablespoons
Beans, Pulses, Fish, Eggs,
Meat and Other Proteins
Two to three portions per day.
portion is
One
Kidney Beans
Lentils Three tablespoons Eggs Two
Half a 400g tin or one 200g tin Low sugar and low salt if possible
Baked Beans in Tomato Sauce
Fruit and Vegetables
Five or more portions per day (try to keep fruit to three portions per day at most).
One portion is
One tablespoon In natural juice
Three tablespoons
One whole
One small glass (150ml)
No more than one per day
One half
One One
Banana Papaya 140g
Cherries Grapes
Strawberries Seven
Grapefruit
Pineapple One slice (fingertip thick)
Dried Fruit
Tinned Fruit
Avocado
Fruit Juice
Fruit and Vegetables
Five or more portions per day (try to keep fruit to three portions per day at most).
One portion is
Sweetcorn
Three tablespoons Peas
Beans and Pulses
Three tablespoons
Three tablespoons
Mushrooms 14
Salad
Two handfuls or 80g
Potatoes,
Bread, Rice, Pasta and Other Starchy Foods
Three to four portions per day.
portion is
Two tablespoons
Cooked Pasta
One
English Muffin Half
Small Brown Roll One
Brown Bread or Toast One medium slice
Wrap
Half
Baguette Length of hand
Half
Uncooked Pasta
One handful
Egg Noodles
Half a pack or Potato
One fist-size
One, fist-size
Oven Chips
Three tablespoons
Potatoes, Bread, Rice, Pasta and Other Starchy Foods
Three to four portions per day.
One portion is
Two tablespoons
Muesli
Plantain
Crackers
Oats (Porridge)
tablespoons or Granola
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