Food portions – quick guide Food group
Women
Men
Potatoes, bread, rice, pasta and other starchy carbohydrates
7 portions
8 portions
Fruit and vegetables
5 or more
5 or more
Dairy and alternatives
3 portions
3 portions
Beans, pulses, fish, eggs, meat and other proteins
2 portions
2 portions
Oils & spreads
2 portions (max)
2 portions (max)
Other foods and drinks high in fat, salt or sugars
1 serving maximum
1 serving maximum
Reproduced with the kind permission of Weight Concern (University College, London 2016)
If you have type 2 diabetes, it is sensible to spread fruit portions throughout the day. Remember that high fat/high sugar foods are not required as part of a healthy balanced diet. If you choose to eat something from this food group do so infrequently and in small amounts. The number of portions you can have from the fruit and vegetable group is not restricted. The only exception is fruit juice (see the portion guide).
Additional guidance on food portion sizes Meat and fish 1 portion is the size of a deck of playing cards.
Cheese 1 portion is the size of a small box of matches.
Fruit and vegetables A good measure is what would fit into the palm of your hand or the size of your own fist for 1 portion. A minimum of 5 portions each day is recommended. We suggest that you continue to set SMART goals to increase this.
Use the SMART goal journal in the Handbook to record your SMART goals.
