portion sizes

My Weight Matters uses a method of counting portions to help you lose weight.

Our aim is to keep things simple by avoiding constant measuring and calorie counting which can be time-consuming and frustrating. Each food group has a specific number of recommended portions to eat per day. The portion guide below shows the number of portions you should aim for in each food group per day. For weight loss you should work towards matching the recommended portion size limits. This plan should enable you to lose 0.5 - 1 kg (1-2 lb) a week. Now familiarise yourself with what counts as a portion for the most common foods people eat.

Portion Guide What is 1 portion?

Potatoes, bread, rice, Pasta and starchy carbohydrates

Women should aim to eat 7 portions from this group per day. Men should aim to eat 8 portions from this group per day.

Breakfast cereal 3 heaped tablespoons Shredded wheat/weetabix 1 biscuit Bread/toast 1 slice Chapatti 1 small Crackers 3 Crispbreads 4 Pitta bread 1 small Bread roll Half Pasta/noodles 3 heaped tablespoons (cooked) Plantain/green banana 1 Potatoes/sweet potatoes 2 egg-sized Rice 2 heaped tablespoons (cooked) Crumpet/English muffin 1 Malt loaf 1 small slice

Fruit and vegetables

Aim to eat at least 5 portions of fruit and vegetables each day

beans, Pulses, Fish, eggs, Meat and other Proteins

Aim to eat 2 each day

dairy and alternatives

Eat 3 portions each day

Apple/banana/orange 1 Dried fruit (e.g. raisins) 1 tablespoon Large fruit (e.g. melon, grapefruit) 1 large slice, ½ grapefruit Plums/kiwis 2 Small fruit (e.g. grapes, raspberries) 1 cup Stewed fruit or tinned fruit (in juice) 2-3 tablespoons Fruit juice/vegetable juice/100% fruit smoothie 1 small glass (150ml) (maximum 1 per day) Green vegetables 3 tablespoons Root vegetables 3 tablespoons Small vegetables (e.g. peas, sweetcorn) 3 tablespoons Salad 1 cereal bowl

Lean meat (e.g. beef, pork, ham, lamb, liver, kidney, chicken)

Fish

Fish fingers Eggs Baked beans 3 slices (total amount similar to a pack of playing cards)

Size of a pack of playing cards 3 2 5 tablespoons Nuts or nut products (e.g. peanut butter) or seeds 2 level tablespoons Pulses, beans, dahl 5 tablespoons Soya, tofu, quorn 100g (or 4oz)

Milk (semi-skimmed or skimmed) Yoghurt (low fat) Cottage cheese Fromage frais Cheese (preferably reduced fat) 200ml or 1/3 pint

1 small pot 1 small tub 1 small pot 40g or 1½oz (small matchbox size)

oils and sPreads

Aim to eat no more than 2 portions each day

Margarine or spread 1 teaspoon Low fat spread 2 teaspoons Unsaturated oil 1 teaspoon

other Foods and drinks high in Fat, salt or sugars

Aim to eat no more than 1 portion each day.

Lard/dripping/ghee 1 teaspoon Mayonnaise/salad cream 1 teaspoon Oily salad dressing 1 teaspoon Low calorie mayonnaise or dressing 2 teaspoons Gravy/white sauce 1 teaspoon Butter 1 teaspoon Pork pie/sausage roll 1 small Crisps 1 small bag Cream 2 teaspoons Sugar 3 teaspoons Jam/honey 1 heaped teaspoon Plain biscuits (e.g. Digestive) 2 Chocolate biscuit/ cream biscuit 1 Cake/pie 1 thin slice Doughnut/Danish pastry 1 small (size of pack of cards) Ice cream 1 scoop Chocolate 1 small bar or 3-4 squares

Sweets Small handful

Sugary drink 1

Reproduced with the kind permission of Weight Concern (University College, London 2016)

If a food you like is not on the list you can contact us for advice: 0800 022 4524 (option 3). Some of the portions are shown by tablespoon measures. A tablespoon is an exact measure of 15ml. One in the style of the one shown here is recommended. You can test whether your spoon is the correct size if it holds 15ml of fluid.