It’s about portion size.

Cornflakes for instance the one on the left is a portion 30g the one on the right is what we would normally have. Approx double the amount that is recommended.

Carbs Portion Sizes

Type of Food Weight Description

Bread
Rice
Pasta
Baked Potato
Potatoes Boiled
Flaked Breakfast Cereal
Muesli / granola 

35g
50g uncooked
75g uncooked
180g
175g
30g
45G

One medium Slice


Medium Size

Three tablespoons

Dairy Portion Sizes

Type of Food Weight Description

Milk
Yogurt
Cheese(cheddar)

200ml
125-150g
30g

1 Glass
1 Std Pot

Fruit & Veg Portion Sizes

Type of Food Weight Description

Apple/pear/orange
Berries
Grapes
Plums/apricots
Dried fruit
Cherry tomatoes
Peppers
Cucumber
Peas/Carrots/Sweetcorn
Salad

80g
30g
80g
80g
30g
80g
80g
80g
80g
80g

One (M)
15-20
10-12
2
Small handful
7 ish
Half
2.5cm

Knock yourslef out

Protein Portion Sizes

Type of Food Weight Description

Animal
Fish (cod/Place) tinned fish
Oily fish (salmon/mackerel)
Cooked meats (beef/pork/chicken)
Eggs

Plant
Beans (butterbean/black eyed/kidney)
Pulses (lentils/chickpea)
Baked Beans
Soya/tofu
Unsalted nuts


140g
140g
90g
120g


150g
150g
150g
100g
30g





Two Medium


Nearly third of tin

Recommended portion:

Fruit juice and smoothies should be limited to one small glass (150ml) per day at a mealtime to protect your teeth.

But on our plan, I wouldn’t bother.

Did you know?

Soup at one time I certainly thought a tin of soup was a portion but its not half a tin is a portion.

*Portion size source NHS

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