How much can I eat?

The amount of food you can eat from each food group is determined by the amount of energy your body requires (your calorie requirement).

Due to the increasing confusion about the words portions and servings, we have decided to describe the amount of food you can eat in terms of units from each food group.

You can have more that one unit as a portion, for example a sandwich made up of two slices of bread would include two units from the bread, other cereals and potatoes group.

How much can I eat from each food group?

Eat Well Food Groups Plate

Fruit and vegetables

Men & Women = at least 5 units each day. Please note: these are also called portions by the Government

Aim for 5 units (portions) each day
1 unit =

1 large slice of melon or pineapple
1 whole apple or banana
2 whole plums or kiwi fruits
1 cupful of raspberries or grapes
3 serving spoonfuls of stewed or canned fruit
Small wine glass of pure, unsweetened fruit juice (max 1 per day- due to the sugar content)
1 tablespoon dried fruit
2-3 tablespoons fruit salad

2-3 serving spoonfuls of vegetables (e.g. peas, carrots, broccoli)
1 small bowlful of salad

Remember you can have more than one unit as a portion.

Bread, other cereals and potatoes

Men = 8 units each day Women = 7 units each day

Aim for 7- 8 units each day
1 unit =

3 tablespoons of breakfast cereal
1 shredded wheat or weetabix
1 large slice (medium thickness = 35g) bread or toast
Half a large bread roll
1 Small pitta bread or chapatti
3 crackers
4 crispbreads
2 egg-sized potatoes
1 medium jacket potato or sweet potato (about the size of a computer mouse)
2 tablespoons mashed potato (without added fat)
2 heaped tablespoons of cooked rice
3 heaped tablespoons of cooked pasta or noodles
1 plantain or green banana
1 crumpet or English muffin
1 small slice of malt loaf

Remember you can have more than one unit as a portion, for example a sandwich made up of two slices of bread would include two units from the bread, other cereals and potatoes group

Meat, fish and alternatives

Men & Women = 2-3 units each day

Aim to eat 2-3 units each day
1 unit =

3oz (90g) of fish, lean beef, lean pork, lean ham, lean lamb, chicken without the skin.

(3oz (90g) = 1 small chicken breast, 1 small pork loin steak, 1 small salmon fillet (similar in size to a pack of playing cards), small tin of tuna = 100g)

3 tablespoons of mince
3 fish fingers (grilled)
2 eggs
5 tablespoons of baked beans (200g)
4 tablespoons of pulses, lentils or beans
3 tablespoons of soya, quorn or tofu
2 tablespoons of nuts or peanut butter

Remember you can have more than one unit as a portion, for example you could have 6oz of lean pork for a portion of meat at a main meal.

Fatty and sugary foods

Men & Women = no more than 2 units each day

We have divided these foods into fats for cooking and occasional foods

Fats - for cooking (if required)
No more than 1 unit each day
1 unit =

1 teaspoonful of butter or margarine
2 teaspoonfuls of low fat spread
1 teaspoonful of cooking oil
1 teaspoonful of mayonnaise, salad cream or oily salad dressing
2 teaspoonfuls of low calorie mayonnaise or dressing
1 tablespoon of gravy or white sauce

Occasional foods
No more than 1 unit each day
1 unit =

3 teaspoonfuls of sugar
1 heaped teaspoonful of jam or honey
1 small pork pie (50g) or small sausage roll (35g)
1 small bag of crisps (28g bag)
1 chocolate or cream-filled biscuit
2 teaspoonfuls of cream
1 small doughnut (60g)
1 scoop of ice-cream
1 small chocolate bar (treat size bar = 19g)
2 plain biscuits

Milk and dairy foods

3 units for men and women per day

Aim for 2-3 units each day
1 unit =

200ml (1/3 pint) or semi-skimmed or skimmed milk
1 small pot of low fat, diet or plan yogurt (150g)
1 small tub of cottage cheese (220g)
1 small pot of low fromage frais (150g)
40g cheese

Remember you can have more than one unit as a portion.