Portion Size Guide

A healthy, balanced diet means having the right types of food and drink. Eating too much or too little of any of the major food groups can be bad for your health. So, you need to make sure you’re getting the right amounts.

Read on to find out more about the recommended portion sizes for the key food groups that will meet your nutritional and energy requirements.

Recommended portion size for non-dairy proteins

Proteins are important for your body because they’re involved in growth and repair. Proteins come from meat and fish. They also come from vegan and vegetarian sources, such as beans and pulses. Include moderate amounts of protein in your diet – two or three portions throughout the day should be enough to give you what you need.

The following are some examples of what counts as a portion.

Recommended portion size for dairy and dairy-free alternatives

You also need to include some dairy foods in your diet. These foods are an excellent source of calcium, which you need for healthy bones and teeth. They’re also another good source of protein. If you don’t eat dairy foods, you should have some fortified non-dairy alternatives, such as soya drinks and yogurts, instead. Fortified foods have extra vitamins and minerals added to them.

The following are some examples of what a portion size should look like. You need to have moderate amounts of dairy foods. Two or three portions a day, based on the amounts below, should be enough.

Recommended portion size for fruit and vegetables

It is recommended that we try to eat at least five portions of different fruit and vegetables every day. The amount of fruit and veg you eat should make up just over a third of your diet.

You don’t have to eat fresh fruit and vegetables only. Dried, frozen, tinned, and juiced fruit and vegetables count too.

The following are some examples of what a portion looks like.

Oils and spreads in your diet

We need some fat in our diets , but this should mainly come from unsaturated fats. These include sunflower, rapeseed and olive oils, and spreads made from these oils.

Aim to have oils or lower-fat spreads based on these oils instead of saturated fats when you can. You still only need limited amounts of these in your diet. Oils and spreads containing saturated fats include butter, ghee, suet and lard.