The iVillage food size guide

One serving of this food group is equivalent to around:

• 1 medium bowl (40g) All Bran
• 1 large (90g) pitta bread
• 1 medium plate (230g) wholemeal boiled spaghetti
• 1 large slice (55g) wholemeal bread
• 1 large (220g) baked potato
• 1 large bowl (290g) boiled rice

2. Fruit and vegetables: This includes fresh, frozen, canned, dried and juiced fruit and vegetables. Aim for at least 5 servings a day, which should make up one third of your diet. It is recommended that you double your intake of fruit and veg to 400g per day in order to reduce the risk of cardiovascular disease, strokes, high blood pressure and some cancers. Foods with added fruit, like certain yoghurts and cakes don’t count as a portion.

One portion of both fruit and vegetables is equivalent to around 80g, not including pips, seeds, pulp and non-edible skin.

For fruits this means:

• 1 slice of very large fruit, e.g. pineapple, melon
• 1 large fruit, e.g. banana, orange, apple
• 2 medium fruits, e.g. kiwi, plum, apricot
• 5 small fruits, e.g. lychee, passion fruit
• 1 cup of very small fruit, e.g. grapes, raspberries
• 3 tablespoons canned or stewed fruit
• 1-1 ½ tablespoons dried fruit, e.g. raisins
• 1 small (150ml) glass fruit juice

For vegetables this means:

• 2 tablespoons of any cooked vegetables, e.g. broccoli, carrots, parsnips
• 1 small bowl of salad
• 3 tablespoons of small cooked vegetables, e.g. sweetcorn, peas

3. Milk and dairy foods: This includes, milk, cheese, yoghurt, cottage cheese and fromage frais. This group should make up a sixth of the diet, or around 2-3 servings a day. Aim to choose reduced and low-fat versions when possible.

One average portion is equivalent to:

• 1/3 pint (200ml) milk
• 1 small (125g) pot yoghurt or fromage frais
• 1 small piece (40g) hard cheese, e.g. Edam
• 1 small (100g) pot cottage cheese

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