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Know your portions

PIZZA
Weighs 160g
Approximate size
A third of a standard size dinner plate 
Provides 395kcal

COOKED RICE
Weighs 150g
Approximate size
A tennis ball
Provides 205kcal

CEREAL
Weighs 30g
Approximate size
1 handful or 5 level tbsp
Provides 120kcal

CHIPS
Weighs 100g
Approximate size
10 chips
Provides 160kcal

POPCORN
Weighs 10g
Approximate size
2 handfuls
Provides 60kcal

ICE CREAM
Weighs 60g
Approximate size
1 scoop
Provides 105kcal

NUTS
Weighs 30g
Approximate size
2 level tbsp or 1 handful
Provides 180kcal

PEANUT BUTTER
Weighs 30g
Approximate size
2 level tbsp
Provides 182kcal

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WINE
Measures 125ml
Approximate size
1 small wine glass
Provides 95kcal

CHOCOLATE BROWNIE
Weighs 30g
Approximate size
A box of dental floss
Provides 135kcal

CRISPS
Weighs 25g
Approximate size
1 mugful
Provides 165kcal

BUTTER
Weighs 5g
Approximate size
1 tsp
Provides 40kcal

OLIVE OIL
Weighs 11g
Approximate size
1tbsp
Provides 100kcal

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MUESLI
Weighs 45g
Approximate size
3 level tbsp
Provides 165kcal

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COOKED PASTA
Weighs 150g
Approximate size
A tennis ball
Provides 155kcal

CREAMY DIPS
Weighs 30g
Approximate size
2 level tbsp
Provides 110kcal

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CHOCOLATE (FROM A BAR)
Weighs 28g
Approximate size
4 small squares from a large bar
Provides 146kcal

JACKET POTATO
Weighs 180g
Approximate size
A computer mouse
Provides 245kcal

COOKED LEAN MEAT AND OIL-RICH FISH
Weighs 80g
Approximate size
A deck of playing cards
Provides 170kcal

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MASHED POTATO
Weighs 180g
Approximate size
3 ice-cream scoops
Provides 130kcal

COOKED WHITE FISH
Weighs 150g
Approximate size
A smart phone
Provides 115kcal

CHEESE
Weighs 30g
Approximate size
A small matchbox or 3 level tbsp grated
Provides 125kcal

BAGEL
Weighs 90g
Approximate size
A small tin of tuna
Provides 255kcal

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LASAGNE
Weighs 290g
Approximate size
7.5cm square or a smart phone
Provides 415kcal

KNOW YOUR 5-A-DAY

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What is an 80g portion of fresh fruit…

  • 1/2 grapefruit
  • 1/2 avocado
  • 1 apple, orange, banana, pear, nectarine, mandarin or tomato
  • 1 slice (5cm) of melon or mango
  • 1 pineapple ring
  • 1 handful of grapes
  • 1 heaped tbsp tomato puree
  • 2 plums, fresh figs, kiwis,
    satsumas, clementines
    or tangerines
  • 2 handfuls of raspberries
    or blueberries
  • 3 apricots
  • 3 heaped tbsp fruit salad
  • 6 passionfruit
  • 7 strawberries or
    cherry tomatoes
  • 10 blackberries
  • 14 cherries

What is an 80g portion of veg…

  • 1/6 small cabbage
  • 1/3 aubergine
  • 1/2 large courgette
  • 1/2 pepper
  • 1 leek
  • 1 medium onion
  • 1 large parsnip
  • 1 large sweet potato
  • 1 cereal bowlful of lettuce,
    spinach leaves or watercress
  • 1 piece (5cm) of cucumber
  • 2 heaped tbsp spinach
  • 2 handfuls of beansprouts
  • 2 broccoli florets
  • 3 celery sticks
  • 3 heaped tbsp pulses, peas,
    sweetcorn, chopped carrots,
    butternut squash or cabbage
  • 3 baby beetroots
  • 4 heaped tbsp spring greens, green beans, French beans or kale
  • 4 large mushrooms
  • 5 asparagus spears
  • 8 cauliflower florets

What is a serving of fruit juice…

  • 1 150ml glass

What is a 30g portion of dried fruit…

  • 1 heaped tbsp raisins sultanas,currants or cranberries
  • 1 handful of banana chips
  • 2 figs
  • 3 prunes or apricots
  • 4 apple rings
  • 4 pieces of sundried tomato

What is an 80g portion of tinned fruit…

  • 2 pear halves
  • 2 peach halves
  • 2 pineapple rings
  • 6 apricot halves
  • 6 prunes
  • 8 grapefruit segments
  • 12 pineapple chunks