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This Food Fact Sheet will share the suggested portion sizes of typical foods. What is a portion of food?A portion is the amount of a food that you eat at one time, for example how much food you put on your plate at a meal or how much is in a packet. Why are portion sizes important?The key to eating a balanced diet is to eat a wide variety of foods in appropriate amounts. Making healthier choices and choosing to eat some foods more often, and in larger amounts, than others. It is important to be aware of portion sizes, as eating too much or not enough of any type of food can increase your risk of health problems. This is because your body may be getting too much or too little of what it needs to stay healthy. As every person is different, the recommended number of portions for each food will vary according to age, sex, size, health and other factors, but this sheet provides a good place to get you started. Carbohydrates – what is a portion?
*Potatoes do not contribute to one of your 5-a-day, however sweet potatoes, parsnips, swedes and turnips do. Top tip: Choose wholegrains or higher fibre versions with less added fat, salt and sugar. For more information, see the BDA Food Factsheet on Wholegrains. Be mindful that the carbohydrate portions provided contain different amounts of carbohydrate and calories. Dairy and alternatives – what is a portion?
Top tip: Try to choose lower fat and lower sugar options where possible. Protein – what is a portion?
Top tip: Eat more beans and pulses such as lentils and peas, and two portions (140g) of sustainably sourced fish per week, one of which is oily such as mackerel, salmon, trout, sardines, herring. Eat less red and processed meat. Choose lean meat. Fruit and vegetables – what is a portion?
Top tip: Eat at least five portions (400g) of a variety of fruit and vegetables every day. Choose from fresh, frozen, canned (in juice) or dried. Eat a rainbow! Oils and spreads – what is a portion?
Top tip: Use small amounts of oils and spreads and measure out. Choose unsaturated vegetable oils such as olive oil, rapeseed oil, sunflower oil. Drinks – what is a portion?Drink plenty of fluids – generally six to eight cups or glasses daily but this will depend on age, gender, the weather, how much physical activity you do and health. Water, lower fat milks, lower sugar or sugar-free drinks including tea and coffee all count. Younger children need relatively smaller servings (150ml-200ml) whereas older children and adults need larger servings (250ml-300ml). Fruit juice and smoothies should be limited to one small glass (150ml) per day at a mealtime to protect your teeth. Mixing food types and portionsPeople will often have more than one portion of one food type at each meal. Based on the portion sizes above:
WHat is the proper portion sizes of food?1 1/2 - 2 1/2 cups of fruit and 2 1/2 - 3 1/2 cups of vegetables. 6-10 ounces of grain, 1/2 from whole grains. 3 cups of nonfat or low-fat dairy foods. 5-7 ounces of protein (meat, beans, and seafood) each day.
Which is the accurate description regarding a portion and a serving quizlet?WHat is the difference between a serving size and a portion size? SErving size is a standard amount of food that allows different foods to be compared with one another. A portion of food is the amount of food a person wants to eat.
WHat is the correct term for the measure of the amount of nutrients in a food compared to the energy the food provides?One measurement of food quality is the amount of essential nutrients a food contains relative to the amount of energy it has (nutrient density).
WHat is an example of a portion size?The term “portion” means how much of a food you are served or how much you eat. A portion size can vary from meal to meal. For example, at home you may serve yourself two small pancakes in one portion, but at a restaurant, you may get a stack of four pancakes as one portion.
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