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Use the following serving sizes to help ensure you are not consuming too many calories from the various sections of the Eatwell Guide when planning and cooking meals:

Potatoes, bread, rice, pasta and other starchy carbohydrates

• 3-5 servings a day. Up to 7 for teenage boys and men aged 19-50.

Dairy and alternatives

• 3 servings a day. 5 for children aged 9-12 and teenagers aged 13-18.

Fruit and vegetables

• 5-7 servings a day.

Beans, pulses, fish, eggs, meat and other proteins

• 2 servings a day.

Oils and spreads

• Use in very small amounts.

Tips to cut down on portion sizes

• Drink water throughout the day to keep you feeling fuller. It might mean you eat and snack less.
• Use cups or spoons when measuring all meals and calculate for the amount of people you are cooking for.
• If you need to use oils, use sprays to cut down on the amount used.
• Take your time when eating to ensure you do not overeat.
• Use smaller sized plates or bowls when eating meals.