Healthy eating: how your plate should look

    Healthy plate Easy Food

    6 servings per day, at least half of which should be whole-grain
    1 slice of bread
    30g dry cereal
    1/2 cup cooked rice, pasta, or cereal (about the size of a tennis ball)

    Fruit and vegetables
    5-7 servings per day in a variety of types and colours           
    1 cup of leafy vegetables, e.g. spinach (about the size of a small fist)
    110g chopped cooked vegetables
    220g chopped raw vegetables
    1 medium fruit (about the size of a tennis ball)
    4 tbsp dried fruit
    90g chopped fruit (fresh, frozen or canned)
    120ml fruit juice
    While juice does count towards your portions, beware – it won’t provide you with the fibre content of whole fruit. Fibre is crucial for slowing the absorption of the fruit’s sugar and keeping its glycemic index low. This may be why a high intake of juice increases the risk of diabetes and has been linked to childhood obesity.

    Dairy products
    2-3 servings per day           
    250ml milk
    250g low-fat (or 125g full-fat) yoghurt
    45g cheese (about the size of one domino)

    Lean meats, poultry and seafood
    85-170g (cooked) per day
    85g cooked meat (about the size of a computer mouse or deck of cards)
    85g grilled fish

    Fats and oils
    2 servings per day
    1 tsp butter
    1 tbsp mayonnaise
    1 tsp vegetable, rapeseed or olive oil
    1 tbsp salad dressing

    Nuts, seeds and legumes
    3-4 servings per week           
    45g nuts (or 30g almonds)
    2 tbsp peanut butter
    2 tbsp seeds
    100g dried beans