Types of Food Portion

Should you have a diet whereby you eat the right food portion for each type of food, you are bound to have all the minerals and vitamins your body needs.

Supplements, therefore, are not likely to be necessary.

The minerals and vitamins in foods are much better for you than those in supplements.

Cereals, Bread and Potatoes

Cereals, bread and potatoes are often termed ‘starchy’ foods. They are a source of fibre, complex carbohydrate and B vitamins. In addition, they are high in iron, calcium, vitamin E and copper.

  • Foods to be found in this group include rice, pasta, breakfast cereals, bread, pitta bread, chapattis, scones, rolls, potatoes, sweet potatoes and crispbreads.
  • Our diets ought to include 4-6 portions of such foods on a daily basis. These ‘starchy’ foods ought to total about a third of daily food intake.
  • A portion could be a small potato, 3 tablespoons of breakfast cereal or 2 tablespoons of cooked pasta/rice/noodles.

Meat, Fish and Other

The following foods are a good source of protein, B vitamins, vitamin D, iron, zinc, magnesium, selenium, copper and omega 3 fats.

  • Such foods include meat, fish, offal, poultry, seeds, nuts, textured vegetable protein (like Quorn), tofu (soya curd) as well as other beans and lentils.
  • Your diet ought to include two daily portions of this food group that ought to equate to about a sixth of your total dietary intake.
  • A portion of these foods can be 6 oz of white fish, 4 oz of lean red meat, 2 oz of oily fish and/or 3 tablespoons of pulsed and beans.

Milk and Milk Products

Foods in this group are a source of calcium, protein, zinc, vitamins B2 & B12 and fat soluble vitamins A and D.

These foods include milk, yoghurt, cheese, fromage frais and crème fraiche.

Your diet ought to include 2 to 3 portions of such foods on a daily basis which ought to equate to about a sixth of your total dietary intake.

A portion of these foods can be a third of a pint (200 mls) of milk, 1 oz (25g) of hard cheese, (such as cheddar) or a 150 g pot of yoghurt.

Fruit and Vegetables

This group of foods is a great source of Vitamin C, potassium, fibre (especially soluble fibre) and multiple antioxidants. Antioxidants assist in the preventing part of the damage fats in our diets can cause.

This food group contains fruit and vegetables, including fresh, canned, frozen, dried and juiced varieties.

Our diets ought to include 5 portions of these foods on a daily basis.

A portion ought to be equivalent to a ‘handful’, such as a banana, an apple, a couple of plums or a glass of fruit juice. Only one glass of fruit juice ought to count towards your total as the majority of fibre has been removed during the process of juicing.

Sugary and Fatty foods

Sugary foods and fatty foods contain a concentrated source of calories (energy). Fatty foods provide a source of fat soluble vitamins as well as essential fatty acids. Sufficient amounts of these foods can be obtained from alternative food groups.

  • Foods in this group include butter, margarine, cooking oils and cooking fats, chocolate, sweets, honey, crisps, cakes, biscuits, cakes, fried foods, pastries and fizzy drinks.
  • Such foods ought to constitute one twelfth of your daily dietary intake, although there are healthier alternatives.