Weight Loss With Portion Control: 5th Food Group Part 5

Eating a healthy balanced diet and maintaining a healthy weight isn’t just about what you eat – it’s also about how much you eat?

Every day you should eat a number of portions from each food group. These recommended daily portions are based on a calorie intake for people who want to lose weight (1,500 kcal for women and 1,800 kcal for men a day). 

As we learn about other 4 food groups; carbs, protein, dairy and today we see what is portion of fruits and vegetables?

Portion guide: Fruit

Fruit and vegetables should make up over a third of the food you eat each day. 

Aim to eat at 2-3 portions with a variety of fruit each day according to your palm size and weight should be 80 grams. It doses not meter toy are taking fruit chat or single fruit. Choose from fresh, frozen, tinned, dried or juiced.

  • Fresh fruit
  • Tinned fruit
  • Dried fruit
  • Fruit juice

How much is one portion of fresh fruit?

  • One handful of grapes.
A portion of grapes

One whole pear.

One whole pear

Two whole plums.

Two whole plums

One slice of pineapple

A one portion slice of pineapple

Half a grapefruit.

Half a grapefruit

Two kiwis of medium size.

Two kiwis

Seven strawberries ( 2 medium strawberries are approximately around 80 grams).

A portion of strawberries

One banana.

One whole banana

One medium size apple.

One whole apple

How much is one portion of tinned fruit?

  • One portion is three heaped tablespoons (of tinned fruit in natural juice).
Portions of tinned fruit - pears and peaches

How much is one portion of dried fruit?

One portion is one heaped tablespoon (clockwise from top left: apricots, figs, prunes and raisins).

Portions of dried fruits (clockwise from top left - apricots, figs, prunes, raisins)

How many portions of fruit are in fruit juices?

One small glass of fruit juice (150ml) = one portion

A glass of smoothie
A portion of fruit juice

Fruit juice counts as one of your 5-a-day however much you drink. Fruit juice and/or smoothies are high in free sugars, so should be limited to no more than a combined total of 150ml per day.

A Quick Guide to Fruit Portions:

Portions of fruit

Small fruit portion = as many as you can fit into the palm of your hand

  • Grapes, blueberries, blackberries, raspberries, strawberries, gooseberries.

Medium fruit portion = two fruits

  • Plums, satsumas, kiwi.

Whole fresh fruit = one fruit

  • Apple, pear, orange, banana.

Large fruit portion = one slice a fingertip length thickness

  • Pineapple, melon, grapefruit.

Portion guide: Vegetables

Good news is there is no portion of vegetables in portion control. Yes, you can enjoy as much as you want. try to fill half of your plate with vegetables. They give your body the vitamins, minerals and fiber it needs to work at its best, as well as being relatively low in calories. No meters vegetables are boiled, steamed or in raw farm.

Image result for portion of vegetables in plate

Coming up next: Ideal plates under portion control, Pizza recipes and much more.

Similar Articles



Please enter your comment!
Please enter your name here


Most Popular