Serving sizes

One in three people say they find it difficult to manage serving sizes. These guides use practical aids like cups and spoons and are designed to help you get more familiar with healthy serving sizes.

Wholemeal cereals and breads, potatoes, pasta and rice

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

serving sizes for rice, pasta, bread, potatoes, cereal

Milk, yoghurt and cheese

Choose reduced-fat or low-fat varieties. Enjoy 3 servings a day; 5 for children aged 9-12 and teenagers aged 13-18.

serving sizes for milk, dairy and cheese

Vegetables, salad and fruit

Enjoy 5-7 servings a day.

serving sizes for fruits, vegetables, juices, smoothies and berries

Meat, poultry, fish, eggs, beans and nuts

Enjoy 2 servings a day.

Serving sizes for meat, poultry, fish, beans, peas, lentils, eggs, nuts, seeds

Fats, spreads and oils

Use in very small amounts.

Serving size for oil and margerine