Our eating factsheet

We hear the phrase 'a balanced diet' all the time. But what does it mean? And what is the right portion size?

To start with, we all need to be eating five portions of fruit and vegetables each day. These can be fresh, frozen, tinned, dried and include a glass of fruit or vegetable juice

Starchy foods such as pasta, rice, potatoes, cereals and pulses (beans, peas and lentils) should make up about a third of your diet

We also need protein but stick to lean cuts of meat and try to eat fish at least twice a week. You can eat up to four portions of oily fish a week, such as mackerel, sardines and trout

Finally, try to drink at least 6–8 cups of water a day or more if you exercise.

One portion of fruit or vegetables equals any of these:

• 1 apple, banana or orange
• 2 plums or other fruit of a similar size
• 1 grapefruit or avocado
• 3 heaped tablespoons of vegetables (raw, cooked, frozen or tinned)
• 3 heaped tablespoons of fruit salad (fresh, stewed or tinned in fruit juice)
• 1 heaped tablespoon of dried fruit (such as raisins or apricots)
• 1 handful of grapes, cherries or berries
• 1 dessert bowl of salad
• 1 glass (150 ml) of fruit juice (however much you drink, fruit juice counts as a maximum of 1 portion a day).

While we all know we need to pay more attention to how much we eat, it can be hard to control portions and check the suggested serving sizes - particularly when you away from home. So try the plate trick

• As a basic guide, divide your plate in half and use one side for vegetables or salad.
• Divide the remaining half into two quarters. Use one section for protein rich food (meat, fish etc) and the other for carbohydrate rich food (potatoes, rice etc).
• If you're eating a dish that has lots of different things combined, such as spaghetti bolognaise, then use half of your plate for this and the other half for vegetables or salad.
• Don't overfill any part of your plate and try using smaller plates.

Copyright 2010