What’s Your Portion? … Size Matters
The Food Pyramid is a great guide to:
- The FOODS you need, each day
- The PORTIONS of food you need, each day
| Choose Very Small Amounts 1oz low fat spread or 1/2 oz margarine/butter Use oils springly Limit fried foods to 1-2 times a week;oven bake instead Choose fats labelled ‘High in Polyunsaturates’ or in Monounsaturates’, which are healthier for your heart | Add up the small changes you need to make: |
| Choose Any 2 MEAT, FISH, EGGS, BEANS & PEAS 2oz cooked lean meat or poultry 3oz cooked fish 2 eggs(not more than 7 per week) 9 dessertspoons peas/beans 2oz cheese 3oz nuts(whole nuts should not be given to children under 5) Choose 3 servings during pregnancy | |
| Choose Any 3 MILK, CHEESE & YOGURT 1/3 Pint of milk 1coz Cheddar, Blarney or Eden cheese 1 carton of yogurt Milk pudding made with 1/3 pint of milk Choose low fat choice often, except for young children Choose 5 servings for teenagers or if pregnant or breastfeeding | |
| Choose Any 4+ FRUIT & VEGETABLES 1/2 glass of fruit juice 1 medium sized fresh fruit 3 dessertspoons of cooked or tinned fruit 3 dessertspoons of cooked vegetables or salad Small bowl of homemade vegetable soup | |
| Choose Any 6+ 1 bowl of cereal 1 slice of bread 3 dessertspoons of pasta or rice 1 medium boiled or baked potato Choose high fibre cereals and breads frequently if physical activity is high, up to 12 servings may be necessary |
*FOR YOUNGER CHILDREN, START WITH SMALLER AND FEWER SERVINGS AND INCREASE TO THE RECOMMENDED GUIDELINES, ACCORDING TO THE CHILD’S OWN GROWTH AND APPETITE.
DRINK WATER REGULARLY-AT LEAST 8 CUPS OF FLUID A DAY
