what is a healthy portion size?

WHAT IS A HEALTHY
PORTION SIZE?
Eating healthy portion sizes can help you to stay a healthy weight, which can reduce your risk of many of the UK’s common
cancers, including bowel and breast cancer. Here are some examples of what a healthy portion size is for an average adult*.
STARCHY FOODS: Eat 2 portions at each main meal. Choose wholegrain varieties.
RICE & PASTA
2–3 tablespoons
(cooked)
POTATO
2 egg-sized potatoes
BREAD
1 medium slice
BREAKFAST CEREAL
2–3 tablespoons
(unsweetened)
CHEESE
30g the size of a small matchbox
YOGHURT &
FROMAGE FRAIS
1 small pot
eg. low-fat plain
yoghurt
MILK
1 glass
eg. skimmed
milk
MEAT & ALTERNATIVES: Eat 2–3 portions a day. Eat more pulses and fish.
Choose lean meat and aim for less than 500g of red meat (cooked weight) a week. Avoid processed meat.
MEAT & POULTRY
80g (cooked weight)
the size of a pack of cards
PULSES (peas,
beans & lentils)
3–4 heaped
tablespoons
eg. cooked
mixed beans
WHITE & OILY FISH
140g (cooked weight)
the size of a slim glasses case
EGGS
2 eggs
SOYA, TOFU & QUORN
120g
the size of a snooker ball
FATTY & SUGARY FOODS
Try to avoid high-calorie processed foods.
eg. crisps, chips, sweets, cakes, biscuits, pastries.
For the references used in this poster, please contact us:
World Cancer Research Fund UK, 22 Bedford Square, London WC1B 3HH
Call 020 7343 4200 Email [email protected] Visit www.wcrf-uk.org
Registered with the Charity Commission in England and Wales (Registered Charity No. 1000739)
© 2016 World Cancer Research Fund WEA8KB3 Next review date: November 2018
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*The number of portions you should have may vary depending on your age, gender and how active you are.
DAIRY FOODS: Eat 2–3 portions a day. Choose lower fat, unsweetened varieties when possible.

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