It's All About You !

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Sunday, 21 March 2010

Balance of Good Food

Balance of Good Food

A healthy, well balanced diet is about eating the right quantity and variety of foods from each of the main food groups every day.

Balanced plate of good food

Food group

Proportion of
daily food intake

Daily portion allowance

Carbohydrate foods - bread, other cereals and potatoes

33 %

4-5 portions

Fruit and vegetables


At least 5 portions

Dairy products - milk and dairy foods


3 portions

Protein foods- meat, fish and alternatives


2-3 portions

Fats and sugars - foods containing fat and foods and drinks containing sugar.


1 portion

The Balance of Good Health is consistent with the UK Government’s eight tips for healthy eating, published in October 2005, which are:


Base your meals on starchy foods

Eat lots of fish.

Cut down on healthy weight.

Drink plenty of water

Don’t skip breakfast

Measuring portion size

When it comes to getting a balanced diet, it’s not easy understanding what a healthy portion looks like, after all it depends on what food you’re eating for example, a cup of pasta a day is a recommended daily portion, but not a cup of butter! It may seem time consuming to begin with but one trick is to watch what you’re eating throughout the day. Read food labels to check the serving size and nutritional value of each serving and if you’ve got time, use a food weighing scales to weigh out your portion size. Of course most of us haven’t got the time or inclination to get too bogged down at this level, so we’ve made it easy with our quick-to-view portion size guide..

Our portion size guide allows you to eyeball portions at a glance.

Food Groups

Standard Serving

Visual Equivalent


Bread, cereal, rice, pasta and potato


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