Portion sizes: everything you need to know

What's on this page

• How much should you eat per day?
• What are the 5 food groups?
• Portions per day for different food groups
• Tips for sticking to the right portion sizes

Healthy eating is not just about choosing nutritious foods – it’s about making sure you eat the right amount of food, too.

Sticking to the right portions can help you maintain a healthy weight and support overall health and wellbeing.

Let’s take a look at how much food you should eat each day and how to work out the right portion sizes for each food group.

How much should you eat per day?

Everyone’s individual daily calorie requirements are slightly different and depend on your level of activity, lifestyle, and even genetics.

However, on average most women need 2,000 calories a day and most men need 2,500 calories a day. You should get these calories by eating a balanced diet that includes foods from each food group.

The NHS Eatwell plate is a useful guide to use. It shows how much of what we eat overall should come from each of the 5 food groups to achieve a healthy, balanced diet. 

You do not need to achieve this balance with every meal but try to get the balance right over a day or even a week. 

• Find out more about the NHS Eatwell Guide. 

Eating a variety of food from all the different food groups is the best way to get all the nutrients we need for a healthy balanced diet.

Choosing the right portion sizes from each of the 5 food groups every day gives us the proteins, carbs, fibre, fats, vitamins and calories to maintain a healthy weight.

What are the 5 food groups?

1. Starchy carbohydrates

Starchy foods – like potatoes, rice, pasta and bread – give you essential energy.

Wholegrain options (such as brown rice and wholewheat pasta) are packed with fibre, which can keep you feeling fuller for longer, as well as vitamins and minerals. Aim to include some in your meals each day.

2. Protein-rich non-dairy foods

Protein-rich foods – such as beans, pulses, fish, eggs and meat – help your body grow and repair itself.

Some options (like processed meats) contain more unhealthy fat, so try lean cuts of meat or plant-based proteins such as beans and pulses, which are naturally low in fat and high in fibre, to keep your meals healthier. 

3. Fruit and vegetables

The recommendation is to eat at least 5 portions of fruits and vegetables a day. But including more (7 to 8 a day) can boost your fibre, vitamin and mineral intake without too many extra calories, thereby helping balance your energy needs.

Watch out for free sugars in fruit juices and smoothies by limiting them to 150ml per day. Dried fruit can also be calorie-dense, so stick to 1 portion per day.

Other portion sizes to watch out for in this group are beans and pulses, which count as one of your 5-a-day and any additional portions will be counted as part of your beans, pulses, fish, eggs and other proteins food group.

Avocados are also high in (good) fats and calories, so 1 portion of avocado is only half an avocado.  

4. Dairy and dairy alternatives

Dairy products like milk, cheese, and yogurt provide calcium and essential nutrients, but their fat content varies. Go for lower-fat choices when you can – such as unsweetened low-fat yogurts or reduced-fat milk.

If you’re dairy-free, fortified plant-based alternatives (like soya drink with added calcium) are great substitutes. But choose drinks without added sugar or salt.

5. Oils and spreads

Oils, butter and margarines are all high in calories and some are high in saturated fat. For a healthier swap, choose unsaturated fats like olive or rapeseed oil.

When cooking, 1 tbsp of oil is enough to serve 4 people – less is more when it comes to fats.

Below we set out how many portions of each food group you should eat per day, plus a link to a page that shows you images of portion sizes for each type of food. 

If weight loss is part of your health journey, controlling portion sizes can help you reach your goals more effectively.

Portions per day for different food groups

Each food group's 'portion size' is different, which can be confusing. But a straightforward way to keep track is to use your hands! They provide a simple, reliable way to measure food (see below). 

Starchy carbohydrates

• Women: 8 portions.
• Men: 10 portions.
• A portion size of carbohydrates is roughly the size of the palm of your hand.
• See examples of what a portion size of potatoes bread, rice, pasta and other starchy carbohydrates looks like.

Protein rich non-dairy foods

• Women: 4 portions.
• Men: 5 portions.
• A portion size for proteins is slightly smaller than the palm of your hand.
• See what a portion size of beans, pulses, fish, eggs, meat and other proteins looks like.

Fruit and vegetables

• Women: 7 portions.
• Men: 8 portions.
• A portion size for fruit and vegetables is roughly the size of the palm of your hand. See what a portion size of fruit and vegetables looks like.

Dairy and dairy alternatives

Cups, bowls, jugs, and spoons can also be useful tools for staying consistent.

• Women: 3 portions.
• Men: 4 portions.
• Portion sizes vary for different types of dairy. For example, 1 portion of cheese is about the size of two fingers while one portion of skimmed or semi-skimmed milk is a 200ml glass.
• See what a portion size of dairy and dairy alternatives look like.

Oils and spreads

• Women: 3 portions.
• Men: 4 portions.
• A portion size of oils or spreads can be 1 or 2 tsp, depending on what it is. For example, a portion size of butter is 1 tsp but a low-fat spread is 2 tsp.
• See what a portion size of oil and spreads looks like.

Measure food portions using your hands

Here’s how much of each of the food groups you should have using your hands:

Tips for sticking to the right portion sizes

Controlling your portion sizes does not mean you need to eat tiny amounts or measure out precisely the number of peas on your plate.

But if we’re eating too much, then you may need to retrain your brains to see a smaller-than-normal portion as satisfying enough.

Here are 8 tricks to try:

1. Use a smaller plate

A standard-sized portion will look small on a larger plate, making you feel dissatisfied. Use a smaller plate to prevent overloading.

2. Swap your sides

If you already have some starchy carbohydrate with your meal, do you need bread, naan or chapatis as well? You could be doubling your portion, so if you like to have some bread on the side, you’ll need to cut down the amount of starchy carbohydrate on your plate.

3. Give measuring a go

Finding it difficult to work out the right amount to eat? Try using measuring cups. You do not need to have special cups, you can use any teacups, mugs or containers that work for you. It’s just a simple way of measuring the right amount for you every time.

4. Be selective with your second helpings

Finish your meal with fruit rather than chocolate cake for a healthier option with less calories.

5. Store away leftovers

Wasting food is not ideal, but it does not mean you need to finish off everyone else’s portions. Avoid the temptation to polish off children’s or grandchildren’s meals or to nibble leftovers. If you find it happens regularly, then get into the habit of cooking less or have a plan to use up leftovers in another meal.

6. Follow the 20-minute rule

Still feeling hungry? Wait for about 20 minutes after eating before reaching for a second helping.

This is because it can take a little while for you to feel full after you’ve eaten.

7. Check food labels

Make sure you know what portion the nutrition information on the food packet's label relates to. It might be different to the amount you would normally serve yourself.

8. Ask for less

When you’re eating out, watch out for supersized portions.

It’s easier to avoid temptation if the food is not on your plate to begin with, so look at the menu ahead and decide which ways you’ll make your meal healthier once you’re in the restaurant.

Watch out for calorie-dense or energy-dense foods

Energy density is the amount of energy in a given weight of food. Or another way of looking at it is the number of calories in every gram of a specific food.

Calorie-dense or energy-dense foods, like biscuits and quiche, are usually high in fat and/or sugar. Less calorie-dense foods, like carrots and apples, usually have more fibre and/or water.

If you eat calorie-dense foods, you’ll need to take more care with your portion size.

For example, if you help yourself to some extra salad, it may not make a big difference to your overall calorie intake, but supersizing your portion of chips probably will.

So, instead of unsatisfying small portions of calorie-dense foods, try swapping them for these less calorie-dense options:

• crisps for plain popcorn
• a berry muffin for fresh berries
• cheese for low-fat cheese
• garlic bread for wholegrain pitta bread.

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