Interactive: Make your meals Mediterranean
Use our interactive to find out how to give your favourite meals a heart-healthy Mediterranean twist
Eating a healthy balanced diet and maintaining a healthy weight isn’t just about what you eat – it’s also about how much you eat.
You should eat a variety of food from different food groups to make sure you get all the nutrients you need. And eat a number of portions from each food group every day.
Every day you should eat a number of portions from each food group. These recommended daily portions are based on a calorie intake for people who want to lose weight (1,500 kcal for women and 1,800 kcal for men a day).
Recommended daily portions
(based on 1500 kcal for women, 1800 kcal for men)
Food group: Fruit and vegetables
- Women: 5+ portions
- Men: 5+ portions
Food group: Potatoes, bread, rice, pasta, and other starchy carbohydrates
- Women: 7 portions
- Men: 8 portions
Food group: Beans, pulses, fish, eggs, meat and other proteins
- Women: 2 portions
- Men: 3 portions
Food group: Dairy and alternatives
- Women: 3 portions
- Men: 3 portions
Food group: Oil and spreads
- Women: 1 portion
- Men: 2 portions
Click the links below to see single portions of:
How to get portion sizes right
Using your hands is an easy way to measure food portions.
Why portion size matters
It’s important to eat the right amount of food. If your portion sizes are too big, your weight and your blood glucose control will be harder to manage. It will also stop or slow down weight-loss, which is often part of managing diabetes.
- Learn more about the foods you should eat in the Eatwell guide.
- Find delicious recipes your heart will love in our healthy recipe finder.
Making small, simple changes can really help you shed the pounds and be more active. Whether you want to lose weight, drink less, get active or quit smoking, try the NHS’ Better Health tools, tips and special offers.
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