Use the Eatwell Guide to help you get a balance of healthier and more sustainable food.
It shows how much of what you eat overall should come from each food group.
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Adult portion guide
Information below from Skilled for Health, Crown Copyright
Fruit and vegetables
(fibre, vitamins and minerals for healthy bodies)
At least 5 portions per day
1 medium pear, apple or orange = 1 portion
3 large tablespoons of tinned fruit = 1 portion
1 small glass of fruit juice = 1 portion
2 large tablespoons of vegetables = 1 portion
1 small bowl of salad = 1 portion
Bread, cereal, rice, pasta and potatoes
(carbohydrates for energy)
6-11 portions per day
1 slice of bread = 1 portion
3 heaped tablespoons of cooked pasta or cereal = 1 portion
2 small potatoes = 1 portion
2 tablespoons of cooked rice = 1 portion
Meat, fish, eggs, soya, beans, lentils, nuts etc.
(protein and minerals e.g. iron for growth and health)
About 2 portions per day
Try to include fish at least twice a week, one of these should be oily fish (for example salmon, mackerel, sardines)
3 slices of meat, poultry or fish = 1 portion
About the size of a pack of playing cards = 1 portion
About 75g = 1 portion
1 egg = 1 portion
4 tablespoons of cooked beans = 1 portion
Dairy
(calcium for bones and teeth, fats for energy)
About 2-3 portions per day
1 glass of milk = 1 portion
1 small yogurt = 1 portion
1 matchbox sized piece of cheese = 1 portion