Wednesday, 7 August 2013

Portion Sizes: Fruit and Veg.

We're always bombarded with the fact we should be eating at least five portions of fruit or veg everyday but not everyone is clear on how big a portion really is. So I decided to put together a post with some portion sizes to give you the gist of how much you should eat.

Too me it's a really good thing to know how much you should be eating and what not so I hope you find this new knowledge as handy as I do.

Separated into fresh and dried and canned and also alphabetised for easiness.

Apple: 1 medium apple.
Apricot (fresh): 3 apricots.
Avocado: Half.
Banana: 1 medium banana.
Blackberries: 9-10 berries.
Blueberries: 4 heaped table spoons.
Cherries: 14 cherries.
Clementines: 2 clemintines.
Dates: 3 dates.
Figs: 2 figs.
Grape fruit : Half.
Kiwi Fruit: 2 kiwis..
Lychee: 6 lychee.
Mango: 2 x 2cm slices.
Melon: 1 x 2inch slice.
Orange: 1 orange.
Passion Fruit: 5-6.
Peach: 1 medium peach.
Pear: 1 medium pear.
Pineapple: 1 large slice.
Plum: 2 medium plums.
Prune: 3 prunes.
Raspberries: 2 handfuls.
Satsuma: 2 small satsumas.
Strawberry: 7 strawberries.
Tangerine: 2 small tangerines.
Tomato: 1 medium or 7 cherry.

Apricot: 6 halves.
Cherries: 11 cherries.
Grapefruit: 8 segments.
Peach: 2 halfs.
Pear: 2 halves or seven slices.
Pineapple: 2 rings or 13 chunks.
Prune: 6 prunes.
Tomatoe Puree: 1 heaped table spoon.

Apple: 4 rings.
Apricot: 3 apricots.
Banana chips: 1 handful.
Cherries: 1 heaped tablespoon.
Cranberries: 1 heaped tablespoon.
Currants: 1 heaped tablespoon.
Figs: 2 figs.
Mango: 1 heaped tablespoon.
Peach: 2 halves.
Pear: 2 halves.
Pineapple: 1 heaped tablespoon.
Prunes: 3 prunes.
Raisins: 1 table spoon.
Sundried tomato: 4 pieces.

Asparagus: 5 spears.
Aubergine: 1/3 aubergine.
Beansprots: 2 handfuls.
beetroot: 3 whole or 7 slices.
Broccoli: 2 spears.
Brussel sprouts: 8 sprouts.
Butternut squash: 3 heaped table spoons.
Cabbage: 1/6th small cabbage or 2 handfuls sliced.
Carrot: 3 heaped table spoon sliced or 1/3 of a cereal bowl grated.
Cauliflower: 8 florets.
Celery: 3 sticks.
Courgetters: Half a large courgette.
Cucumber: 5cm long piece.
Leek: 1 leek(white only).
Mange-tout: 1 handful.
Mushrooms(Button): 14.
Onion: 1 medium onion.
Pak Choi: 3 heaped tablespoons(shredded).
Parsnip: 1 large.
Peas: 3 heaped tablespoons.
Pepper: half a pepper.
Pumpkin: 3 heaped tablespoons(diced).
Radish: 10 radishes.
Spinach: 1 cereal bowl.
Spring Onion: 8 onions.
Swede/Turnip: 3 heaped tablespoons(diced),
Sweet potato: 1 large.
Sweetcorn(baby): 6 baby corn.
Sweetcorn(on the cob): 1 cob.
Watercress: 1 cereal bowl.

Peas: 3 heaped tablespoons.
Sweetcorn: 3 heaped tablespoons.

Mixed Veg: 3 tablespoons.
Peas: 3 heaped tablespoons.

Most beans and lentils such as red lentils, chickpeas, soya. pinto Beans, kidney beans,
broad beans, butter beans, cannellinni beans and black eyed beans have portion sizes of 3 heaped tablespoons.
note: 'Beans and pulses count as a maximum of one portion a day,
however much you eat. This is because, while pulses contain
fibre, they don’t give the same mixture of vitamins, minerals
and other nutrients as fruit and vegetables.'

Hope you find this helpful and I will be sure to add to it when I find out more portion sizes. Please share with your family and friends if you did find this helpful, It would mean a lot to me.

I also plan to do a post on Portion sizes related to things like fresh juice and smoothies as part of this healthy-post-a-thon.

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