What is a portion?

Most people get confused about the size of a portion.
Here's a good guide:

Grains and cereals: a cupful of cooked rice, oats or millet (or half a cup uncooked) or a thick slice of wholegrain bread.  Aim for 2 portions a day.

Beans and pulses: a cupful cooked. Aim for 1 portion at least 3 times a week.

Fruits: 1 apple, orange, kiwi, mango, papaya or banana, 2 small plums or a cupful of berries. The important thing here is to vary the fruit you eat. Don't always have the same things. Your fruit intake should be at least 5 portions a day.

Vegetables: have 4 or 5 portions daily of a variety of vegetables such as peas, runner beans, cauliflower, carrots, tomatoes, broccoli, spinach and kale. Aim for a good variety over the week. Count a salad, steamed or a stir-fry(with minimum of oil and a couple of tablespoons of water or veg stock to steam it, so it's really a "steam-fry") as 1 portion.

Meat and fish: red meat (lean lamb, beef or pork), 1 stake  every week or two; white or wild meat (pheasant, turkey, venison, guinea fowl and so on), 120 to 180g once a week; fish, 1 trout, 1 mackerel, a wild salmon steak or a tin of sardines at least 3 times a week.

Dairy: half a glass of semi-skimmed milk or 60g cheese daily.

Eggs: are another valuable source of protein and minerals, and some varieties are rich in omega-3 fatty acids, one, once or twice a week. The omega-3 content in this kind of egg is determined by the feed the birds are given. This information is often included on the eggbox label.

Fats and oils: 1 tablespoon of olive oil or flax oil, or up to 15g butter (preferably organic unsalted butter) daily.