Size matters

Size matters

Now that you know about healthy foods, it's important to get your portion sizes right - too much of a good thing is still too much! 

  • Table -vegetables


    Vegetables & salad

    Salads and vegetables should make up the biggest proportion of your plate.


    Vibrant salads and vegetables add colour and texture, making meals interesting as well as healthy. We are encouraged to eat at least five serves of salads and vegetables and should choose a variety of colours for maximum health and nutrition.


    One serve is equal to:

    • ½ cup raw or cooked carrots, pumpkin, cauliflower or cabbage
    • 1 cup of raw or cooked green leafy vegetables
    • 1 cup raw green salad vegetables
    • 1 small to medium tomato
  • Table -protein



    Eating a source of protein with your meals, will promote strong muscles, provide important vitamins and can help you feel full for longer.


    Depending on your gender and activity levels, two to three serves of protein each day is sufficient to meet your nutritional needs.


    One serve is about one small palm size. This could be 65g cooked lean meats such as beef or lamb, 80g cooked poultry such as chicken or 100g cooked fish.

    Non-meat protein foods include eggs, cooked beans, lentils, chick peas and nuts.


    Dairy foods are also an important source of protein as well as carbohydrate.


  • Table -carbs



    Aim to fill about a quarter of your plate with carbohydrate-based foods. The inclusion of a healthy source of carbohydrate at each meal will help manage your blood glucose levels and keep your energy levels up.


    You need to eat a variety of carbohydrates each day, including cereals, whole grains, and starchy vegetables to get the right balance of nutrients.


    Looking at the portion plate as a guide, your carbohydrate serve could include 1 cup of cooked rice, pasta or noodles, a medium potato, 1 cup of corn kernels, or 2 slices of bread or a bread roll. Add in a piece of fruit or yoghurt for a fresh and healthy dessert.


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