Download printable sheets below with food groups that you can cut out and use to decorate your portion plate: click on the image then right click to save or print.
Bread, Cereals, Potatoes, Pasta and Rice.
1 Portion is your fist size or:
1 slice of brown sliced bread or wholegrain soda bread, 2-3 crackers or crispbreads, 4 dessertspoons ﬂake type high ﬁbre breakfast cereal with out sugar, honey or chocolate coating, 3 dessertspoons dry porridge oats, 2 breakfast cereal wheat or oat biscuits, 3 dessertspoons muesli, without sugar or honey coating, 1 medium or 2 small potatoes, 2 dessertspoons of mashed potatoes,3 dessertspoons or 1/2 cup boiled pasta, rice, noodles (25g/1 oz uncooked), 1 cup of yam or plantain.
- Choose any 6 or more portions each day for all ages and up to 12 portions if you are active.
- Body size is important too. Younger, smaller children (5-13 years) need less than older children.
- Teenage boys, men and older men need more portions than girls or women.
- Most men need about 8 portions a day and most women need about 6 portions
Fruit and Vegetables:
1 Portion is your fist size or:
1 medium apple, orange,banana, pear or similar size fruit, 2 small fruits – plums, kiwis or similar size fruit, 10-12 berries, grapes or cherries, ½ a grapefruit, 1 heaped dessertspoon of raisins or sultanas, 4 dessertspoons of cooked fresh, fruit, fruit tinned in own juice or frozen fruit, 4 dessertspoons of cooked vegetables – fresh or frozen a bowl of salad – lettuce, tomato,cucumber a bowl of homemade vegetable soup, 1 small corn on the cob or 4 heaped dessertspoons of sweetcorn a small glass (100ml) of unsweetened fruit juice or a smoothie made only from fruit or vegetables.
- All age groups need at least 5 Portions a day and more.
Meat, Poultry, Fish, Eggs, Beans and Nuts
1 Portion is the palm of your hand or:
50-75g/2-3oz cooked lean beef, pork, lamb, lean mince, chicken(This is about 100g/4oz of raw meat or poultry and is about the size of a pack of cards) 100g/4oz cooked oily ﬁsh (salmon,mackerel, sardines) or white ﬁsh (cod, haddock, plaice) 2 eggs- limit to 7 eggs a week, 100g/4oz soya or tofu, 125g/5oz hummus, 6 dessertspoons of peas, beans(includes baked beans) or lentils, 40g/1.5oz unsalted nuts or peanut butter or seeds,100-150g/4-6oz cooked meat or 200g/8oz ﬁsh is equal to 2 servings.
- Choose any 2 portions each day.
Milk, Yogurt and Cheese
1 Portion is:
1 large glass (200ml) low fat or low fat fortiﬁed milk, 1 large glass (200ml) calcium enriched Soya milk, 1 small carton yogurt (125ml), 1 yogurt drink (200ml), 1 small carton fromage frais, 25g/1oz (matchbox size piece) of low fat cheddar or semi-soft cheese, 50g/2oz low fat soft cheese, 2 processed cheese triangles, 75g/3oz cottage cheese, 1 portion of milk pudding made with a large glass low fat milk.
- Choose any 3
- Children aged 9-18 years need 5 portions a day.
- Women who are pregnant or breastfeeding need 3 portions a day
For further advice on healthy eating see
Get Wise about Portion Size
A group of parents in Terenure have launched a ‘healthy eating’ initiative to address the increasing trend towards childhood obesity. The goal of this “Get wise about portion size” campaign is to promote healthier eating for our children by educating them on portion sizes and wise food choices. Parents, schools, local shops and businesses, resident groups, sports clubs and health representatives have all being asked to give their support, to target the widest possible audience
The Portion Plate
Our children will be making a ‘’portion plate’’ in school or at home as homework. To learn how to make a Portion Plate and for more information, please see video above.
The Portion Plate is a simple tool for learning how much you should eat as part of your diet. Not only does the plate show you how much to eat, but it also teaches the components of a healthy, balanced meal. The plate’s messages are simple:
When you eat a meal, try to make half your plate fruits and vegetables, eat more whole grains, and don’t oversize your portions. By making the plate it will help our children to remember to eat a variety of foods as part of a nutritious, balanced diet.
How does the plate work?
It’s a memory aid. Our children will make a portion plate from a paper plate as an art project. By making the plate our children will learn how much and what makes up a balanced meal. In short, the plate will help our children to remember healthy eating habits every time they sit down to eat. Even when they are not at home, they will remember the visual cues of the plate and be less tempted to overload their portions. For tips and information, like us on Facebook: https://www.facebook.com/portionwise or follow us on Twitter: https://twitter.com/portionwise123