[{"data":1,"prerenderedAt":-1},["ShallowReactive",2],{"doc-seo-402948-105":3,"detail-sidebar-cat-0-en-105":81,"doc-detail-402948-en":131},{"code":4,"msg":5,"data":6},0,"ok",{"site_id":7,"language":8,"slug":9,"title":10,"keywords":11,"description":12,"schema_data":13,"social_meta":74,"head_meta":76,"extra_data":78,"updated_unix":80},105,"en","your-balanced-diet-get-portion-wise","Your balanced diet - Get portion wise","","Guide on building a balanced diet by choosing the right types of foods and drinks in appropriate portions. Explains why portion size matters, how to determine suitable quantities for different individuals using average guidance (based on a 2000 kcal daily need), and how meal planning can be adapted to preferences such as flexitarian, vegetarian, or vegan diets. Includes practical methods for measuring portions, example daily meal planning, and suggested portion categories across food groups.",{"@graph":14,"@context":73},[15,34,56],{"@type":16,"itemListElement":17},"BreadcrumbList",[18,23,27,31],{"item":19,"name":20,"@type":21,"position":22},"https://docshare.wps.com","Home","ListItem",1,{"item":24,"name":25,"@type":21,"position":26},"https://docshare.wps.com/document/","Document",2,{"item":28,"name":29,"@type":21,"position":30},"https://docshare.wps.com/document/healthcare/","Healthcare",3,{"item":32,"name":10,"@type":21,"position":33},"https://docshare.wps.com/document/your-balanced-diet-get-portion-wise/402948/",4,{"url":32,"name":10,"@type":35,"image":36,"author":41,"headline":10,"publisher":44,"fileFormat":47,"inLanguage":8,"description":12,"dateModified":48,"datePublished":49,"encodingFormat":47,"isAccessibleForFree":50,"interactionStatistic":51},"DigitalDocument",{"url":37,"@type":38,"width":39,"height":40},"https://docshare.wps.com/thumbnails/your-balanced-diet-get-portion-wise/402948.png","ImageObject",300,407,{"name":42,"@type":43},"supergirl","Person",{"url":19,"name":45,"@type":46},"DocShare","Organization","application/pdf","2026-10-29","2026-09-27",true,{"@type":52,"interactionType":53,"userInteractionCount":55},"InteractionCounter",{"@type":54},"ViewAction",11,{"@type":57,"mainEntity":58},"FAQPage",[59,65,69],{"name":60,"@type":61,"acceptedAnswer":62},"Why should you think about portion size when eating?","Question",{"text":63,"@type":64},"Portion size affects how much food and drink you consume compared with what supports a healthy, balanced diet. The guide emphasizes matching the right types of foods and drinks with the right amounts for you.","Answer",{"name":66,"@type":61,"acceptedAnswer":67},"How are suggested portion sizes calculated in this guide?",{"text":68,"@type":64},"The booklet provides average portion sizes for healthy adults, based on a daily calorie need of 2000 kcal. It also notes that needs vary with height, activity level, and whether someone is trying to lose weight.",{"name":70,"@type":61,"acceptedAnswer":71},"What is the recommended way to measure portions accurately?",{"text":72,"@type":64},"Weighing your food is the best way to measure portion sizes accurately. The guide also provides practical measurement ideas and explains that hand measures help approximate portions based on hand size.","https://schema.org",{"og:url":32,"og:type":75,"og:title":10,"og:site_name":45,"og:description":12},"article",{"robots":77,"canonical":32},"index,follow",{"doc_id":79,"site_id":7},402948,1791134151,{"code":4,"msg":82,"data":83},"success",[84,88,92,96,101,106,110,115,120,123,127],{"id":22,"doc_module":4,"doc_module_name":25,"category_name":85,"show_sort_weight":86,"slug":87},"Story & Novel",90,"story-novel",{"id":26,"doc_module":4,"doc_module_name":25,"category_name":89,"show_sort_weight":90,"slug":91},"Literature",80,"literature",{"id":33,"doc_module":4,"doc_module_name":25,"category_name":93,"show_sort_weight":94,"slug":95},"Exam",70,"exam",{"id":97,"doc_module":4,"doc_module_name":25,"category_name":98,"show_sort_weight":99,"slug":100},5,"Comic",60,"comic",{"id":102,"doc_module":4,"doc_module_name":25,"category_name":103,"show_sort_weight":104,"slug":105},6,"Technology",50,"technology",{"id":107,"doc_module":4,"doc_module_name":25,"category_name":29,"show_sort_weight":108,"slug":109},7,40,"healthcare",{"id":111,"doc_module":4,"doc_module_name":25,"category_name":112,"show_sort_weight":113,"slug":114},8,"Research & Report",30,"research-report",{"id":116,"doc_module":4,"doc_module_name":25,"category_name":117,"show_sort_weight":118,"slug":119},9,"Religion & Spirituality",20,"religion-spirituality",{"id":118,"doc_module":4,"doc_module_name":25,"category_name":121,"show_sort_weight":118,"slug":122},"World Cup","world-cup",{"id":124,"doc_module":4,"doc_module_name":25,"category_name":125,"show_sort_weight":124,"slug":126},10,"Lifestyle","lifestyle",{"id":128,"doc_module":4,"doc_module_name":25,"category_name":129,"show_sort_weight":97,"slug":130},19,"General","general",{"code":4,"msg":82,"data":132},{"doc_id":79,"user_id":133,"nickname":42,"user_avatar":134,"doc_module":4,"category_id":107,"category_name":29,"doc_title":10,"doc_description":12,"doc_content":135,"file_id":136,"file_url":137,"file_type":138,"file_size":139,"view_count":55,"is_deleted":4,"is_public":22,"is_downloadable":22,"audit_status":22,"page_count":116,"language":140,"language_code":8,"site_id":7,"html_lang":8,"table_of_contents":141,"faqs":142,"seo_title":143,"seo_description":12,"update_tm":144,"read_time":145,"preview_page_count":4},962088121634,"https://ap-avatar.wpscdn.com/davatar_9964176cb1d06d4a9deccf72a44ae3dc","Your balanced diet  \nGet portion wise!  \nThe right types of foods and drinks in the right  \namounts for you!  \nFull portion size list.  \nContents  \nWhy think about portion size? 1  \nGetting portion size right for you 1  \nA balanced diet across the day 2  \nMeasuring portion size 3  \nStarchy foods 4  \nProtein foods 6  \nDairy and alternatives 9  \nFruit and vegetables 10  \nUnsaturated oils and spreads 11  \nTreats 11  \nMeals and dishes 12  \nFAQs 12  \nWhy think about portion size?  \nMost of us probably don’t think about portion size when we eat – it depends on what we would usually have, how hungry we feel and how much is in a pack or on a plate. But having a healthy, balanced diet is about getting the right types of foods and drinks in the right amounts.This guide aims to help you find the right balance for you – it’s not only about how much you eat, it’s also about eating differently! The information in this booklet has been developed by the British Nutrition Foundation. The portion sizes given are not Government recommendations but suggestions of practical portion sizes for healthy adults for a range of foods and drinks. These can be used to complement the Government’s  Eatwell Guide , which provides guidance on the proportions of the food groups that make up a healthy, balanced diet.  \nGetting portion size right for you  \nWe’re all individuals with different needs. For healthy adults the types of different foods and drinks we need are pretty much the same for all of us. But, the amount of food we need varies from person to person.  \nThe portion sizes we give in this booklet are averages for healthy adults, based on a daily calorie need of 2000kcal – the amount estimated for an average, adult woman. If you’re tall or very active you may need more. If you’re a small person or are trying to lose weight, you may need smaller portions. If you use the hand measures we give, portion sizes will vary with the size of your hands and so, generally, bigger people will get bigger portions and smaller people will get smaller portions.  \nThere are lots of different ways to eat a healthy, balanced diet and you can use this guidance to fit in with your preferences and beliefs – from a flexitarian (plenty of plant-based foods with some animal foods), to a vegetarian or vegan diet. It’s about balancing the food groups and finding the portion sizes that are right for you.  \n1  \nA balanced diet across the day  \nThis image shows how many portions to aim for from each of the main food groups each day for a healthy, balanced diet.  \nPutting into practice – an example day  \n\n| Meal | Foods included | | | |  | |\n| --- | --- | --- | --- | --- | --- | --- |\n| Breakfast | Wholegrain cereal and milk |  | 􀀹 |  | 􀀹 |  |\n|  | A banana | 􀀹 |  |  |  |  |\n|  | Small glass of orange juice | 􀀹 |  |  |  |  |\n| Morning snack | An apple | 􀀹 |  |  |  |  |\n| Lunch | Tuna and sweetcorn sandwich |  | 􀀹 | 􀀹 |  |  |\n|  | Carrot sticks | 􀀹 |  |  |  |  |\n|  | 2 satsumas | 􀀹 |  |  |  |  |\n| Afternoon snack | Cheese and oatcakes |  | 􀀹 |  | 􀀹 |  |\n| Evening meal | Spaghetti bolognese | 􀀹 | 􀀹 | 􀀹 |  |  |\n|  | Broccoli | 􀀹 |  |  |  |  |\n|  | Small pot of fruit yogurt |  |  |  | 􀀹 |  |\n| TOTAL PORTIONS PER DAY |  | 7 | 4 | 2 | 3 |  |\n\nMeasuring portion size  \nIn the next pages you will find suggested portion sizes for healthy adults for a range of foods and drinks from each of the main food groups.  \nThese portion sizes are based on an analysis of how the portions of foods and drinks we consume can fit into a healthy, balanced diet. They aim to give you an idea of sensible portion sizes but you will find that the portions available in shops, cafes, restaurants and takeaways will vary.  \nFor each portion size we have given the weight in grams, the calorie content and a practical way of measuring it, unless it is something that comes ready portioned like a bagel, a sausage or a can of tuna. The calorie values are based on average data and so you may see different values on food packs","cbCailDDqELmB3rk","https://ap.wps.com/l/cbCailDDqELmB3rk","pdf",992952,"English","# Why think about portion size?\n## Getting portion size right for you\n# A balanced diet across the day\n## Measuring portion size\n# Food groups and portion guidance\n## Starchy foods\n## Protein foods\n## Dairy and alternatives\n## Fruit and vegetables\n## Unsaturated oils and spreads\n## Treats\n# Meals and dishes\n# FAQs","[{\"question\":\"Why should you think about portion size when eating?\",\"answer\":\"Portion size affects how much food and drink you consume compared with what supports a healthy, balanced diet. The guide emphasizes matching the right types of foods and drinks with the right amounts for you.\"},{\"question\":\"How are suggested portion sizes calculated in this guide?\",\"answer\":\"The booklet provides average portion sizes for healthy adults, based on a daily calorie need of 2000 kcal. It also notes that needs vary with height, activity level, and whether someone is trying to lose weight.\"},{\"question\":\"What is the recommended way to measure portions accurately?\",\"answer\":\"Weighing your food is the best way to measure portion sizes accurately. The guide also provides practical measurement ideas and explains that hand measures help approximate portions based on hand size.\"}]","Your balanced diet - Get portion wise | PDF",1790535578,23]