Sunday, 1 June 2008

Home Cooking Portion Guidelines

When you prepare your meals at home here are some recommendations to help you keep a healthy and balanced lifestyle. I have done some reseach into what is recommended and following that traditional pyrimid of food groups here are my findings.

1 serving of low fat milk and low fat dairy products!

This could be...

1 glass of skimmed milk
A small pot of low fat plain yoghurt or fromage frais.
A slither of cheese
1 tablespoon of low fat soft cheese.

You should have at least 2 portions of fruit and veg!

1 beef tomato
7 baby tomatoes
3 spoons of cooked vegetables
Bowl of salad
2 tablespoons of baked beans or canned beans.

Try and have 1 helping of carbs which could be grains, potato, rice or pasta!

2 potatoes
2 spoons of boiled brown rice
Wholemeal sandwich
3 heaped tablespoons of cooked pasta.

1 dose of meat, fish or protein source!

2 slices of cooked lean beef, pork, or lamb
3 slices chicken or turkey (without the skin)
1 slice of lean ham
1 small can of mackerel, sardines, tuna in spring water
1 medium fillet of plain white fish such as cod
1 small fillet of mackerel, salmon or trout
1 small can of baked beans
1 handful of nuts
4 tablespoons of cooked peas or lentils
4 spoons of cooked soya, quorn or tofu
2 eggs.

Believe it or not... 1 portion of "healthy" fat!

1 teaspoon of butter or margarine
1 teaspoon of olive oil
1 teaspoon of mayonnaise
1 teaspoon of double cream
2 teaspoons on salad cream/reduced fat mayonnaise or dressing
1 teaspoon of peanut butter
2 teaspoons of low fat spread
2 teaspoons of single or sour cream, or half-fat crème fraiche


*Buy low-fat versions of ready meals if you prefer these.
*Always check labels and try and buy food items with less than 3g of fat per 100g of food product.
*Go for the healthier options
*Get as much fruit and veg as you can!

In following these you will not over pack your plate, listen to your eyes over your stomach or consume too much for your body to handle!

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