advertisement
Updated 05 November 2014

Carbohydrate portion sizes

Carbohydrates should form the basis of a balanced diet. You're allowed 6-11 portions per day, depending on your age and activity levels. But how big is a portion?

0

Carbohydrates should form the basis of a balanced diet. You're allowed 6-11 portions per day, depending on your age and activity levels.

But how big is a portion of carbohydrates? Use this guide:

Breakfast cereals, dry:
1 portion is 3/4 cup or 20g (use high-bran varieties to promote regularity and 'dilute' the energy content of the diet).

Breakfast cereals, cooked:
1 portion is ½ cup or 100g (unsifted maize meal and Maltabella are unprocessed varieties).

Bread and rolls:
1 portion is 1 slice of bread or 1 roll weighing about 25-30g (select wholewheat, rye, brown or seedbread to increase your dietary fibre intake).

Crackers, biscuits:
1 portion is 2-3 crackers or about 20g (select wholewheat or wholegrain products).

Cooked rice, pasta:
1 portion is ½ cup cooked or 100g (buy brown rice or Durum or wholewheat pasta which have a low glycaemic index).

Starchy vegetables:
1 portion is ½ cup or 100g (starchy vegetables include potatoes, sweetcorn or sweet potatoes).

Moderately starchy vegetables:
1 portion is ½ cup or 100g (the list includes vegetables such as beetroot, carrots, onion, green peas, pumpkin, winter squash, butternut and turnips).

Low-starch vegetables:
1 portion is 1 cup or 200g (the list includes asparagus, green beans, broccoli, Brussels sprouts, cabbage, cauliflower, celery, cucumber, eggplant, spinach, lettuce, mushrooms, okra, sweet peppers, radish, sauerkraut, gem squash, tomatoes and watercress).

Fruit:
1 portion is 1 small fruit or ½ a banana, or 1 cup of berries, or ½ cup of fruit juice. Very sweet fruit such as dried fruit, dates, and grapes should be eaten in small quantities, e.g. 2 dates and 12 grapes are regarded as a portion.


 
NEXT ON HEALTH24X
advertisement

Read Health24’s Comments Policy

Comment on this story
0 comments
Comments have been closed for this article.

Live healthier

Hello? »

SEE: Interesting facts about hearing loss Earworms: Let it go Is it bad to sleep with earplugs all the time?

SEE: Do women hear better than men?

The reason why men often appear not to be listening could be because they actually can't hear you.

Confident smile? »

Acidic drinks can harm your kids' smiles The facts on bleaching your teeth Am I taking good care of my teeth?

Why are my teeth stained?

We know the rules – brush your teeth twice a day and floss to keep them healthy. But, have you ever wondered what causes those stains that sometimes appear?