Fruit & vegetables
Fruit & vegetables

Fresh, frozen, canned or dried, they all count towards your 5-a-day target. Read our factsheet for ways to help to reach your 5-a-day target.

Want to lose weight?
Want to lose weight?

Click on the links below to find out the best way to go about losing weight.

Calorie restriction and portion control

Cutting calories is not always easy, but quick wins can be achieved by reducing portion sizes and eating fewer high fat and sugar containing foods such as cakes, savoury snacks, confectionery, processed meats and takeaways.

To help identify changes you can make to your own diet, keep a food diary over a typical week and then assess what changes can realistically be made. Check out our factsheet on successful weight loss.

Try our tips for reducing portion size

  • use a smaller plate, bowl, glass
  • use standard spoon sizes to portion out your food
  • take photos of  your current portion sizes and check to make sure your portion sizes don't creep back up
  • aim to leave the table feeling satisfied but not bloated
  • concentrate on eating, try not to be distracted whilst you eat by the TV or computer   
  • divide your plate into 4 - you meat or fish portion should cover no more than a quarter of the plate, the same for the starchy part of your meal (potato, bread, pasta, rice, cous cous etc)
  • fill half of your plate with vegetables
  • Your meat portion should not be bigger than a pack of cards
  • Your fish portion no bigger than a cheque book
  • Limit hard cheese to no bigger than the smallest match box