UK Recommended Dietary Guidelines.

Daily Serving

1 serving =

Bread 1  portion

A large slice of bread  2 small slices

Cereals  6 portions

 28g 1oz cereal

Potatoes  1 portion

15g 4oz Potatoes

Pasta  90g 3.5oz cooked pasta rice etc.

Meat & Fish  3. portions
4oz 90g cooked lean meat, fish or poultry, or 2 eggs

Pulses  2 portions
6oz 175g cooked pulses

Cheese  1 portion
 1oz 28g medium fat cheese eg.
 Edam, Camembert, Brie, Ricotta
4oz 115g low fat cheese eg. cottage cheese

Milk  1/3 pint milk 190ml

Yogurt  2 portions
 5oz 150g yogurt

Fruit and Veg  5 portions

 1 piece fruit

3.5oz 90g cooked veg

large salad portion

15 to 25g 

Saturated fat 10 to 15g max

The safe limit for Hydrogenated Vegetable oils is about 5g. beware these trans-fats, oxidising agents, which block absorption of nutritious oils.

Recommend 1 teaspoon safflower or sunflower oil per day.