Women 7 carbohydrate portions a day, men 8 carbohydrate portions
| Carbohydrate (starchy food) | One Portion |
| Breakfast cereal, e.g. rice crispies or corn flakes (without added sugar) | 3 tablespoons |
| Weetabix | 1 |
| Shredded wheat | 1 |
| Muesli | 2 tablespoons |
| Bread or toast | 1 large slice (medium thick) |
| Bread roll | half a large roll |
| Crispbreads | 4 |
| Rice, plain boiled | 2 heaped tablespoons |
| Pasta, plain boiled | 3 heaped tablespoons |
| Potatoes | 2 egg sized |
| Muesli bar | 1 |
| Chapati | 1 small |
Men and women, one "occasional food" portion a day
| Occasional foods | One portion |
| Sugar | 3 teaspoons |
| Jam or honey | One heaped teaspoon |
| Crisps, low fat variety | One small packet |
| Cake | half a slice ! |
| Danish pastry | half |
| Biscuits, plain | 2 |
| Chocolate | One small bar or 2 mini bars |
Adapted from the British Heart
Foundation's guide, "So you want to lose weight for good"
Print this page
Return to
previous page