The list below should be used only as a guide. A serving refers to a normal sized portion that you would have for a meal or a substantial snack. For example, a cereal serving can be two small slices of bread, a portion of pasta or a large potato. A fruit serving is equivalent to one whole piece and a vegetable serving is about 3.5 oz (100g). If you are gaining weight normally, the size of a serving can be based on appetite.

Food Group: Cereals (wheat, oats, rice, barley, rye etc.)
Servings / day : Four

Food Group: Pulses (beans, chick peas, lentils etc.)
Servings / day : One - two

Food Group: Nuts & seeds (almonds, peanuts, nutbutters, sesame seeds etc.)
Servings / day : One - two (small servings)

Food Group: Leafy greens, Red & yellow vegetables, Fresh fruit, Dried fruit
Servings / day : Four - five

Food Group: Dairy products & Soya products (soya milk, tofu etc.)
Servings / day : Three - four

Food Group: Vegetable oils & fats
Servings / day : Two (small servings)

Food Group: Yeast extract & other B12 fortified foods
Servings / day : One