Food and Exercise
Fit for Football, Fit for Life


What is a Serving / Portion?
Bread, Rice, Pasta, Cereals and Potatoes
1 slice bread
1/2 bread roll
3 tablespoons cereal
3 crackers
1 small potato
2 tablespoons rice/pasta
Fruit and Vegetables
2 tablespoons vegetables
small salad
1 fruit
2 tablespoons tinned/stewed fruit
100ml (small glass) fruit juice
Milk and Dairy Foods
1/3 pint (200ml) milk
1 small pot yoghurt/cottage cheese/fromage frais
1 1/2 oz (40g) cheese (small match box-sized)
Meat, Fish, Chicken, Eggs, Nuts and Pulses
3-4 oz (50g - 70g) beef, pork, ham, liver, chicken, oily fish
4-5 oz (100g - 150g) white fish (not in batter)
2 eggs
3 tablespoons baked beans
2 tablespoons (60g) nuts/nut products eg peanut butter
3 tablespoons pulse based dish
Fatty and Sugary Foods
1 teaspoon butter/margarine/spread
2 teaspoons low fat spread
1 teaspoon oil/lard/dripping
1 teaspoon mayonnaise/salad dressing
sugar (eg in drinks), fatty bacon, sausages, pork pie, sausage roll, crisps, biscuits, fatty gravies, cream doughnut, cakes, ice cream, sweets, chocolates.

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Fit for Football, Fit for Life