Welcome to the latest JA Fitness newsletter. If this is your first experience, the idea is to provide you with information about health and fitness. If you choose to follow the advise, that’s great. If you ignore it but come back to it another time, that’s fine too. The old copies of my newsletter will be stored on my website, so you can always find out information when it is needed.
This month I would like to give you some idea of portion sizes, I think you might be surprised.
The daily healthy eating portions for an average 10 stone person are:
| Bread/cereal/rice/pasta/potatoes | 6-7 |
| Vegetables | 3-4 |
| Fruit | 2-3 |
| Meat/poultry/fish/eggs | 2 |
| Milk/yoghurt/cheese | 2 |
| Fats/oils/sweets | small |
Examples of portion sizes:
| Bread/cereal/rice/pasta/potatoes | |
| 1 Weetabix | 1 egg sized potato |
| 2 tbsp cooked rice, pasta, noodles | 1 medium slice of bread |
| 2 tbsp muesli | 1 bagel |
| 3 tbsp cereal flakes | |
| Fruit/vegetables | |
| 2 tbsp tinned fruit in natural juice | Small bowl of salad |
| 1 medium carrot, tomato… | 2 tbsp vegetables |
| 6 strawberries | 1 small glass fruit juice |
| 1 medium apple, pear, peach… | |
| Meat /fish/poultry/eggs | 50-100g lean meat, poultry, oily fish |
| 100-150g white fish | 1 medium egg |
| Dairy/yoghurt | 1/3 pint milk |
| 25g hard cheese (matchbox size) | 130g pot yoghurt/fromage frais |
| Small pot cottage cheese | |
As I have given you lots of pearls of wisdom, this will be my last newsletter. I hope you have found the information useful. If there are any new developments, either in business or exercise products I will let you know.
Please feel free to contact me if you need any advice, or just have some juicy gossip!
I hope you enjoy this information and that it helps to keep you fit, healthy and happy.
Good luck
Jane Ardley
September 2005