"Twice this amount of broccoli would technically count as two of your five a day, though variety is key - aim for a rainbow selection of different coloured veg," explains Sian Porter. "Have several portions of veg - they should fill half a plate."
"Nuts and seeds are a great snack, they're filling and contain heart-healthy unsaturated fats, but they are calorific," explains Sian Porter. "Try to eat nuts and seeds one by one, spaced out, rather than a few at once."
"A portion of carbs should be around 200 calories (250 for a man)," explains Sian Porter. "The potato here is 180g giving 175 calories, but baking potatoes can be twice as big - so think about sharing one between two."
Sweet potatoes are the same except they would count for one of your five-a-day, unlike white potatoes.
This is about 100g and has around 200 calories. "Unless you're trying to lose weight, a slightly bigger portion won't do you any harm," explains Sian Porter.
A serving no bigger than a teaspoon is ideal. And you should have no more than two to three portions a day.
This piece of chocolate has about 100 calories and would be an appropriate treat to give yourself.
This is about 30g and has 125 calories. "This shows you could easily eat 100 calories without thinking," explains Sian Porter.
This piece of cake is about 185 calories and is a good treat.
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