Portion size is critically important for weight control. It is easy to lose sight of portion size and unwittingly consume excessive food and calories – even if the fat content is low or even zero! This guide contains a growing series of popular foods showing portion sizes with their calorie, fat and carbohydrate content.

• Bananas
• Green Grapes
• Orange Juice
• Red Grapes
• Ribena
• Strawberries
• Strawberry Punnet
• Turkish Apricots

Bananas Serving Size Cals kJ Fat Sat Fat Carb Pro Fibre Sod Small, 130g with skin 85 350 0.3 0 19.5 1 2 1 Medium, 170g with skin 110 450 0.3 0 25 1.2 3 1 Large, 210g with skin 130 555 0.4 0 31 1.5 3.5 1

Green Grapes Serving Size Cals kJ Fat Sat Fat Carb Pro Fibre Sod 100g 70 290 0 0 18 0.7 1 2 250g 175 720 0 0 45.5 2 2.5 5 500g 345 1440 0 0 90.5 3.5 5 10

Orange Juice Serving Size Cals kJ Fat Sat Fat Carb Pro Fibre Sod 1 glass, 200mL 75 320 0.2 0 17 1 0.2 4 300mL bottle 115 480 0.3 0 25.5 1.2 0.3 6 500mL bottle 190 800 0.5 0 42.5 2 0.5 10 1 litre carton 380 1600 1 0 85 4 1 20

Red Grapes Serving Size Cals kJ Fat Sat Fat Carb Pro Fibre Sod 100g 70 290 0 0 18 0.5 1 2 250g 175 720 0 0 45.5 2 2.5 5 500g 345 1440 0 0 90.5 3.5 5 10

Ribena Serving Size Cals kJ Fat Sat Fat Carb Pro Sod 250ml carton 105 445 0 0 25.5 0 11 330ml Squeeze Pack 140 585 0 0 33.5 0 17 300ml bottle 210 885 0 0 51 0 23 1 Litre Carton 420 1770 0 0 102 0 45

Strawberries Serving Size Cals kJ Fat Sat Fat Carb Pro Fibre Sod 1 Small, 15g 5 20 0 0 1.2 0.1 0.3 0 1 Medium, 30g 10 40 0.1 0 2.3 0.2 0.6 0 1 Large, 40g 13 55 0.1 0 3 0.3 0.8 0 1 Extra Large, 50g 17 70 0.2 0 4 0.3 1 0 1 Giant, 70g 25 95 0.2 0 5.5 0.5 1.5 1

Strawberry Punnet Serving Size Cals kJ Fat Sat Fat Carb Pro Fibre Sod 1 Medium, 30g 10 40 0.1 0 2.3 0.2 0.6 0 3 Medium, 90g 30 120 0.3 0 7 0.6 2 1 250g Punnet (8-9 medium) 90 365 1 0 20.5 2 5.5 3 500g Punnet 165 680 1.5 0.1 38.5 3.5 10 5

Turkish Apricots Serving Size Cals kJ Fat Sat Fat Carb Pro Fibre Sod 1 piece, 6g 10 50 0 0 3 0.1 0.5 13 3 pieces 35 150 0.1 0 8.5 0.5 1 40 5 pieces 60 250 0.2 0.1 14.5 1 2 66 10 pieces 120 495 0.3 0.1 29 1.5 4 132