Carbohydrate Portions
Recommended portions of high carbohydrate foods below. Take them with protein such as meat, fish and eggs and high-fiber foods like vegetables.
Staple foods
Carbohydrate | Portion per meal |
Rice/ noodles | 3/4 - 1 medium bowl |
Bread, wholemeal | 2-3 slices |
Porridge | 1 - 1 1/4 medium bowl |
Biscuits, unsweetened | 3- pieces |
Potato | 1/4 - 1 medium potato |
Fruits (recommended 2 per day)
Fruit | Portion |
Apple, orange, pear, banana | 1 medium or 1/2 large |
Papaya, guava, watermelon | 1 medium slice |
Mango | 1/2 medium |
Sugary foods
Limit these to not more than 3 times a week.
Carbohydrate | Portion |
Sugary drinks | 1/2 - 1 medium glass |
Jelly | 1 medium slice |
Sponge cake | 1 small slice |
Cake | 1/2 slice |
Cookies | 2-4 pieces |
Honey | 1-2 teaspoons |
Jam | 1-2 teaspoons |
Ice cream | 1/4 - 1/2 cup |
Chocolate | 1 small piece |