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Chapter 5: Appendices

1. Healthy Eating – Portion Size Reference

Food Groups Recommended Food Exchanges
Daily Intakes*
Grains 3-5 bowls 1 level bowl of cooked rice
= 5 full tablespoons of cooked rice
= 1 level bowl of rice noodles (exclude soup)
= 1 full bowl of noodles (exclude soup)
Vegetables At least 3 1 serving of vegetables #
servings = 1 bowl of raw leafy vegetables
= 1/2 bowl of cooked vegetables, sprouts,
gourds or mushrooms (such as Chinese
flowering cabbage, spinach, bok choy, bean
sprouts and eggplants)
= 1/2 bowl of cooked beans (such as snow peas)
Fruits At least 2 1 serving of fruit #
servings = 1/2 piece of banana
= 1/2 piece of orange (large)
= 1/2 bowl of cut-up fruits (such as dragonfruit
and cantaloupe)
= 1/2 bowl of other fruits (such as grapes and
cherries)
Meat, fish, 5-6 taels 1 tael (approximately 40g)
egg and = 1 egg
alternatives
= 1 piece of tofu (~90g)
= 4 tablespoons of cooked soybeans
Milk and 1-2 cups 1 cup
alternatives = 1 cup of milk
= 1 cup of calcium-fortified soy milk
* This is the reference for a healthy elderly. Readers may refer to the website:
https://www.elderly.gov.hk/tc_chi/healthy_ageing/healthy_diet/healthyeating.html for more details.
# Details on portions of fruits and vegetables can be found in the website:
https://www.chp.gov.hk/tc/resources/e_health_topics/12579.html
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