Portion sizes

and food groups

Starchy foods
This includes all breads, potatoes, rice, couscous, bulgur wheat, semolina, tapioca, maize, cornmeal, noodles and pasta, oats, millet,
barley, buckwheat, rye, spelt, plantain, yam, sweet potato, and cassava.

Typical portion sizes (grams/mls/household measures) raw and cooked food

Food Primary Secondary

4-10 year olds 11-18 year olds

Bread: includes white, wholemeal, granary, brown, (50-70g) (80-100g)

wheatgerm, multigrain, potato bread, chapattis, plain 1-2 slices of medium bread 2 thick slices of bread
1 small roll 1 large roll or sub roll
baked naan, rotis, rolls, bagels, pitta, wraps. 1 small or large bagel 1 large bagel
1 small pitta 1 large pitta
2 6” wraps 1 12” wrap
1 10” wrap

Potatoes or sweet potato: includes boiled mashed. Raw 120-170g 200-250g

Jacket and baked potatoes. Raw 200-280g 330-410g

Other starchy root vegetables: Raw 100-150g 150-200g

includes yam, plantain, cocoyam and cassava.

Pasta and noodles: includes white and wholemeal Dried1 45-65g 65-80g
spaghetti, noodles and pasta shapes.

Rice: includes white and brown rice. Dried1 35-55g 55-65g

Other grains: includes couscous, bulgur wheat, maize Dried1 40-60g 60-70g
(polenta) and cornmeal.

Starchy foods where fat or oil has been added before or during the cooking process: include roast or sauted potatoes, chips, potato
wedges, pre-prepared potato products, fried rice, bread, or noodles, hash browns, garlic bread, Yorkshire pudding, chapattis and naan
made with fat, pancakes and waffles cooked in oil.

Potatoes cooked in oil or fat: includes roast or sauted Raw 70-100g 120-150g
potatoes, chips, potato wedges, other processed potato
products such as waffles.

Garlic bread (as an accompaniment). Dried 20g 40g

1 slice 2 slices

Bread with no added fat or oil must be available every day. All types of plain bread with no added fat or oil, including brown,
wholemeal, granary, white, mixtures of white and wholemeal, pitta, rolls, chapattis, naan, ciabatta, and herb bread.

Note: Wholegrain (i.e. made with, or containing whole grain): starchy wholegrains include wholemeal, granary flour, bread and bread
products, wholewheat pasta, brown rice and oats. Higher-fibre white bread, 50/50 bread, half/half wholegrain and white mixes, such as
50/50 mix of brown and white rice, 50/50 whole wheat and white pasta.
1
Based on average weight change of wholemeal and white spaghetti, pasta shapes and noodles
2
Based on average weight change of white and brown rice
 Fruit and Vegetables
This includes vegetables in all forms, including fresh, frozen, canned, dried and juiced, as well as pulses such as beans and lentils.
Vegetables or salad should be offered as an accompaniment to every meal, in addition to any vegetables used as ingredients in
composite dishes such as casseroles and stews. Potatoes are classed as a starchy food and are not included in this food group.

Typical portion sizes (grams/mls/household measures) raw and cooked food

Food Primary Secondary

4-10 year olds 11-18 year olds

Vegetables or mixed salad, salad bars. Raw 40-60g 80g

Vegetables including peas, green beans, sweetcorn, Cooked 40-60g 80g

carrots, mixed vegetables, cauliflower, broccoli, swede, 1-2 tablespoons 2-3 tablespoons
turnip, leek, Brussels sprouts, cabbage, spinach, spring
greens.

Pulses include lentils, kidney beans, chick peas. Dried3 15-20g 30g

Cooked 40-60g 80g

1-2 tablespoons 3 tablespoons

Baked beans in tomato sauce Cooked 50-70g 90-100g

(as an accompaniment). 1-2 tablespoons 3 tablespoons

Vegetable-based soup. Cooked 200-250g 250-300g

Fruits in all forms, including fresh, frozen, canned, dried and juiced. Fruits can be provided within other dishes – for example, fruit-
based desserts such as crumbles.

Large-size fruit e.g. apples, pears, Raw 75-100g 100-150g

bananas, peaches. 1 small sized fruit with skin 1 medium sized fruit with skin

Medium-size fruit e.g. satsumas, tangerines, plums, Raw 50-100g 80-100g

apricots, kiwis. 1 fruit with skin 1-2 fruits with skin

Small fruits e.g. strawberries, raspberries, grapes. Raw 40-60g 80g

10-15 fruits 15-20 fruits

Dried fruit e.g. raisins, sultanas, apricots. Dried 15-30g 25-30g

1/2-1 tablespoon 1 tablespoon

All fruit-based desserts should have a content of at least 50% fruit measured by weight of the raw ingredients (e.g. fruit crumble, fruit
pie, fruit sponge, fruit cobbler, fruit jelly). Fruit used as decoration or jam added to a dessert does not count towards this standard.

Fruit salad, fruit tinned in juice and stewed fruit. Raw/cooked 65-100g 130g
(40 g min fruit) 80g min fruit)
2-3 tablespoons 3-4 tablespoons

3
Based on average weight change of chickpeas, kidney beans and green lentils
Portion sizes
and food groups
Meat, fish, eggs, beans and other non-dairy sources of protein
This includes fresh and frozen meat, poultry, fresh, frozen and canned fish, shellfish, eggs, meat alternatives (including products such as soya and Quorn), tofu, pulses
such as beans (cannellini, kidney, pinto, borlotti, haricot, butter, but not green beans), chickpeas, lentils (red, green, brown and puy) and nuts.

Typical portion sizes (grams/mls/household measures) raw and cooked food

Food Primary Secondary

4-10 year olds 11-18 year olds

Roast red meat includes beef, lamb, pork, veal, venison and goat. Raw 50-80g 80-95g
This is also the meat portion for baked potato and sandwich fillings.

Roast poultry includes chicken, turkey and duck, as well as dishes or Raw 60-85g 85-125g
products made from these meats.

All dishes containing red meat or poultry (e.g. stew, casserole, Raw 50-75g 75-90g
curry, sweet and sour, pie with potato topping) Note: weight may
be reduced proportionately in composite dishes if adding another
protein based food, such as beans, cheese and milk.

Meat-based soup. Cooked 200-250g 250-300g

White fish such as pollock, hake, coley, cod, haddock and plaice – Raw 60-90g 90-125g
whether cooked alone, or in a dish such as a casserole or fish pie, or
as a breaded or battered product.

Oily fish, such as fresh, tinned or frozen salmon, sardines, pilchards, Raw 55-80g 80-110g
mackerel, herring, and fresh or frozen tuna. Tuna only counts as an
oily fish when it is fresh or frozen because the omega-3 fatty acids
are removed during the canning process.

Fish or shellfish such as tuna, salmon, mackerel and prawns, served in Cooked 50-70g 70-100g
a salad, baked potato or sandwich.

Egg served in a salad, baked potato or sandwich. Cooked 1 egg 1-2 eggs

Meat alternatives made from soya beans, such as soya mince, tofu Cooked 50-70g 70-100g
and Quorn™(e.g. vegetarian stew, curry, tikka, sweet and sour). Note:
weight may be reduced proportionately in composite dishes if
adding another protein-based food such as beans, cheese and milk

Pulses such as beans (cannellini, kidney, pinto, borlotti, haricot, Raw 20-25g 40-45g
butter, but not green beans), chickpeas, lentils (red, green, brown
and puy). This also includes nuts. Cooked 50-60g 100-120g
1-2 heaped tablespoons 2-3 heaped tablespoons

Vegetarian sausages, burgers, nut cutlets. Raw/cooked 50-70g 70-100g

Meat products

Sausages made from beef, lamb or pork. Raw 50-75g 75-90g

1 sausage 1-2 sausages

Burgers. Raw 55-80g 80-100g

Scotch pies, bridies, sausage rolls, Cornish pasty, encased meat Cooked 80g 110g
pastry pies, quiche, cold pork pie (e.g. Melton Mowbray).

Breaded or battered shaped chicken and turkey products, e.g. Cooked 50-70g 70-100g
nuggets, goujons, burgers
Milk and dairy
This includes all types of milk, cheese, yoghurt (including plain or fruit, frozen and drinking yoghurt), or fromage frais, milk-based sauces,
custard (made with milk), puddings made from milk and milk-based sauces.

Food Primary Secondary

4-10 year olds 11-18 year olds

Low-fat drinking milk. 150-200 mls 200-250 mls

Milk puddings and whips made with milk. 100-120g 120-150g

Custard made with milk (e.g. served with fruit); portion size excludes fruit. 80-100g 100-120g

Yoghurts. 80-120g 120-150g

Cheese (added to salads, baked potatoes, sandwiches or crackers). 20-30g 30-40g

Foods high in fat, sugar and salt

Deep fried foods: including those deep fried or flash fried in the kitchen or in the manufacturing process, such as chips Refer to relevant portion
(including oven chips), potato waffles, hash browns, samosas, plantain chips, spring rolls, doughnuts, pakora and bhajis. size table

Batter-coated and breadcrumb-coated foods: including any bought-in or homemade products such as chicken Refer to relevant portion
nuggets, fish fingers, battered onion rings and tempura. size table

Pastry: including shortcrust, flaky, filo, choux and puff, used in quiches, meat pies, fruit pies, fruit tarts, sausage rolls, Refer to relevant portion
pasties, samosa. size table

Desserts: include cereal and starch based desserts such as rice, semolina, tapioca pudding, fruit-based desserts such as jelly, fruit compote,
crumbles, and sponge puddings, vegetable-based desserts such as soya-based mousse, egg-based desserts such as ready to eat products and
products prepared from egg such as flans, egg custard, custard fillings in pies, meringues, dairy-based desserts such as puddings with dairy-based
fillings, fruit or flavoured yoghurt or other fermented milk and/or milk products, ice cream, mousse and fat-based desserts, such as ice cream, made
with vegetable fats.

Fruit pies, sponge puddings or crumbles. 80-100g 100-120g

Fruit jelly (portion size excludes fruit). 80-100g 100-120g

Cakes and biscuits: include manufactured, bought-in products and prepared from scratch cakes and biscuits such as individual cakes, buns and pastries,
scones, sweet and savoury biscuits.

Cakes, tray bakes, muffins, scones, doughnuts. 40-50g 50-60g

Biscuits and flapjack. 25-30g 30-40g

Ice cream. 60-80g 100g

Pizza base. 50-70g 80-100g

Savoury crackers, bread sticks (served with fruit, vegetables or dairy foods); portion 10-15g 15-30g
size excludes fruit. 1-2 crackers 2-3 crackers

Condiments: include ketchup, mayonnaise, salad cream, brown sauce, chutney. no more than 10g, or one teaspoonful

Gravy. 20-30g 1 tablespoon 40-50g 2 tablespoons

‘Snacks’ means pre-packaged items other than confectionery, sandwiches, cakes or biscuits, which are ready to eat Refer to relevant portion size
without further preparation and which consist of or include as a basic ingredient potato, cereals, soya, nuts, seeds, table for fruit, vegetables
fruit or vegetables. and crackers

Confectionery: includes cereal bars, processed fruit bars, non-chocolate confectionary (whether or not containing Not permitted –
sugar), chocolate in any form (except hot chocolate), any product containing or wholly or partially coated with no portion sizes
chocolate and any chocolate-flavoured substance. Cocoa is permitted. provided

Healthier Drinks
Fruit/vegetable juice (maximum portion size) 150 mls 150 mls
Drinking milk 150-200 mls 200-250 mls
Combination drinks (fruit juice/water, flavoured milk) (maximum portion size) 330 mls 330 mls
Top Tips
How to increase the iron, zinc and calcium content of your menu

Research shows that some children in Britain aren’t getting enough iron, zinc and calcium in their diets to support
their rapid growth. Here are some ways to boost their intake of these important minerals.

Sources of Iron, Zinc and Calcium in each food group:

Starchy Fruit and Milk and Meat, fish,

foods vegetables dairy foods eggs, beans
and other non-dairy
IRON IRON ZINC sources of protein
Wholemeal bread Pulses e.g. chickpeas, lentils, Cheese
Fortified breakfast cereals beans (not green beans)
Dried apricots
IRON
CALCIUM Lean red meat e.g. beef, lamb
ZINC Raisins Milk Soya beans,
Wholegrain and Yoghurt Pulses e.g. chickpeas, lentils, beans
wheat germ breads CALCIUM Cheese (not green beans)
Plain popcorn Dried figs Milk-based desserts
e.g. custard
Soya drinks enriched
ZINC
CALCIUM Lean red meat
Bread (except wholemeal) with calcium
e.g. beef, lamb, pork
Bread-based products Dark poultry meat
Oily fish e.g. canned sardines,
pilchards, mackerel
Quorn™
Peanuts/ground nuts/almonds
Sesame seeds

CALCIUM
Canned sardines or pilchards,
drained and mashed up with
the bones
Tofu (soya bean)

Managing food allergies and intolerances

Food allergies or intolerances must be taken seriously. Schools and caterers should work closely with parents to support children with
medically-verified allergies or intolerances.

The 2014 EU Food Information for Consumers Regulation (1169/2011) requires food businesses to provide allergy information for
unpackaged foods. There are also changes to existing legislation on labelling allergenic ingredients in pre-packed foods.
See www.food.gov.uk/enforcement/regulation/fir/labelling for more information.

While it can sometimes feel daunting to cater for children with allergies or intolerances, it is important that these children can enjoy
eating school food with their friends. There are a number of organisations who can provide practical help with this issue.
Go to http://whatworkswell.schoolfoodplan.com/articles/category/16/catering-for-special-diets for a comprehensive list of helpful
organisations.
Standards for school food other than lunch
Many of the food-based standards apply to food served throughout the school day, including breakfast, mid-morning break and after school
clubs, as well as from vending machines and tuck shops. We have produced a checklist for schools to ensure the food and drink provision in
each outlet operating in the school is compliant with the food-based standards for food other than lunch, available to download
at www.schoolfoodplan.com/standards/

Fruit and Vegetables Healthier drinks Foods high in fat,

Fruit and/or vegetables available in all school
applies across the whole school day sugar and salt
food outlets.
Free, fresh drinking water at all times. • No more than two portions of food that
SUGGESTIONS FOR WHAT YOU CAN SERVE has been deep-fried, batter-coated,
The only drinks permitted are: breadcrumb-coated, each week (applies
Pots of sliced/chopped fresh fruit. Fruit kebabs. across the whole school day).
Vegetable sticks with dips. Salad shaker pots. • Plain water (still or carbonated).
Malt loaf or fruit bread.  • No more than two portions of food which
• Lower fat milk or lactose reduced milk. include pastry each week (applies across the
whole school day).
• Fruit or vegetable juice (max 150mls).

• No snacks, except nuts, seeds, vegetables and
• Plain soya, rice or oat drinks enriched with
calcium; plain fermented milk (e.g. yoghurt) fruit with no added salt, sugar or fat
drinks. (applies across the whole school day).
Starchy foods
• No savoury crackers or breadsticks.
• Unsweetened combinations of fruit or
Starchy food cooked in fat or oil no more than vegetable juice with plain water (still
two days each week (applies across the whole or carbonated with no added sugars • No confectionery, chocolate and chocolate-
school day). or honey). coated products (applies across the whole
school day).
SUGGESTIONS FOR WHAT YOU CAN SERVE • Combinations of fruit juice and lower fat milk
or plain yoghurt, plain soya, rice or oat • No cakes, biscuits, pastries or desserts
Potatoes, rice, pasta and bread (although these drinks enriched with calcium; cocoa and (except yoghurt or fruit-based desserts
are restricted if cooked in fat or oil). lower fat milk; flavoured lower fat milk, containing at least 50% fruit).
Porridge is a great breakfast food. Use fruit all with less than 5% added sugars or honey.
to sweeten if necessary. Otherwise, choose • Salt must not be available to add to food
fortified breakfast cereals with higher fibre • Tea, coffee, hot chocolate. after it has been cooked.
and low or medium sugar content. Avoid cereals
with lots of added sugar and salt. Combination drinks are limited to a portion size • Any condiments limited to sachets or
of 330mls. They may contain added vitamins or portions of no more than 10 grams or one
minerals, and no more than 150mls fruit juice. teaspoonful.
Fruit juice combination drinks must be at least
45% fruit juice. SUGGESTIONS FOR WHAT YOU CAN SERVE

Remember: foods high in fat, sugar and salt

Meat, fish, eggs, beans are restricted or not permitted at times other
and other non-dairy sources of protein than lunch.

A meat or poultry product (manufactured or

homemade and meeting the legal requirements) Milk and dairy
no more than once each week in primary As with the previous standards, these
schools and twice each week in secondary Lower fat milk must be available for drinking do not apply at parties, celebrations
schools (applies across the whole school day). at least once a day during school hours.
to mark religious or cultural occasions,
SUGGESTIONS FOR WHAT YOU CAN SERVE SUGGESTIONS FOR WHAT YOU CAN SERVE or at fund-raising events.

Offer a variety of sandwich/wraps/muffin Choose lower fat natural (plain) yoghurt and
fillings or toast toppings, such as eggs, plain lower fat fromage frais, and add fruit
houmous, sliced meat, poultry, fish, canned fish, to sweeten.
baked beans. Or serve tortillas, fajitas, burritos,
quesadillas, enchiladas, omelette, Spanish
omelette or frittata.
Advice for preparing varied and tasty menus
1. How to create interesting, varied and healthy menus
The School Food Plan has collected many examples of menus which meet the food-based standards and the
nutrient framework – along with useful recipes created by caterers and cooks. You can access them by going
to www.schoolfoodplan.com/standards/

2. Cooking healthier food 3. Homemade food

• C
 hoose products that meet the Responsibility Deal salt Consider making popular foods like burgers and sausages from
targets: responsibilitydeal.dh.gov.uk scratch. Such homemade offerings are usually healthier than
the pre-made products sold by suppliers. Once you’re cooking
• A
 sk suppliers for nutritional information for their products, from scratch, why not branch out? The same mince used for a
and read food labels to select those with burger could make a meatloaf, meatballs or a ragout, to name
lower amounts of fat, saturated fat, salt and sugars. but a few.
• Take action to limit the fat, sugar and salt content
of recipes.

• Trim visible fat from meat, remove skin from poultry.

4. Reading food labels to choose lower fat,
• Avoid frying or roasting. If you do, use spray oils. saturated fat, sugar and salt products
• Skim fat from the surfaces of liquids.
When buying food, ask suppliers for nutritional information
• Roast
 or grill on a rack or trivet rather than cooking and choose those which are marked as low or medium in fat,
in a flat oven tray. saturated fat, sugar and salt (sodium). Portion sizes given on
the product label may not be appropriate for children, so use
• T hicken soups and sauces with pureed vegetables or the portion size checklist here.
reductions, rather than adding extra flour and fat.

• U
 se lower fat vinaigrette or yoghurt dressings instead
of mayonnaise.

• Don’t add salt when boiling starchy foods or vegetables.

• T ry halving the amount of sugar suggested in recipes.

Or use fresh or dried fruit in dishes instead of sugar.

Food labelling guidelines for fat, saturated fat, salt and sugar per 100g (whether or not it is sold by volume)

NUTRIENT WHAT IS LOW WHAT IS MEDIUM WHAT IS HIGH WHAT IS HIGH

per 100g? per 100g? per 100g? per portion?

Fat 3.0g or less 3.0 - 17.5g More than 17.5g More than 21.0g
Saturated Fat 1.5g or less 1.5 - 5.0g More than 5.0g More than 6.0g
Sugar 5.0g or less 5.0 - 22.5g More than 22.5g More than 27.0g
Salt 0.3g or less 0.3 - 1.5g More than 1.5g More than 1.8g
Criteria for drinks (per 100ml)
Total Fat 1.5g or less 1.5 - 8.75g More than 8.75g More than 10.5g
Saturated Fat 0.75g or less 0.75 - 2.5g More than 2.5g More than 3.0g
(Total) Sugars 2.5g or less 2.5 - 11.25g More than 11.25g More than 13.5g
Salt* 0.3g or less 0.3 - 0.75g More than 0.75g More than 0.9g

* Sodium from all sources expressed as salt (1g sodium = 2.2.g salt)
Good procurement and
Government Buying Standards
There are a number of resources available to caterers
and cooks to help them source their food responsibly.

Government Government Buying Standards set clear technical specifications

buying to assist with buying food and catering services. www.gov.uk/
standards government/policies/making-sustainable-development-a-part-
of-all-government-policy-and-operations

Food for Life The Food for Life Catering Mark provides independent
Catering Mark endorsement that food providers are meeting the school food
standards and serving food prepared from fresh, sustainable and
locally sourced ingredients: www.sacert.org/catering

Fairtrade Buy Fairtrade products. See the national Fairtrade purchasing

guide for caterers at: www.fairtrade.org.uk/en/for-business/
ways-of-working-with-fairtrade/how-to-stock-fairtrade

Marine Stewardship Choose fish from verifiably sustainable sources and ideally Marine
Council Stewardship Council (MSC) certified: www.msc.org
Also see: www.fishonline.org

Food Waste Reducing food waste can save money and time and
be a great way to get pupils involved. For top tips, see:
www.recyclenow.com/recycle/recycle-school/reducing-food-
waste