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 |
