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NAFLD – How many calories do I need?

This depends on your whether you are male or female, your age and weight, and how much exercise you do. For example, a small elderly woman who is not very active will need less food than a large young man who does lots of exercise.

To lose a healthy and realistic 0.5-1.0kg (1-2lb) a week, you need to eat 500-1000 fewer calories a day than your body needs to maintain a steady weight.

This means that most women can lose weight on 1500 calories a day and men on 1800 calories. Use the serving and portion guide on page 8 or 9 to work out how many servings of each food group to have each day to eat this many calories and have a healthy balanced diet.

Number of servings from each food group for a 1500-calorie and 1800-calorie eating plan.

Food group1500 calories1800 calories
Fruit and veg67
Extra/snacks130 calories200 calories

Portion guide

Starchy foods – a serving is:

  • 3 tablespoons of breakfast cereal such as bran flakes or porridge oats
  • 1 wheat biscuit
  • 1 slice of bread
  • Half a large bread roll/bagel
  • Half a pitta or 1 mini pitta
  • 1 small chapatti
  • 2 heaped tablespoons of boiled rice
  • 1 small naan bread
  • 3 heaped tablespoons of boiled pasta
  • 1.5 thick slices of boiled yam
  • Two 2 egg-sized potatoes
  • 1 medium-sized plantain
  • 1 small slice of malt loaf
  • Half an English muffin
  • Half a fruit or plain scone

Fruits and vegetables – a serving is:

  • 1 medium-sized fruit such as an apple, orange, banana, or half a grapefruit
  • 2 small fruits such as satsumas, plums, or apricots
  • A handful of grapes, berries, cherries, or lychees
  • 1 slice of large fruit such as melon or pineapple
  • 3 heaped tablespoons of tinned fruit in juice or stewed fruit
  • 1 heaped tablespoon of dried fruit
  • 1 small glass of fruit juice (150ml)
  • 3 heaped tablespoons of cooked vegetables such as peas, carrots, peppers or mushrooms
  • 1 dessert bowl of salad.

Dairy – a serving is:

  • 200ml (one third of a pint) of semi-skimmed milk/soya milk
  • 1 small pot (150g) of yoghurt or fromage frais
  • 1 small matchbox-size (30g/1 oz) piece of cheddar or other hard cheese
  • 45g (1.5oz) of reduced fat cheese
  • 60-SOg (2-3oz) of reduced fat soft cheese
  • 90g (3oz) of cottage cheese.

Meat/alternatives – a serving is:

  • 60-90g (2-3oz) of cooked lean meat such as beef, pork, mince, lamb, chicken, and turkey
  • 120-150g (4-5 oz) of fish (white or oily)
  • 2 eggs
  • 2 tablespoons of nuts
  • 4 tablespoons of beans such as kidney beans, butter beans or chickpeas
  • 4 tablespoons of lentils or dahl
  • 120g (4oz) of soya, tofu, or Quorn.

Fats and oils – a serving is:

  • 1 teaspoon of oil or ghee
  • 1 teaspoon of butter or margarine
  • 1 teaspoon of mayonnaise
  • 2 teaspoons of low-calorie mayonnaise
  • 1 tablespoon of salad cream
  • 2 tablespoons of low-calorie salad cream
  • 2 teaspoons of double cream.


About 50 calories

  • 1 plain biscuit
  • 1 medium piece of fruit
  • 1 small pot (150g) of diet yoghurt
  • 1 crispbread

About 100 calories

  • 2 pieces of fruit
  • 2 rice cakes with reduced fat spread and honey
  • 1 cereal bar
  • 1 small scoop of ice cream
  • 2 plain biscuits
  • 30g of boiled sweets
  • 1 small packet low fat crisps.

About 150 calories

  • 1 chocolate biscuit
  • 2 small slices of toast with low fat spread
  • 1 bread roll
  • 1 small pot (150g) of low-fat yoghurt, custard or rice pudding
  • 1 packet of crisps.

About 200 calories

  • 2 slices of bread or toast (with spread from allowance)
  • 3 tablespoons of breakfast cereal with 200ml (one third of a pint) of semi-skimmed milk
  • 1 chocolate bar
  • 1 slice fruit or sponge cake.