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portion

guide
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Uncooked Rice or Pasta

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Golf Ball

Cooked Rice or Pasta

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Small Baked Potato

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Computer Mouse

Small Slice of Bread

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Yoghurt

Oil (1tsp)

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1 Die

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1 Die

Hard Cheese (30g)

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Nuts or Dried Fruit

CD

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Tennis Ball

Butter (1tsp)

Tennis Ball

Matchbox

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Golf Ball

Cooked Chicken or any Meat

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Fish Portion

Cheque Book

Deck of Playing Cards

calorie guide Veg Kcal (80g) 3 heeped tbs Celery 6 Fruit Kcal Visual Cue Cucumber 8 Cantaloupe Melon 25 1 slice Dairy & Dairy Alternatives Kcal Fennel 9 Gala Melon 16 1 slice Lettuce 10 Raspberries 20 2 handfuls Milk ( ½ pint) Mushrooms 10 Blackberries 20 2 handfuls Skimmed milk 94 Green peppers 12 Honeydew Melon 23 1 slice Semi-Skimmed milk 135 Aubergine 12 Strawberries 23 7 fresh strawberries Whole Milk 193 Courgette 14 Grapefruit 23 1 half Soya (sweetened) milk 129 Tomatoes 14 Watermelon 62 1 slice Soya (unsweetened) milk 90 Leeks 17 Mandarin 26 3 heaped tablespoons Sweetcorn 18 Peach 26 1 peach Cheese 30g (matchbox size) Cheddar cheese 124 Green beans 19 Tangerine 32 2 small tangerines Half-fat cheddar cheese 82 Swede 19 Satsuma 32 2 satsumas Brie 103 Spinach 20 Plum 40 2 plums Cottage cheese 28 Asparagus 20 Orange 44 1 medium orange Feta cheese 75 Mangetout 21 Clementine 30 2 small clementines Emmental cheese 115 Yellow peppers 21 Nectarine 52 1 nectarine Edam cheese 102 Cauliflower 22 Pear 72 1 medium pear Parmesan cheese 125 Cabbage 22 Pineapple 33 1 large slice Stilton cheese 123 Broccoli 26 Apple 47 1 medium apple Wensleydale cheese 113 Red peppers 26 Cherries 67 14 cherries Camembert 87 Brussel sprouts 28 Kiwi 49 2 kiwis Goats Cheese 96 Carrots 28 Blueberries 45 4 heaped tablespoons Beetroot 29 Mango 46 2 slices Yoghurt 125g (1 pot) Plain 99 Onions 29 Grapes 48 1 handful Fruit 136 Parsnips 53 Banana 95 1 medium banana Low-fat plain 70 Peas 63 Avocado 185 1 half of large avocado Low-fat fruit 98 Sweet potato 70 Raisins 27 1 tablespoon (10g) Extras: 0-50 kcal 50-100 kcal 100-200 kcal 200-300 kcal 300+ kcal 1 Crisp-bread 1 Slice of wholemeal bread 1 Small baked potato 1 Large baked potato 1 Plain naan bread 1 Cream cracker 1 Oatcake Pasta (40g uncooked weight) 1 Plain bagel 4 Breadsticks 1 Boiled egg Basmati rice (40g uncooked weight) 1 Toasted muffin 1 Sugar-free ice lolly 1 Small pot of jelly (125g) Egg noodles (40g uncooked weight) 1 Chocolate-chip muffin 1 Side salad (no dressing) 1 tbsp of Sunflower Seeds (14g) Easy cook white rice (40g uncooked weight) 1 Packet (40g) of brazil nuts 10 Olives 1 Thin topping (12g of peanut butter) Couscous (40g uncooked weight) 2 Scoops of vanilla ice Cream 1 tbsp (20g) of dried Apricots 1 small pot (55g) of light chocolate mousse 1 Small croissant 1 Scoop of fruit sorbet Hummus (100g half a tub) 1 Soft white roll .