portion

guide

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Uncooked Rice or Pasta Golf Ball Cooked Rice or Pasta Tennis Ball

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Small Baked Potato Computer Mouse Small Slice of Bread CD

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Yoghurt Tennis Ball Oil (1tsp) 1 Die

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Butter (1tsp) 1 Die Hard Cheese (30g) Matchbox

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Nuts or Dried Fruit Golf Ball Cooked Chicken or any Meat Deck of Playing Cards

Fish Portion Cheque Book

 calorie
guide
Veg Kcal (80g)
3 heeped tbs
Celery 6 Fruit Kcal Visual Cue
Cucumber 8 Cantaloupe Melon 25 1 slice
Dairy & Fennel 9 Gala Melon 16 1 slice
Dairy Alternatives Kcal 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
Cheese 30g (matchbox size) Sweetcorn 18 Peach 26 1 peach
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
Yoghurt 125g (1 pot) Beetroot 29 Mango 46 2 slices
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 1 Packet (40g) of
(40g uncooked weight) brazil nuts
10 Olives 1 Thin topping Couscous (40g uncooked weight) 2 Scoops of vanilla
(12g of peanut butter) ice Cream
1 tbsp (20g) 1 small pot (55g) of 1 Small croissant
of dried Apricots light chocolate mousse
1 Scoop of fruit sorbet Hummus (100g half a tub)
1 Soft white roll