portion
guide
=
Uncooked Rice or Pasta
=
Golf Ball
Cooked Rice or Pasta
=
Small Baked Potato
=
Computer Mouse
Small Slice of Bread
=
Yoghurt
Oil (1tsp)
1 Die
=
1 Die
Hard Cheese (30g)
=
Nuts or Dried Fruit
CD
=
Tennis Ball
Butter (1tsp)
Tennis Ball
Matchbox
=
Golf Ball
Cooked Chicken or any Meat
=
Fish Portion
Cheque Book
Deck of Playing Cards
calorie
guide
Veg
Kcal (80g)
3 heeped tbs
Celery
Fruit
Kcal
Visual Cue
Cucumber
Cantaloupe Melon
25
1 slice
Dairy &
Dairy Alternatives Kcal
Fennel
Gala Melon
16
1 slice
Lettuce
10
Raspberries
20
2 handfuls
Milk ( 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
