BREADS & CEREALS Bagel ( 1 average ) Biscuit digestives Jaffa cake Bread white (thick slice) Bread wholemeal

(thick) Chapatis Cornflakes Crackerbread Cream crackers Crumpets Flapjacks basic fruit mix Macaroni (boiled) Muesli Naan bread (normal) Noodles (boiled) Pasta ( normal boiled ) Pasta (wholemeal boiled ) Porridge oats (with water) Potatoes** (boiled) Potatoes** (roast) Rice (white boiled) Rice (egg-fried) Rice ( Brown ) Rice cakes Ryvita Multi grain Ryvita + seed & Oats Spaghetti (boiled)

Portion size * 140 cals (45g) 86 cals (per biscuit) 48 cals (per biscuit) 96 cals (1 slice 40g) 88 cals (1 slice 40g) 250 cals 130 cals (35g) 17 cals per slice 35 cals (per cracker) 93 cals (per crumpet) 320 cals 238 cals (250g) 195 cals (50g) 300 cals (small plate size) 175 cals (250g) 330 cals (300g) 315 cals (300g) 193 cals (350g) 210 cals (300g) 420 cals (300g) 420 cals (300g) 500 cals 405 cals (300g) 28 Cals = 1 slice 37 Cals per slice 180 Cals 4 slices 303 cals (300g)

per 100 grams (3.5 oz) 310 cals 480 cals 370 cals 240 cals 220 cals 300 cals 370 cals 325 cals 440 cals 198 cals 500 cals 95 cals 390 cals 320 cals 70 cals 110 cals 105 cals 55 cals 70 cals 140 cals 140 cals 200 cals 135 cals 373 Cals 331 Cals 362 Cals 101 cals

energy content Medium High Med-High Medium Low-med Medium Med-High Low Calorie Low / portion Low-Med High Low calorie Med-high Medium Low calorie Low calorie Low calorie Low calorie Low calorie Medium Low calorie High in portion Low calorie Medium Medium Medium Low calorie

Meats & Fish

Portion size *

per 100 grams (3.5 oz)

energy content

Anchovies tinned Bacon average fried Bacon average grilled Beef (roast) Beef burgers frozen Chicken Cockles Cod fresh Cod chip shop food Crab fresh Duck roast Fish cake Fish fingers Gammon Haddock fresh Halibut fresh Ham Herring fresh grilled Kidney Kipper Liver Liver pate Lamb (roast) Lobster boiled Luncheon meat Mackeral Mussels Pheasant roast Pilchards (tinned)

300 cals 250 cals (2 rashers) 150 cals 300 cals 320 cals 220 cals 50 cals 150 cals 400 cals 200 cals 400 cals 90 cals per cake 50 cals per piece 320 cals 200 cals 220 cals 6 cals 300 cals 200 cals 200 cals 200 cals 150 cals 300 cals 200 cals 300 cals 320 cals 90 cals 200 cals 140 cals

300 cals 500 cals 380 cals 280 cals 280 cals 200 cals 50 cals 100 cals 200 cals 110 cals 430 cals 200 cals 220 cals 280 cals 110 cals 125 cals 240 cals 200 cals 160 cals 120 cals 150 cals 300 cals 300 cals 100 cals 400 cals 300 cals 90 cals 200 cals 140 cals

Medium High Med-High Medium Med-High Medium Low Low calorie Med-High low calorie High Medium Medium Med-High Low calorie Low calorie Medium Medium Medium Low calorie Medium Medium Med-High Low calorie High Medium Low-Med Medium Medium

Prawns Pork Pork pie Rabbit Salmon fresh Sardines tinned in oil Sardines in tomato sauce Sausage pork fried Sausage pork grilled Sausage roll Scampi fried in oil Steak & kidney pie Taramasalata Trout fresh Tuna tinned water Tuna tinned oil Turkey Veal

180 cals 320 cals 320 cals 200 cals 220 cals 220 cals 180 cals 250 cals 220 cals 290 cals 400 cals 400 cals 130 cals 200 cals 100 cals 180 cals 200 cals 300 cals

100 cals 290 cals 450 cals 180 cals 180 cals 220 cals 180 cals 320 cals 280 cals 480 cals 340 cals 350 cals 490 cals 120 cals 100 cals 180 cals 160 cals 240 cals

Low- Med Med-High High Medium Medium Medium Medium High Med-High High High High High Low calorie Low calorie Medium Medium

Milk & Dairy produce

Cheese average Cheddar types average reduced fat Cheese spreads average Cottage cheese low fat Cottage cheese Cream cheese Cream fresh half Cream fresh single Cream fresh double Cream fresh clotted Custard Eggs ( 1 average size) Eggs fried Fromage frais Ice cream Milk whole Milk semi-skimmed Milk skimmed Milk Soya Mousse flavored Omelette with cheese Trifle with cream Yogurt natural Yogurt reduced fat

Portion size *
110 cals (25g) 130 90 cals 40 calories 49 cals 200 cals 128 cals 160 cals 340 cals 480 cals 210 cals 90 cals 120 cals 125 cals 200 cals 175 cals (250ml/half pint) 125 cals (250ml/half pint) 95 cals (250ml/half pint) 90 cals 120 cals 300 cals 290 cals 90 cals 70 cals

per 100 grams (3.5 oz)

440 cals 260 calories 270 80 cals 98 cals 428 cals 160 cals 200 cals 430 cals 600 cals 100 cals 150 cals 180 cals 125 cals 180 cals 70 cals 50 cals 38 cals 36 cals 140 cals 266 cals 190 cals 60 cals 45 cals

energy content
High Medium Medium low - med Low calorie High Med-High Med-High High High Medium Medium Med-High Low calorie Medium Med-High Medium Low calorie Low calorie Medium Medium Medium Low calorie Low calorie

Fats & Sugars PURE FAT Bombay mix Butter Chewing gum Chocolate

Portion size * 9 cals (1 gram) 250 cals 112 cals 8 cals per piece 200 cals

per 100 grams (3.5 oz) 900 cals 500 cals 750 cals 500 cals

energy content High High High Low calorie High

Cod liver oil Corn snack Crisps (chips US) average Honey Jam Lard Low fat spread Margarine Mars bar Mint sweets Oils -corn, sunflower, olive Popcorn average Sugar white table sugar Sweets (boiled) Syrup Toffee

135 cals (1 tbspoon) 125 cals 100 cals 42 cals 38 cals 225 cals 50 cals 50 cals 240 cals 10 cals per piece 135 cals (1 Tbspoon) 150 cals 20 cals (1 tspoon) 100 cals 15 cals 100 cals

900 cals 500 cals 500 cals 280 cals 250 cals 890 cals 400 cals 750 cals 480 cals 900 cals 460 cals 400 cals 300 cals 300 cals 400 cals

High High High Medium Medium High High High Med-High High High High Medium Med-High Medium High