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