Carbonated beverages Cola Diet beverages with caffeine Milk (Chocolate - full cream) Milk (Cow, low fat)

Milk (Cow, reduced fat - 2% fat) Orange Juice 1 can (375ml) 1 can (375ml) 1 cup (245g) 1 cup 1 cup (245g) 1 cup (248g) 145 7 208 137 122 112

Snacks and Dessert

Biscuits (Brownies)

1 large biscuit (50g)

203

Biscuits (Choc chip cookies)

1 small cookie (10g)

47

Biscuits (0.5choc0.5biscuit)

2 medium biscuits (50g)

247

Biscuits (Shortbread)

1 small cookie (10g)

50

Shortcake biscuits Chewing gum (regular) Chocolate (Dairy Milk) Chocolate (Dark) Chocolate (Fudge) Chocolate (Kit Kat bar) Ice Cream (chocolate) Ice Cream (Cone, soft serve) 25g

46g

240

1 chocolate bar (50g) 1 chocolate bar (50g) 1 piece (17g) 1 bar (40g) 1/2 cup (66g) 1 ice cream cone (103g)

269 280 70 218 143 164

9 3

164

Ice Cream (Vanilla, low fat) Chips (Corn, plain)

1/2 cup (66g) 1 small packet (50g)

109 258

Chips (Potato, sour cream flavour) Cake (chocolate, no icing) Pastry (Filo, raw) Scone (plain, white) Legumes Beans (Soy, green, boiled without salt) Tofu (firm) Hazelnuts Macadamias (roasted) Peanuts (roasted, with salt)

1 small packet (50g) 1 piece (100g) 100g 1 scone (100g)

265 371 316 305

1 cup (180g) 1 serve (100g) 1 serve (30g) 1 serve (30g) 1 serve (30g) 187 214 177

354 70

Fruits and Vegetables Apple (with skin) Banana Cherries (raw Grapes (green or red) Honeydew melon Kiwi fruit Nectarine Pear Strawberries Watermelon Asparagus (boiled without salt) Brocolli (boiled without salt) Cabbage (boiled without salt) Cabbage (Chinese, boiled without salt) Cauliflower (boiled without salt) Corn (frozen, kernals) Cucumber Mushrooms (boiled without salt) Onions 1 apple 1 banana 10 cherries 1 cup 1 cup 1 medium 1 nectarine 1 pear 1 cup 1 cup 4 spears 1 cup 1 cup 1 cup 1 cup 1 cup 1 cup 1 cup 1 onion 53 46 13 55 35 20 29 133 16 44 44 61 46 60 96 72 105 43 110

Peas (frozen) Tomatoes (raw)

1 cup 1 tomato

83 22

Meat and Eggs

Egg (chicken, fried) Chicken (wing with skin, battered and fried) Beef (stirfry strips, lean, fried) Beef (mince, hamburger, dry fried) Lamb (chops, roasted, with 1/4 inch fat) Pork (bacon, middle rasher, grilled) Pork (ham) Pork (chops, with fat and bone, broiled) Bread and bread alternatives Bread (Wholegrain) Bread rolls (hamburger/hotdog) Rice (white, longrain, cooked) Vermicelli Spaghetti (cooked without salt) Noodles (chowmein style, boiled) Corn pasta Yoghurt Fruit 1 serve (200g) 221 1 slice (26g) 1 roll (50g) 1 cup (175g) 1 serve 1 cup (140g) 1 cup (160g) 100g 69 140 215 338 221 237 357 1 egg (50g) 100g 100g 100g 100g 100g 100g 100g 90 325 154 216 346 321 244 209

Asian food and Potential Lunches Dumpling (Chinese style with meat filling) French fries Burger (Chicken with bacon & cheese) Burger (Fish with cheese) Hotdog (plain) 1 dumpling (100g) Medium serve (134g) 1 burger (150g) 1 burger (150g) 1 hotdog (98g) 178 427 309 368 242

Pizza (supreme topping, thick base) Rice (Chinese style, fried with egg & seafood) Sandwich (white, bacon & egg, margarine, toasted) Seafood stick (battered, fried) Two Minute Noodles

1 slice (100g) 1 serve (130g) 1 sandwich (100g) 100g 85g

253 204 362 256 371