Calorie counting
MILK & DAIRY
|
Portion Size
|
Per 100g (3.5 oz)
|
Cheese average
|
110 cals (25g)
|
440 cals
|
Cottage cheese
|
49 cals (49g)
|
98 cals
|
Cream cheese
|
200 cals (47g)
|
428 cals
|
Eggs ( 1 average size)
|
90 cals (60g)
|
150 cals
|
Ice cream
|
200 cals (111g)
|
180 cals
|
Milk whole
|
175 cals (250ml/half pint)
|
70 cals
|
Milk semi-skimmed
|
125 cals (250ml/half pint)
|
50 cals
|
Milk skimmed
|
95 cals (250ml/half pint)
|
38 cals
|
Trifle with cream
|
290 cals (1 trifle)
|
190 cals
|
Yogurt natural
|
90 cals (1 small pot)
|
60 cals
|
Yogurt reduced fat
|
70 cals (1 small pot)
|
45 cals
|
BREADS & CEREALS
|
Portion Size
|
Per 100g (3.5 oz)
|
| Bagel | 140 cals (45g) | 310 cals |
| Bread white (thick slice) | 96 cals (1 slice 40g) | 240 cals |
| Bread wholemeal (thick slice) | 88 cals (1 slice 40g) | 220 cals |
| Noodles (boiled) | 175 cals (250g) | 70 cals |
| Pasta (normal boiled) | 330 cals (300g) | 110 cals |
| Porridge oats (with water | 193 cals (350g) | 55 cals |
| Potatoes (boiled) | 210 cals (300g) | 70 cals |
| Rice (white boiled) | 420 cals (300g) | 140 cals |
MEATS & FISH
|
Portion Size
|
Per 100g (3.5 oz)
|
| Bacon average fried | 250 cals (2 rashers) | 500 cals |
| Beef (roast) | 300 cals (107g) | 280 cals |
| Chicken | 220 cals (110g) | 200 cals |
| Ham | 6 cals (2.5g) | 240 cals |
| Lamb (roast) | 300 cals (100g) | 300 cals |
| Lunch meat | 300 cals (75g) | 400 cals |
| Prawns | 180 cals (180g) | 100 cals |
| Pork | 320 cals (110g) | 290 cals |
| Salmon fresh | 220 cals (122g) | 180 cals |
| Sausage pork fried | 250 cals (78g) | 320 cals |
| Trout fresh | 200 cals (167g) | 120 cals |
| Turkey | 200 cals (125g) | 160 cals |
FRUITS & VEGETABLES
|
Portion Size
|
Per 100g (3.5 oz)
|
| Apple | 44 cals (100g) | 44 cals |
| Banana | 107 cals (165g) | 65 cals |
| Broccoli | 27 cals (84g) | 32 cals |
| Cucumber | 3 calories (30g) | 10 calories |
| Grapes | 55 calories (89g) | 62 cals |
| Lettuce | 4 cals (27g) | 15 cals |
| Peas | 210 cals (142g) | 148 cals |
| Spinach | 8 cals (100g) | 8 cals |
| Strawberries | 10 cals (33g) | 30 cals |
Don't worry too much about counting salad veg at all, for what it is-full of the good stuff- it is not worth counting... nobody ever gained weight from eating salad!!!
Portion Sizes
Tips to reduce your portion sizes
Did you know eating an extra 100 calories a day can lead to
weight gain of 4.5kg (10lb) a year?
Watching your portion sizes is a great way to prevent this. Whether you are eating in, eating out or food shopping, we have tips and advice to help you get your portion sizes right.
Watching your portion sizes is a great way to prevent this. Whether you are eating in, eating out or food shopping, we have tips and advice to help you get your portion sizes right.
Eating in
- Eat slowly.
- Use a smaller plate.
- Fill a third of your dinner plate with vegetables or salad.
- Instead of eating from a large packet, serve a single portion into a bowl.
- Serve food on individual plates to avoid second helpings.
- Freeze or chill left-overs right away so you are not tempted to go back for more.
- Avoid eating while watching TV as it’s easy to overeat when you are distracted.
- If you enjoy a high calorie snack, have the on-pack serving size (e.g. one scoop of ice cream).
- Alcohol contributes to calorie intake. If you enjoy an occasional glass of wine or beer have a small one rather than a large one, and be careful with your measures at home.
Eating out
- If you order a high calorie food such as pizza or chips, order a small size.
- Order a half portion, have a starter as your main meal or split a dessert with a friend.
- Forget what your mother said. You don’t have to finish your plate. Ask for a "doggy bag" and take your leftovers home.
Food shopping
- Don’t buy the foods you tend to overeat.
- Make a list so you only buy what’s needed.
- Check the number of portions in pre-packaged foods – a pack may contain more than one portion.
- If you are buying treat foods buy snack sizes and only have one.
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