Healthy_Food_Guide_UK_-_January_2020

(Jacob Rumans) #1
SMALLCHICKENBREAST
130g
Deck of playing cards
148kcal

TURKEY STEAK
100g
Deck of playing cards
105kcal

PORK LOIN STEAK
110g
Deck of playing cards
295kcal

MINCED BEEF
125g
¼ x 500g pack
280kcal

LEAN BEEF
125g
¼ x 500g pack
160kcal

LEAN LAMB
125g
¼ x 500g pack
190kcal

SALMON
130g
Deck of playing cards
282kcal

SMOKED SALMON
50g
2 fish slices
282kcal

WHITE FISH
170g
glasses case
130kcal (based on cod)

TUNA STEAK
120g
Deck of playing cards
130kcal

MAINS:MEAT,POULTRYANDFISH*


*WEIGHTS GIVEN ARE FOR RAW FOODS UNLESS OTHERWISE STATED. ALL VALUES ARE APPROXIMATE AND WILL VARY ACCORDING TO THE BRAND AND THE WAY FOOD IS COOKED


CANNED TUNAINWATER
120g
65mm pastrycutter
130kcal

COOKED PRAWNS
80g
4 tablespoons(arou
25 small or 10kingsi
55kcal

ROAST CHICKEN
100g
2½ slicesbreast
155kcal

ROAST BEEF
90g
3 thin slices
180kcal

ROAST LAMB
90g
3 thin slices
190kcal

ROAST PORK
90g
3 thin slices
180kcal

GRILLED
QUARTERPOUNDER
90g (112g rawweight)
1
245kcal

GRILLED GOOD-QUALITY
SAUSAGE
50g (65g rawweight)
1
140kcal

HAM FOR SANDWICH
23g
2 smartphones
25kcal

S


nd
ze)

CHORIZO
15g
6 thin slices (sizeofbase
of standard wineglass)
60kcal

JANUARY 2020 HEALTHY FOOD GUIDE 29


WEIGHT LOSS

Free download pdf