Healthy_Food_Guide_UK_-_January_2020

(Jacob Rumans) #1
RICE
180g
1 mug
235kcal

JACKETPOTATO
180g
Computermouse
175kcal

MASHEDPOTATO
180g
3 icecreamscoops
135kcal

BOILEDNEWPOTATO
200g
5 (eachoneshould
intoa dessertspoon
135kcal

CHIPS
140g
14 chips
265kcal

POTATOWEDGES
140g
8 wedges
205kcal

BAKEDSWEETPOTATO
180g
Computermouse
205kcal

COUSCOUS
150g
1 mug
265kcal

SPAGHETTI
180g
1 mug
255kcal

PASTATWISTS
180g
1 mug
265kcal

OES


fit
n)

QUICHELORRAINE
100g
¼shop-boughtquiche
270kcal

CHEESE
30g
Smallmatchbox
125kcal

COTTAGECHEESE
80g
2 tablespoons
80kcal

TOFU
125g
Smartphone
90kcal(basedonplain,
steamedtofu)

CHICKPEAS
120g(drained
weight)
½x 400gcan
140kcal

REDKIDNEYBEANS
120g(drained
weight)
½x 400gcan
110kcal

PUYLENTILS
125g(drained
weight)
5 heapedtablespoons
130kcal

LASAGNE
290g
3inpost-itnote
520kcal

PIZZA
150g
½dinnerplate
410kcal(basedoncheese
andtomatothincrust)

MAINSANDWHATTOSERVEONTHESIDE*


*WEIGHTS


GIVEN


ARE


FOR


COOKED


FOODS


UNLESS


OTHERWISE


STATED.


ALL


VALUES


ARE


APPROXIMATE


AND


WILL


VARY


ACCORDING


TO


THE


BRAND


AND


THE


WAY


FOOD


ISCOOKED


30 HEALTHY FOOD GUIDE JANUARY 2020


EGG NOODLES
150g
1½ mugs
250kcal
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