Healthy_Food_Guide_UK_-_January_2020

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

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

JANUARY 2020 HEALTHY FOOD GUIDE 29

WEIGHT LOSS