Healthy_Food_Guide_UK_-_January_2020

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