Breads

 per serve

10

5 

5  in Gms

Rye kernel (pumpernickel)

bread or Sourdough

6

2 slices

1 slice

25g

Wholemeal rye bread

8

2 thin slices 

1 thin slice

19g

Wheat tortilla (mexican)

8

1 1/2 tortillas

Less than 1 tortilla

31g

White, high-fibre

9

1 thick slice

1 thin slice

17g

Wholemeal (whole wheat) wheat flour bread

9

1 thick slice

1 thin slice

17g

Gluten-free multigrain bread

10

1 slice 

Half a slice

15g

Light rye

10

1 slice

Half a slice

15g

White wheat flour bread

10

1 slice 

Half a slice 

15g

Pita bread, white 

10 

1 pitta 

Half a slice

15g

Gluten-free white bread,

11 

1 slice

Half a slice

14g

Breakfast
Cereals

  per serve

10 

5 

5  in Gms

Porridge made from

rolled oats

2

As much as liked

1 v.large bowl

75g

All-Bran TM

6

2 small servings

1 small serving

25g

Muesli, gluten-free

7

2small servings

1 small serving

21g

Muesli/ Alpen

10

1 serving

1/2 serving

15g

Weetabix TM

13

2 biscuits

1 biscuit

12g

Bran Flakes TM 

13

1 small serving

1/3 serving

12

Special K TM (Kellogg's)

14

1 small serving

1/3 serving

11g

Cereal Grains

  per serve

10 

5 

5  in Gms

Taco shells, cornmeal-based, baked )Old El Paso)

8

2 shells 

1 shell

13g

Quinoa

8

1 1/2 cup

2/3 cup

94g

Cornmeal

9

 very large serving

Small serving

83g

Kamut (E) 

9

 very large serving

Small serving

Pearl Barley 

11

1 serving

1/2 serving

68g

Cracked wheat (bulgur/bourghul)

12

1 serving

1/2 serving

63g

Brown basmati rice

13

1 small serving

1/2 serving

58g

Buckwheat

16 

1 small serving

1/3 serving

47g

Rice, brown

18

1 small serving 

1/3 serving

42g

Basmati, white , boiled

22 

1/2serving 

1/4 serving

34g

Couscous 

23

1/2 serving

1/4 serving

33g

Rice,white long grain, boiled

23

1/2 serving

1/4 serving

33g

Millet, porridge

25

1/2 serving

1/4 serving

30g

Crispbreads & Crackers

  per serve

10 

5 

5  in Gms

Rough Oatcakes (Nairns)

2

5 oatcakes

2.5 oatcakes

26g

Fine Oatcakes (Nairns)

3

3 oatcakes

2 oatcakes

15g

Digestive

10

1 biscuit

1/2 biscuit

13g

Cream Cracker

11

2 biscuits

1 biscuit

11g

Rye crispbread

11

2 biscuits

1 biscuit

11g

Puffed rice cakes

17

2 biscuits

1 biscuit

7g

Dairy Products &
Alternatives

  per serve

10 

5 

5  in Gms

Plain yoghurt
(no sugar)

3

3 small pots

1 1/2 small pots

333g

Milk, full fat

3

833ml

416ml

416ml

Soya yoghurt
(Provamel)

7

2 small cups

1 small cup

150g

Soy Milk
(no sugar)

7

2 small cups

1 small cup

178ml

Custard, home made
from milk

7

1 small cup

1/2 cup

71ml

Ice cream, regular

8

2 scoops

1 scoop

31ml

Low-fat yoghurt, fruit,
sugar (Ski TM)

10

1 1/2 pots

2/3 small pot

100g

Rice Milk, E

14

1 small cup

Half a cup

90g

Legumes & Nuts

  per serve

10 

5 

5  in Gms

Hummus (chickpea dip)

1 1/2

4 large tubs

2 large tubs

500g

Peas, dried, boiled

2

3 cups

1 1/2 cups

375g

Borlotti beans, boiled, canned

4

1 1/2 cans

2/3 can

187g

Lentils

5

2 cups

1 cup

150g

Butter Beans

6

1 1/2 cups

2/3 cup

125g

Split peas, yellow, boiled 20min

6

1 1/2 cups

2/3 cup

125g

Baked beans, canned

7

1/2 tin

1/4tin

107g

Kidney beans

7

3/4 tin

1/3 tin

107g

Chickpeas (Garbanzo beans, Bangal gram), boiled

8

1 1/2 cups

2/3 cup

94g

Chickpeas, canned in brine

9

3/4 tin

1/3 tin

83g

Chestnuts, cooked E

8

1 1/2 cups

2/3 cup

94g

Flageolet beans, canned in brine E

8

3/4 tin

1/3 tin

83g

Haricot /Navy beans

12

1/2 tin

1/4 tin

62g

Blackeyed beans, boiled

13

1 cup

1/2 cup

58g

Pasta & Noodles

  per serve

10 

5 

5  in Gms

Ravioli, durum wheat flour, meat filled, boiled

7.5

1/2 packet

A small serving

60g

Pasta, wholemeal, boiled

8

A large serving

1/2  serving

56g

Fettucine, egg

9

A serving

1/2 serving

50g

Spagetti, white, boiled

9

A serving

1/2 serving

47g

Spaghetti, durham wheat boiled, 10-15min

10

A serving

1/2 serving

43g

Gluten Free pasta, maize starch, boiled 8min

11

A small serving

1/2 small
serving

41g

Macaroni, plain

11

A very small serving

1/2  small serving

39g

Corn pasta,gluten free (62.5 serving size)

16

A small serving

1/2 small serving

28g

Gnocchi

16

very small serving

1/2 a small serving

27g

Rice pasta, brown, boiled 16min

17

very small serving

1/2 a small serving

26g

Snack Foods
(Savoury)

 per serve

10 

5 

5  in Gms

Olives, in brine E

1

4 cups

2 cups

270g

Peanuts

1

A large pack

1 medium/ 2 small packs

250g

Cashew nuts, salted

3

1 1/2 small packs

Less than 1 small pack

83g

Popcorn, salted, no sugar

8

small pack

1/2 small pack

12g

Potato crisps, plain salted

11

1 1/2 small packs

2/3 small pack

23g

Pretzels, oven baked, traditional wheat flavour

16

8

4

9g

Corn chips plain, salted

17

13 chips

7 chips

15g

Snack Foods
(Sweet)

 per serve

10 

5 

5  in Gms

Fruitus apple cereal bar E

5

2 bars

1 bar

35g

Rebar fruit & veg bar E

8

1 bar

1/2 bar

25g

Muesli bar containing dried fruit

13

less than a bar

Less than 1/2 bar

12g

Chocolate, milk, plain(Mars/cadburys/Nestle)

14

less than 1/2 bar

less than 1/4 bar

18g

Sugars

 per serve

10 

5 

5  in Gms

Xylitol

2

6 tbsp

3 tbsp

50g

Fructose

4

3 tbsp

5 tsp

25g

Sucrose

14

3 tsp

1 1/2 tsp

7g

Honey

16

2 tsp

1 tsp

7g

Glucose

20

2 tsp

1 tsp

5g

Vegetables

 per serve

10 

5 

5  in Gms

Tomato E

2

5 medium

2 1/2  medium

175g

Broccoli E

2

5 handfuls

2 1/2  medium

250g

Kale E

1

10 handfuls

5 handfuls

375g

Avocado E

1

10

5

950g

Onion E

2

5 medium

2 1/2 medium

450g

Asparagus E

2

5 handfuls

2 1/2 handfuls

315g

Green beans E

1

10 handfuls

5 handfuls

375g

Carrots

3

2 carrots

1 carrot

133g

Green peas

3

5 tbsp

2 1/2 tbsp

133g

Pumpkin

3

267gm

1 1/2 servings

133g

Beetroot

5

4

2

80g

Swede

7

half a swede

1 serving

107g

Banana/Plantain
Green

8

1 small

1/2 small

75g

Broad Beans

9

89

1 tbsp

44g

Sweet corn

9

1 serving

1/2 serving

44g

Parsnips

12

1 small

1/2 small

33g

Yam

13

1 small serving

1/2 small serving

58g

Boiled potato

14

107

1 small

53g

Microwaved potato

14

107

1 small

53g

Mashed potato

15

2 tbsp

1 tbsp

50g

New potato unpeeled and boiled 20min

16

4 very small

2 very small

47g

Sweet potato

17

1 small

1/2 small

44g

Baked potato white, baked in skin

18

83g

2/3 a medium

42g

French fries

22

68g

4-5 fries

34g

Drinks

  per serve

10 

5 

5  in Gms

Tomato juice, canned, no added sugar

4

625ml

1/2 pint

315ml

Yakult, fermented milk drink with lactobacilus casei

6

108ml

2/3 65ml bottle

30ml

Carrot juice, freshly made

10

250ml

1/5 pint or 1/3 cup

125ml

Grapefruit juice, unsweetened

11

227ml

1/5 pint or 1/3 cup

115ml

Apple juice, pure, unsweetened,

12

208ml

1/6 pint or 1/3 cup

105ml

orange juice

13

192ml

1/6 pint or 1/3 cup

95ml

Cordial, orange, reconstituted

13

192ml

1/6 pint or 1/3 cup

95ml

Smoothie, raspberry

14

179ml

2/5 250ml carton/1/3 cup

90 ml

Pineapple juice, unsweetened

16

156ml

1/4 pint or 1/2 cup 

80ml

Craberry juice drink, Ocean Spray 

16

156ml

1/4 pint or 1/2 cup

80ml