9225Introduction to CHOCounting.pdf - NDR-UK

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The labels below show suggested portion sizes of different foods. Compare your portion size to those suggested on the labels. How much carbohydrate is in y o u r p o r t i o n ? Jaffa Cake s Typical values Per Jaffa cake Per 100g Energy 42 kcal 370 kcal Carbohydrate 7.6g 67.6g of which sugars 6.0g 53.3g Fat 1.0 8.8g If you ate 3 jaffa cakes, you would need to multiply the amount of carbohydrate in one jaffa cake by 3. 7.6 x 3 = 22.8g CHO Fish Fingers Typical values Per portion (3 fish fingers) Per 100g Energy 170 kcal 183 kcal Carbohydrate 14.0g 15.1g of which sugars 0.6g 0.7g Fat 7.1g 7.9g The label tells you that 3 fish fingers contain 14.0g carbohydrate in total. If your portion is a different size, you need to change the calculation a little to work out how much carbohydrate you have. If you want to eat a different amount: 1 . Work out how much carbohydrate is in one fish finger. 2 . Multiply this amount by the number of fish fingers you are going to have. 1 . Divide the total amount of CHO in each portion (3 fish fingers) by 3 to find the amount in 1 fish finger. 3 fish fingers = 14.0g CHO 14.0 ÷ 3 = 4.6g CHO per fish finger. 2 . Multiply this amount by how many fish fingers you want. 1 fish finger = 4.6g CHO 2 fish fingers = CHO 4 fish fingers = CHO. 7 00
What size is your portion? Q u i c h e Foods like pizza, pasta bake or cakes are often shared between people. For example, the label 1 below shows the nutritional values for 100g and for / of a quiche. Quiche FRESH AND TASTY You are going to have a 4 of the quiche. You can work out how much is in your portion by following the steps below. 1 . Work out how much CHO is in the whole quiche. 1 Multiply the CHO in the / quiche portion by 3 to work out the CHO in the whole quiche. 15.1 x 3 = 45.3g 2 . Work out how much CHO is in your portion. 1 Divide the CHO in the whole quiche by 4 to work out the CHO in /4 . 45.3 ÷ 4 = 11.3g CHO in your portion. Now try a few on your own to practice: Yo r k s h i re Pudding 1 / 3 3 1/ 3 Typical values Per portion ( quiche) Per 100g Energy 251kcal 188kcal Carbohydrate 15.1g 11.3g of which sugars 3.2g 2.4g Fat 16.5g 12.4g You have eaten two Yorkshire puddings. How much carbohydra t e have you had? Remember only use the higher CHO value for the t o t a l amount of CHO. 00 8
Page 1: A practical guide to support you th
Page 4 and 5: I n t r o d u c t i o n Managing yo
Page 6 and 7: R e m e m b e r: • You always nee
Page 8 and 9: For a healthy diet most of your car
Page 12 and 13: Fruit Biscuits Fruit Biscuits SUITA
Page 14 and 15: If you are calculating the amount o
Page 16 and 17: Always carefully read labels that p
Page 18 and 19: The handy hints below will help you
Page 20 and 21: My favourite recipes Use the space
Page 22 and 23: Think of more meals and snacks that
Page 24 and 25: For example • You have a bowl of
Page 26 and 27: How do I use my ICR to work out my
Page 28 and 29: For example • You are going to ha
Page 30 and 31: Fruit and vegetables • Aim to hav
Page 32: This information has been produced

9225Introduction to CHOCounting.pdf - NDR-UK

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