9225Introduction to CHOCounting.pdf - NDR-UK

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Fruit Biscuits Fruit Biscuits SUITABLE FOR VEGETARIANS Typical values Per pack (3 biscuits) Per 100g Energy 165kcal 381kcal Carbohydrate 32.7g 75.2g of which sugars 16.2g 37.4g Fat 2.7g 6.4g You have 2 biscuits from the pack. How much carbohydrate is in your portion? P i z z a Typical values Per 1 /2 pizza Per 100g Energy 445kcal 281kcal Carbohydrate 48.9g 30.9g of which sugars 4.3g 2.7g Fat 21.1g 12.7g You ate 1 /3 p i z z a , how much carbohydrate have you had? 9 00
Using weights and measures For foods like breakfast cereal, cooked rice or pasta it is often easiest to weigh your portion and work out how much carbohydrate it has using the ‘per 100g’ information from the label. The steps below will help you calculate the carbohydrate in your portion. 1 . Weigh your portion. 2 . Look at the label and check the amount of carbohydrate per 100g of product (remember it is the t o t a l c a r b o h y d rate (CHO) not the ‘of which sugars/starch’. 3 . Divide the amount of carbohydrate in 100g by 100 to tell you how much is in 1g. 4 . Multiply this amount by the weight of your portion to tell you how much carbohydrate is in your p o r t i o n . This quick equation is: (CHO per 100g ÷ 100) x weight of your portion = CHO in your portion. For example, a bowl of Cheery Cereal: 1 . Weigh your portion. 2 . Look at the label and check the amount of c a r b o h y d rate in 100g of the product (remember it is the largest value that shows the total carbohydrate not just the ‘ o f which sugars/starch’). 3 . Work out how much carbohydrate is in 1g. Divide the amount of CHO in 100g by 100 to tell you how much is in 1g. 4 . Work out how much carbohydrate is in your p o r t i o n . 1 . 40 g 2 . 75g CHO per 100g 3 . 75 ÷ 100 = 0.75g in 1g 4 . 0.75 x 40 = 30g CHO Multiply the CHO in 1g by the weight of your portion to tell you how much CHO is in your p o r t i o n . 00 10
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 10 and 11: The labels below show suggested por
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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