9225Introduction to CHOCounting.pdf - NDR-UK

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If you are calculating the amount of carbohydrate in liquids, use the same equation using c a r b o h y d rate in a certain volume rather than weight. For example, a milk label shows the amount of carbohydrate is in 100ml. SEMI-SKIMMED THAN 2 LESS % FAT 1 . Measure your portion to find out how much you’re going to have. 1 2 5 m l 2 . Check the label to find out how much CHO is in 100ml. 5g CHO per 100ml 3 . Work out how much CHO is in 1ml. 5 ÷ 100 = 0.05ml in 1ml of milk 4 . How much CHO is in your portion? 0.05 x 125 = 6.25g You have 40g of Instant porridge with 250ml of semi-skimmed milk at breakfast. How much carbohydrate do you have? Instant porridge Typical values Typical values Per 100ml of Semi-skimmed milk Energy 48kcal Protein 3.3g Carbohydrate 5.0g of which sugars 5.0g Fat 1.6g Per 30g of Instant porridge with 180 ml semi-skimmed milk Per 100g of Instant porridge E n e r g y C a r b o h y d ra t e of which sugars Fa t 280 k c a l 26 . 4 g 9.3 g 4 . 2 g 359 k c a l 58 1 . 0 g 8 . 7 g Semi-skimmed milk Typical values E n e r g y C a r b o h y d ra t e of which sugars Fa t Per 100ml of Semi-skimmed milk 48kcal 5 . 0 g 5 . 0 g 1 . 6 g 1 . Weigh your portion of Instant porridge. 4 0 g 2 . Check the label to see how much CHO is in 100g of porridge. 5 8 g 3 . Work out how much carbohydrate is in 1g of Instant porridge. 58 ÷ 100 = 0.58 CHO/g 11 00
4 . Multiply your portion by the amount of carbohydrate in 1g of Instant porridge. 40 x 0.58 = 23.2g of CHO in your portion 5 . Check the label to find out how much CHO is in 100ml of milk. 5g CHO per 100ml 6 . Measure your portion to find out how much milk you’re going to have. 2 5 0 m l 7 . Work out how much CHO is in 1ml of milk. 5 ÷ 100 = 0.05ml in 1ml of milk 8 . How much CHO is in your portion? 0.05 x 250 = 12.5g CHO in your portion of milk 9 . Add both amounts together to find how much carbohydrate is in your portion of Instant porridge made with milk. 23.2 + 12.5 = 35.7g CHO altogether Using uncooked and cooked weights Some food's weight changes significantly when it is cooked. Foods with starchy carbohydrates like pasta, rice, potatoes n o o d l e s, couscous and pulses all have different uncooked and cooked weights. This is due to the amount of water they absorb or lose during cooking. For example: • Pasta absorbs water when it is cooked. This means a portion of cooked pasta is heavier than its dried weight. • Baking potatoes causes them to lose water. This means that a baked potato is lighter than it was when it was ra w. When you calculate the carbohydrate in these starchy foods, it is very important that you use the correct weight and c a r b o h y d rate value in your calculation. C a r b o h y d rate values for foods can vary by bra n d , cooking method and time. Always try to follow cooking instructions and carbohydrate values on foods labels. If this is not possible, u s e the average values from Carbohydrate Ta b l e s or other reference books. 00 12
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 12 and 13: Fruit Biscuits Fruit Biscuits SUITA
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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