9225Introduction to CHOCounting.pdf - NDR-UK

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Always carefully read labels that provide carbohydrate values for uncooked and cooked w e i g h t s. Make sure that you understand the label and are using the correct values in your c a l c u l a t i o n . For example: Pa s t a 75g dried pasta weighs approximately 170g when cooked Typical values Each serving 75g when cooked 100g E n e r g y 260 k c a l 345 k c a l C a r b o h y d ra t e 54 . 0 g 72 . 0 g of which sugars 1 . 5 g 2 . 0 g Fa t 0 . 8 g 1 . 0 g At the top of the label it states ‘75g of dried pasta weighs approximately 170g when cooke d ’: • the column ‘ E a ch serving 75g when cooke d ’ refers to 170g of c o o k e d p a s t a • the column ‘100g’ refers to uncooked (dried) pasta. If you weigh your portion of pasta before cooking it, your calculation would follow the standard method using the details provided in the‘100g’ column. For example, David has 90g of d r i e d pasta with his dinner. His portion will have: (72 ÷ 100) x 90 = 64.8g of CHO H o w e v e r, if you prefer to measure your food once it is cooked, you need a few extra steps to work out how much carbohydrate is in 1g of c o o k e d p a s t a . For example, your portion of c o o k e d pasta weighs130g. 1 . Weigh your portion of c o o k e d p a s t a 2 . Look at the label and check the amount of CHO in the c o o k e d p a s t a . 3 . Divide the amount of CHO in 170g by 170 to tell you how much is in 1g. 4 . Multiply this amount by the weight of your portion to tell you how much CHO is in your portion. 1 . Portion weighs1 3 0 g 2 . Label says: 75g makes approx 170g c o o k e d. 75g dried provides 54g CHO t h e re f o re, 170g cooked p rovides about 54g CHO. 3 . 54 ÷ 170 = 0.32g CHO/1g cooked pasta 4 . 130 x 0.32 = 42g CHO 13 00
Now think about the rice in the example below. R i c e 60g uncooked easy cook rice weighs approximately 140g when cooked Typical values 140g when cooked 100g uncooked E n e r g y 193 k c a l 383 k c a l C a r b o h y d ra t e 43 . 3 g 85 . 8 g of which sugars Tra c e Tra c e Fa t 1 . 8 g 3 . 6 g Read the label carefully, then use the space below to work out how much carbohydrate is in your rice if your c o o k e d portion is 80g. 00 14
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 14 and 15: If you are calculating the amount o
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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