9225Introduction to CHOCounting.pdf - NDR-UK

The handy hints below will help you get started:
• Keep digital scales, a calculator, a pen and notebook to hand in the kitchen.
• Always use the largest c a r b o h y d r a t e figure on nutritional labels. This is the t o t a l amount of
c a r b o h y d rate and includes both the ‘of which sugars’ a n d ‘of which starch’ a m o u n t s.
• When you have weighed food, put it into a cup or bowl so that you know how much food
they hold and you won’t have to use the scales every time.
• Don’t confuse uncooked (dry) and cooked weights. Always try to follow packet cooking
instructions and use nutritional labels to count your carbohydra t e.
• Use a timer to cook rice and pasta to ensure consistent cooked weights.
• Try to become familiar with what foods look like on the plate. This will help you judge how
much carbohydrate is in meals and snacks when you are away from home.
• Foods are often a mixture of protein, fat and carbohydra t e. Remember to count carbohydra t e
content in foods such as breadcrumbs on fish, pastry on a meat pie and quiche.
My handy hints
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