9225Introduction to CHOCounting.pdf - NDR-UK

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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 15 00
Using your own recipes Checking ready meal labels can help you to estimate the carbohydrate in homemade versions. H o w e v e r, it is worth working out the carbohydrate content of your favourite recipes to make sure you have accurate values. To work out carbohydrate in homemade foods: 1 . Write down all the ingredients. N o t e : a . the amount of carbohydrate each ingredient has per 100g (CHO/100g) b. the weight of each used ingredient in the recipe (g). 2 . Work out how much carbohydrate is in each ingredient using the method described in Using weights and measures (page 10). (CHO per 100g ÷ 100) x weight = CHO 3 . Add all the ingredients’ carbohydrate values together. This is the total amount of c a r b o h y d rate in the whole recipe. 4 . Divide this total by the number of portions to give the amount of carbohydrate per portion. The examples below show you how to work out the carbohydrate for two recipes. Sultana Scones – Makes 8 scones I n g r e d i e n t C H O / 100 g Weight (g) C a l c u l a t i o n C H O / i n g r e d i e n t F l o u r 78 200 (78 ÷ 100) x 200 156 M a r g a r i n e - 50 - - S u g a r 100 50 (100 ÷ 100) x 50 50 M i l k 5 125 (5 ÷ 100) x 125 6 . 25 E g g - 1 egg - - S u l t a n a s 69 50 (69 ÷ 100) x 50 34 . 5 Whole re c i p e 230 . 75 Total CHO/scone 246.75 ÷ 8 = 30.87g Macaroni Cheese – Serves 2 I n g r e d i e n t C H O / 100 g Weight (g) C a l c u l a t i o n C H O / i n g r e d i e n t M a c a ro n i 75 75 (75 ÷ 100) x 75 56 . 25 (uncooked weight) C h e e s e - 150 g - - F l o u r 78 40 (78 ÷ 100) x 40 31 . 2 M a r g a r i n e - 40 - - M i l k 5 375 (5 ÷ 100) x 375 18 . 75 Whole re c i p e 106 . 2 Total CHO/serving 106.2 ÷ 2 = 53.1 00 16
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 16 and 17: Always carefully read labels that p
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

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