Units and Calorie Content in Alcohol:

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1 Units and Calorie Content in Alcohol: Champagne: 1 medium glass (175ml) (Moet, Veuve Clicquot, Bollinger): Ale/stout: (1pint) (Guinness): Cider: (1pint) (Strongbow, Blackthorn): Lager: (1pint) (Budweiser, carling, Carlsberg, Heineken, Stella Artois) Ready to drink bottle: (75cl) (Bacardi Breezer, Smirnoff ice etc) Units Calories Liqueurs: (50ml) Baileys: Malibu: Southern Comfort: Light Spirits: (25ml) Archers Schnapps: Bacardi, Gordon s Gin, Smirnoff Red: Dark Spirits: (25ml) Whiskey: (Bell s, Jack Daniels) 1 56 Brandy: (Martell, Courvoisier) 1 56 Red Wine 13%: 1 large glass (250ml) White Wine 13%: 1 large glass (250ml) Rose Wine: 1 large glass (250ml) (Blossom Hill) Fortified Wine: (50ml) (Martini Bianco) For more information please visit

2 Protein Content in Meat Protein (g) Fat (g) Calories Beef Sausage Pork Sausage (fresh cooked) Bacon, back, dry-cured, grilled Roast Lamb, leg Chicken Breast, Fillets, Skinless Pork, fresh, loin, top loin (chops), boneless, separable lean only, cooked, pan-fried: Ham, sliced, regular (approximately 11% fat) Beef, Sirloin steak, cooked Mince: Lean Beef Mince: Lean Lamb Mince: Extra Lean Pork Turkey breast (meat and skin, roasted) For more information please visit

3 Protein Content in Fish Protein (g) Fat (g) Calories Atlantic Cod, cooked, dry heat; Atlantic Cod: 1 Fillet (180g): cooked, dry heat; Canned Tuna (white), in water, drained solids Canned tuna (white): 1 can (172g): in water, drained solids Haddock, cooked, dry heat Haddock: 1 Fillet (150g): cooked, dry heat: Atlantic Salmon, farmed, cooked, dry heat Atlantic Salmon: 1/2 Fillet (178g): farmed, cooked, dry heat Canned Salmon, pink, drained solids with bone Atlantic Mackerel, cooked, dry heat Atlantic Mackerel: 1 Fillet (88g): cooked, dry heat Canned Atlantic Sardines: 1 can (92g), in oil, drained solids with bone Atlantic Sardines: in oil, drained solids with bone For more information please visit

4 Protein Content in Dairy Products Protein (g) Fat (g) Calories Cheddar cheese Cream cheese Cottage cheese (low fat 1%milkfat) Mozzerella, whole milk Parmesan (grated) Butter(salted) medium sized chicken egg Whole milk (100ml) Semi skimmed milk (100ml) Skimmed milk (100ml) Whole milk yoghurt with fruit 100g Low fat yoghurt with fruit 100g Whole condensed Milk (100ml) Rice pudding canned, regular For more information please visit

5 Alternative Protein Sources Protein (g) Fat (g) Calories Quorn Tofu Canned Red Kidney Beans, boiled, without salt Soybeans Pulses/Legumes Nuts: Seeds: Almond Brazil Cashew Hazel Macadamia Peanut Pistachio Pumpkin Sesame Sunflower

6 Sugar and Calorie Content in Soft Drinks Per 100ml unless stated: Carbohydrate (g) Calories Cola, Caffeinated, Cola, without caffeine Cola, reduced sugar, contains caffeine and sweeteners Tonic water (soda, soft drink) Coffee, Caffeinated 0 1 Coffee, Decaffeinated 0 0 Instant Coffee (powder), 0 `2 decaffeinated Instant Coffee (regular) 0 2 Orange juice drink Tea, without milk (Black tea) 0 1 Herbal Tea 0 1 Bottled Water 0 0 Apple juice, frozen concentrate, unsweetened, undiluted, without added ascorbic acid Pink Grapefruit Juice 9 39 White Grapefruit juice 9 39 Orange juice from concentrate Orange juice, frozen concentrate, unsweetened, undiluted Orange juice, raw Pineapple juice, frozen concentrate, unsweetened, diluted with 3 volume water Pineapple juice, frozen concentrate, unsweetened, undiluted For more information please visit

7 Vitamin and Mineral sources from Fruit Calories Carbohydrate (g) Vit and Min Content Apples, with skin Vit C Apples, with skin Vit C (1medium 3 dia, 182g) Apricots, dried, Vit A sulfured, uncooked Apricots Vit A Avocados (all Vit C, E, K B6 commercial varieties) Bananas Vit C, B6, Potassium,, Magnesium Blackberries Vit C,K, Cherries, sweet Vit C Mangos Vit A, C Blueberries Vit C,K, Cranberries Vit C, Clementines Vit C Clementines (1fruit) 35 9 Vit C Figs, dried, uncooked Vit K, Calcium, Iron, Magnesium, Potassium, Copper, Grapes, red or green (European type, such as Thompson seedless), raw Vit C,K

8 Vitamin and Mineral sources from Fruit cont Calories Carbohydrate (g) Vitamin and Mineral Content Mangos (1 fruit without refuse 207g) Vit A, C, E, K, B6, copper Melons Cantaloupe, 35 9 Vit A, C Honeydew Nectarines Vit C Oranges (all commercial varieties) Vit C, Folate Peaches Vit C Pears Vit C, K Pears (1 medium 178g) Vit C, K Pineapple, canned, juice pack, solids and liquids Vit C, Pineapple, all varieties Vit C, Plums Vit C, K, A Plums (1 66g) 30 8 Vit C Raisins, seedless Vit B6, Iron, potassium, phosphorus, copper, manganese Raspberries Vit C, K, Strawberries 32 8 Vit C, Tangerines, (mandarin Vit A, C oranges) Watermelon 30 8 Vit A, C Kiwi Vit C, K, potassium

9 Vitamin and Mineral sources from Vegetables Calories Carbohydrate Vitamin and Mineral (g) Content Potato, baked, with skin, no salt Vit C, B6, potassium, manganese Sweet potato, Vit A, C, manganese boiled without skin, no salt Sweet potato, baked with skin, Vit A, C, B6, Pantothenic acid, potassium, manganese no salt Okra, boiled without salt, 22 5 Vit C, K, Thiamin, B6, Folate, Magnesium, manganese, copper Iceberg Lettuce 14 3 Vit A, K Cabbage, raw 25 6 Vit C, K, Folate Carrots Vit A, C, K, Potassium Garden Peas Vit A, C, K, Thiamin, Niacin, Folate, Iron, Phosphorous, Onion, raw 40 9 Vit C Broccoli 34 7 Vit A, C, K, B6, Folate, potassium, manganese Cauliflower 25 5 Vit C, K, B6, Folate, potassium Spinach 23 Vit A, C, E, K, Riboflavin, B6, Folate, Calcium. Iron, Magnesium, Potassium, Sweet corn Vit C, Thiamin, Niacin, Folate, Pantothenic acid, Magnesium, Phosphorous, potassium, Cucumber 15 4 Vit K Tomatoes 18 4 Vit A, C, K, Peppers, Sweet, 20 5 Vit C, K, B6 Green Peppers, Sweet, 27 6 Vit C, B6 Yellow Peppers, Sweet, 31 6 Vit A, C, E, B6, Folate Red Parsnips, boiled Vit C, Folate, Potassium, without salt Asparagus, (boiled) 22 4 Vit A, C, K, Thiamin, Riboflavin, Folate

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