Units and Calorie Content in Alcohol:

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 2.1 133 2.33 210 2.56 244 2.33 193 3 540 Calories Liqueurs: (50ml) Baileys: 0.85 175 Malibu: 1.05 100 Southern Comfort: 1.85 104 Light Spirits: (25ml) Archers Schnapps: 0.58 65 Bacardi, Gordon s Gin, Smirnoff Red: 0.94 52 Dark Spirits: (25ml) Whiskey: (Bell s, Jack Daniels) 1 56 Brandy: (Martell, Courvoisier) 1 56 Red Wine 13%: 1 large glass (250ml) 3.25 170 White Wine 13%: 1 large glass (250ml) 3.25 185 Rose Wine: 1 large glass (250ml) (Blossom Hill) Fortified Wine: (50ml) (Martini Bianco) 2.5 178 0.75 73 For more information please visit www.drinkaware.co.uk

Protein Content in Meat Protein (g) Fat (g) Calories Beef Sausage 18 28 332 Pork Sausage (fresh cooked) 19 9 339 Bacon, back, dry-cured, grilled 28.4 15.9 257 Roast Lamb, leg 28.6 13.6 237 Chicken Breast, Fillets, Skinless Pork, fresh, loin, top loin (chops), boneless, separable lean only, cooked, pan-fried: Ham, sliced, regular (approximately 11% fat) 21.8 3.2 116 30 11 225 17 9 163 Beef, Sirloin steak, cooked 27 13 230 Mince: Lean Beef 19.1 11.8 183 Mince: Lean Lamb 17.6 15.9 215 Mince: Extra Lean Pork 19.3 7.1 141 Turkey breast (meat and skin, roasted) 29 7 189 For more information please visit www.nutritiondata.com

Protein Content in Fish Protein (g) Fat (g) Calories Atlantic Cod, cooked, dry heat; 23 1 105 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 41 2 189 24 3 128 41 5 220 Haddock, cooked, dry heat 24 1 112 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 36 1 168 22 12 206 39 22 367 23 5 136 24 18 262 21 16 231 23 11 191 25 11 208 For more information please visit www.nutritiondata.com

Protein Content in Dairy Products Protein (g) Fat (g) Calories Cheddar cheese 25 33 403 Cream cheese 6 34 342 Cottage cheese (low fat 1%milkfat) 12 1 72 Mozzerella, whole milk 22 22 300 Parmesan (grated) 38 29 431 Butter(salted) 1 81 717 1 medium sized chicken egg 6 4 63 Whole milk (100ml) 3.4 4 68 Semi skimmed milk (100ml) 3.6 1.8 47 Skimmed milk (100ml) 3.6 0.3 35 Whole milk yoghurt with fruit 100g 4 3 109 Low fat yoghurt with fruit 100g 4.2 1.1 78 Whole condensed Milk (100ml) 8.5 10.1 333 Rice pudding canned, regular 3.3 1.3 85 For more information please visit www.milk.co.uk

Alternative Protein Sources Protein (g) Fat (g) Calories Quorn 14.3 2.3 103 Tofu 15.8 8.7 145 Canned Red Kidney Beans, 9 0 127 boiled, without salt Soybeans 36.5 19.9 416 Pulses/Legumes 21.4 1.6 338 Nuts: Seeds: Almond 16 50 571 Brazil 12 32.1 678 Cashew 17.2 48.8 571 Hazel 7.6 63.8 675 Macadamia 7 82.5 750 Peanut 24.3 52.5 673.5 Pistachio 19.3 48.8 571 Pumpkin 19 19 446 Sesame 18 50 573 Sunflower 19 50 582

Sugar and Calorie Content in Soft Drinks Per 100ml unless stated: Carbohydrate (g) Calories Cola, Caffeinated, 10.3 38 Cola, without caffeine 10.3 45 Cola, reduced sugar, contains 6.9 21 caffeine and sweeteners Tonic water (soda, soft drink) 10.3 34 Coffee, Caffeinated 0 1 Coffee, Decaffeinated 0 0 Instant Coffee (powder), 0 `2 decaffeinated Instant Coffee (regular) 0 2 Orange juice drink 13 54 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 41 166 Pink Grapefruit Juice 9 39 White Grapefruit juice 9 39 Orange juice from concentrate 10 44 Orange juice, frozen 38 159 concentrate, unsweetened, undiluted Orange juice, raw 10 45 Pineapple juice, frozen 13 52 concentrate, unsweetened, diluted with 3 volume water Pineapple juice, frozen 44 179 concentrate, unsweetened, undiluted For more information please visit www.nutritiondata.com

Vitamin and Mineral sources from Fruit Calories Carbohydrate (g) Vit and Min Content Apples, with skin 52 14 Vit C Apples, with skin 95 25 Vit C (1medium 3 dia, 182g) Apricots, dried, 241 63 Vit A sulfured, uncooked Apricots 48 11 Vit A Avocados (all 160 9 Vit C, E, K B6 commercial varieties) Bananas 89 23 Vit C, B6, Potassium,, Magnesium Blackberries 43 10 Vit C,K, Cherries, sweet 63 16 Vit C Mangos 65 17 Vit A, C Blueberries 57 14 Vit C,K, Cranberries 46 12 Vit C, Clementines 47 12 Vit C Clementines (1fruit) 35 9 Vit C Figs, dried, uncooked 249 64 Vit K, Calcium, Iron, Magnesium, Potassium, Copper, Grapes, red or green (European type, such as Thompson seedless), raw 69 18 Vit C,K

Vitamin and Mineral sources from Fruit cont Calories Carbohydrate (g) Vitamin and Mineral Content Mangos (1 fruit without refuse 207g) 135 35 Vit A, C, E, K, B6, copper Melons Cantaloupe, 35 9 Vit A, C Honeydew Nectarines 44 11 Vit C Oranges (all commercial varieties) 47 12 Vit C, Folate Peaches 39 10 Vit C Pears 58 15 Vit C, K Pears (1 medium 178g) 103 28 Vit C, K Pineapple, canned, juice pack, solids and liquids 60 16 Vit C, Pineapple, all varieties 50 13 Vit C, Plums 46 11 Vit C, K, A Plums (1 66g) 30 8 Vit C Raisins, seedless 299 79 Vit B6, Iron, potassium, phosphorus, copper, manganese Raspberries 52 12 Vit C, K, Strawberries 32 8 Vit C, Tangerines, (mandarin 103 26 Vit A, C oranges) Watermelon 30 8 Vit A, C Kiwi 61 15 Vit C, K, potassium

Vitamin and Mineral sources from Vegetables Calories Carbohydrate Vitamin and Mineral (g) Content Potato, baked, with skin, no salt 93 21 Vit C, B6, potassium, manganese Sweet potato, 76 18 Vit A, C, manganese boiled without skin, no salt Sweet potato, baked with skin, 90 21 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 41 10 Vit A, C, K, Potassium Garden Peas 77 14 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 86 19 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 71 17 Vit C, Folate, Potassium, without salt Asparagus, (boiled) 22 4 Vit A, C, K, Thiamin, Riboflavin, Folate