Alcoholic Beverages

Beer, regular

1 can

380

Liqueur, coffee flavour

1 liqueur glass

35

Port

1 sherry/port glass

60

Wine cooler

1 small bottle

260

Wine, white, medium sweet

1 wine glass

150

Bread roll, white

1 long roll 17cm x 7cm x 5cm

90

Bread roll, wholemeal

1 round roll,6cm x 9.5cm diameter

105

Bread, Lebanese, white

1 bread, 0.6cm x 24cm diameter

110

Bread, rye, dark

1 slice 12.5 x 10.5 x 1cm

50

Bread, white, regular

1 slice10.5cm x 10.5cm x1.2cm

30

Bread, wholemeal

1slice10cm x 10cm x 2cm

30

Crumpet, regular, toasted

1 crumpet

45

Muffin, English, toasted

2 halves

70

Muffin, fruit, toasted

2 halves

75

All-Bran

½ cup

30

Breakfast biscuit, wholewheat

1 biscuit

15

Branflakes

1 cup

45

Coco Pops

1 cup

45

Corn Flakes

1 cup

30

Muesli Swiss-style

½ cup

65

Muesli, toasted

½ cup

55

Oats, rolled, cooked

1 cup

260

Oats, rolled, raw

1 cup

95

Puffed Wheat

1 cup

15

Rice Bubbles

1 cup

30

Special K

1 cup

35

Weeties

1 cup

30

Cake, chocolate, home prepared

1 slice 9.5cm x 6.5cm x 2cm

55

Cake, fruit, dark, commercial

1 slice 7.5cm x 5.5cm x 1.5cm

50

Cake, plain, commercial

1 slice 8cm x 7.5cm x 1.2cm

40

Croissant

1 croissant

65

Danish pastry

1 pastry

100

Doughnut, cinnamon & sugar

1 doughnut

50

Doughnut, iced

1 doughnut 3.5cm x 9cm

80

Lamington

1 lamington

75

Pancake, home prepared

1 pancake 15.5cm diameter

80

Pie Apple, high, family, baked

1/6 pie

135

Scone, plain, home, prepared

1 scone 5.5cm x 5.5cm x 3.5cm

40

Flour and Grains

Bran, oat, raw

1 tablespoon

11

Pasta, white, boiled

1 cup macaroni

180

Pasta, wholemeal, boiled

1 cup spaghetti

170

Rice, white, boiled

1 cup

190

Wheatgerm

1 tablespoon

5

Biscuits - Savoury

Cracker, medium fat, wholemeal

4 segments

20

Crispbread, puffed & toasted

2 biscuits

10

Biscuits - Sweet

Biscuit, cream

1 biscuit

15

Biscuit, plain, sweet

2 biscuits

17

Biscuit, shortbread

1 biscuit

15

Fast Food

Hamburger with cheese

1 hamburger with cheese

200

Lasagne, commercial

1 serve, 11cm x 9.5cm x 3cm

250

Meat pie, individual

1 meat pie 3cm x 10cm

200

Meat pie, party size

1 party meat pie

40

Pastie

1 pastie 14cm x 8.5cm x 3.5cm

170

Pizza, supreme, frozen, baked

¼ pizza

130

Pizza, supreme, Pizza Hut

¼ family pizza, thin base

200

Sausage roll, individual

1 sausage roll

130

Spaghetti & tomato sauce, canned

1 cup

270

Spring roll, deep, fried

1 spring roll

170

Eggs and Egg Dishes

Egg, fried

1 x 55g egg

35

Egg, whole, hard-boiled

1 x 55g egg

50

Fats and Oils

Butter, regular

1 tablespoon

18

Cream, pure

1 tablespoon

20

Margarine, poly, regular

1 tablespoon

18

Oil, vegetable

1 tablespoon

18

Fish

Flake, crumbed, fried

1 fillet 15cm x 6cm

165

Flathead, fried

1 fillet 18cm x 5cm

105

Flathead, steamed

1 fillet 18.5cm x 4.5cm

85

Salmon, pink, canned-brine, drain

1 cup

210

Fish Products

Fish, crumbed, frozen, ovenfried

1 portion

65

Fish cake, frozen, fried

1 fish cake 1cm x 8cm diameter

70

Fish finger, frozen, fried

1 fish finger 8.5 x 2.00 x 1.5cm

25

Beef

Beef, all cuts, cooked, 75% trim

1 cup diced

190

Blade steak, grilled, lean & fat

1 steak

120

Corned beef, 75% trimmed

1 slice 25cm x 19cm x 0.2cm

50

Fillet steak, grilled, 75% Trim

1 steak

70

Mince, regular, simmered, drained

1 cup

170

Rump steak, grilled, lean & fat

1 steak

200

Topside roast, baked lean & fat

1 slice 10cm x 8.5cm x 0.5cm

45

Lamb

Chump chop, grilled, lean & fat

1 chop

65

Leg, baked, 75% trimmed

1 slice, 10cm x 8.5cm x 0.5cm

40

Midloin chop, grilled, lean & fat

1 chop

50

Midloin chop, grilled, 75% trim

1 chop

35

Pork

Forequarter chop, grill, lean & fat

1 chop

145

Leg steak, grilled, lean & fat

1 steak

85

Midloin chop, grilled, lean & fat

1 chop

100

Veal

Leg, baked, lean

1 slice 10cm x 8.5cm x 0.5cm

45

Veal schnitzel, frozen, fried

1 schnitzel, 15cm x 10cm x 1cm

145

Chicken

Chicken, all cuts, baked, lean

¼ chicken

110

Breast, baked, lean

1 breast fillet

80

Drumstick, baked, lean

1 drumstick, 14cm long

45

Drumstick, baked, lean & skin

1 drumstick 14cm long

50

All cuts, Kentucky Fried Chicken

1 piece

70

Chicken McNugget, McDonalds

6 portions

115

Bacon, breakfast, fried

1 rasher, 14cm x 10cm x 0.3cm

35

Frankfurt, simmered

1 frankfurt, 14cm x 2.5cm diam.

75

Ham steak, grilled

1 steak

110

Ham leg, non-canned, lean

1 slice 0.2cm x 12cm diameter

25

Hamburger patty, frozen, fried

2 patties each 0.5cm x 7cm diameter

75

Salami

4 slices each 0.2cm x 5.5cm diam.

20

Sausage, beef, grilled

1 thick sausage 11cm long

70

Sausage, pork, grilled

1 thick sausage 11cm long

75

Cheese

Cheddar

1 cube 2.5cm x 2.5cm x2.5cm

15

Cheddar, processed

1 slice, 9cm square

20

Cottage, creamed

1 tablespoon

20

Cream cheese spread

1 tablespoon

25

Feta

1 cube 2.5cm x 2.5cm x 2.5cm

15

Mozzarella

2 tablespoons

20

Parmesan

2 tablespoons

20

Ricotta

1 tablespoon

20

Dairy Desserts

Custard, commercial

1 cup

280

Ice confection, vanilla, tub

2 level scoops 5.7cm diam.

45

Ice cream, vanilla, tub

2 level scoops 5.7cm diam.

50

Milk

Powdered, skim

3 tablespoons

25

Evaporated, reduced fat, canned

1 cup

265

Reduced fat, protein-increased

1 cup

260

Yoghurts

Natural

1 individual-sized tub

200

Nuts and Seeds

Almond, blanched

½ cup

85

Peanut butter

1 tablespoon

25

Peanut, roasted, salted

½ cup

80

Sesame seed

1 tablespoon

15

Tahini

1 tablespoon

20

Walnut

½ cup chopped

55

Sauces, Gravies and Salad Dressing

Mayonnaise, commercial

1 tablespoon

20

Sauce soy, commercial

1 tablespoon

25

Snack Foods

Extruded snack, cheese

1 individual-size packet

50

Pretzels

20 sticks, 8cm long

10

Soups

Main meal, canned, heated

1 cup

260

Other Foods

Coco powder

1 tablespoon

8

Milo

1 tablespoon

8

Olive, green, stuffed, drained

10 olives

40

Vegemite

½ teaspoon

3

Confectionery and Muesli Bars

Boiled sweets

3 sweets

10

Chocolate, milk

6 squares from 100g block

30

Jams and Jelly

Jam, berry

1 tablespoon

25

Sugars and other sugar-based foods

Honey

1 tablespoon

30

Sugar, white

1 tablespoon

18

Legumes

Baked beans, canned-tomato sauce

1 cup

275

Bean kidney, red, canned, drained

½ cup

95

Chickpea, canned, drained

½ cup

95

Lentil, dried, boiled

½ cup

95

Pea, split, dried, boiled

½ cup

90

Vegetable Dishes

Coleslaw, commercial

½ cup

100

Salad, bean, commercial

½ cup

105

Salad, potato, canned

½ cup

90

Beverages

Juice drink, orange

1 cup

260

Soft drink, cola

1 can

390

Soy beverage, So Good

1 cup

255

Apple, raw

1 medium apple, 6.5cm x 7cm diam.

155

Apricot, dried

5 apricot halves

25

Apricot, raw

1 medium apricot 5cm diameter

55

Banana, common, raw, peeled

1 banana 18cm x 4.5cm diameter

140

Cherry, raw

10 cherries

40

Fruit salad, canned-pear juice

1 cup

255

Fruit salad, canned-syrup, drain

1 cup

220

Grape, green, raw

1 cup

170

Grapefruit, raw, peeled

½ grapefruit 7.5cm x 9cm diameter

105

Kiwifruit, raw, peeled

1 kiwifruit 6cm x 5cm diameter

80

Mandarin, raw, peeled

1 mandarin 4.5cm x 6cm diameter

60

Mango, raw, peeled

1 mango 10.5cm x 7cm diameter

150

Melon, honeydew, raw, peeled

1 cup diced

180

Nectarine, raw

1 nectarine

75

Orange, raw, peeled

1 orange 7cm x 7cm diameter

120

Pawpaw, raw, peeled

1 cup diced

150

Peach, raw

1 medium peach

140

Pear, yellow-green, raw

1 pear

190

Pineapple, raw, peeled

1 slice 1.5cm x 9cm diameter

110

Plum, raw

1 plum 5.5cm diameter

105

Prune

5 prunes

40

Strawberry, raw

1 cup whole berries

145

Sultana

1 tablespoon

20

Watermelon, raw, peeled

1 cup diced

195

Vegetables

Bean, broad, frozen, boiled

½ cup

80

Bean, green, boiled

½ cup

70

Beetroot, canned, drained

3 slices

95

Broccoli, boiled

1 spear 11.5cm x 7.5cm diameter

50

Brussels sprouts, boiled

5 brussels sprouts

100

Cabbage, chinese, raw

½ cup shredded

40

Cabbage, common, boiled

½ cup shredded

70

Capsicum, raw

1 capsicum 7cm x 6.5cm diameter

90

Carrot, frozen, boiled

½ cup carrot rings

70

Carrot, raw, peeled

½ cup slices

70

Cauliflower, boiled

1 floweret 7.5cm x 8cm diameter

70

Celery, boiled

½ cup chopped

60

Celery, raw

1 stick 10cm x 2cm

20

Cucumber, common, raw, peeled

5 x 0.5cm slices

40

Eggplant, raw

½ cup chopped

30

Lettuce, common, raw

1 leaf 15.5cm diameter

50

Marrow, peeled, boiled

½ cup diced

110

Mixed vegetables, frozen, boiled

½ cup

70

Mushroom, common, raw

½ cup chopped

35

Onion, mature, raw, peeled

½ cup slices

50

Onion, spring, raw

1 spring onion

15

Parsley, raw

1 tablespoon

5

Parsnip, peeled, boiled

½ cup chopped

75

Pea, green, canned, drained

½ cup

85

Potato chips, commercial

1 cup 6cm x 1cm x 1cm chips

95

Potato, new, peeled, boiled

1 potato

60

Potato, pale skin, baked, flesh

1 medium potato

100

Pumpkin, peeled, boiled

½ cup pieces

85

Silverbeet, boiled

½ cup chopped

60

Spinach, English, boiled

½ cup chopped

75

Squash, boiled

1 squash 3cm x 4cm diameter

35

Swede, peeled, boiled

½ cup chopped

75

Sweet potato, peeled, boiled

½ cup mashed

120

Sweetcorn, frozen, boiled

½ cup

90

Sweetcorn, frozen, on-cob, simmer

1 cobette 7cm x 5.5cm diameter

85

Tomato, common, raw

1 tomato 5.5cm x 6cm diameter

130

Turnip, white, peeled, boiled

½ cup diced

120

Zucchini, boiled

½ cup sliced

80