each food is a quantity given in brackets. This is the size in grams
of an average serving. For example,'Chicken, roast (130g)' means that
the average amount of roast chicken in a single serving is 130 grams.
In the case of
some food ingredients it is not possible to estimate an average serving
size because this will depend on the particular food in which the ingredient
is present, for example for flour; this is then indicated by a dash:
'(-)'. To estimate nutrient intake from this particular ingredient you
would need to know how much was present in the food you ate.
Many people eat
servings that are smaller or larger than the average size. Compare your
usual size with the pictures of average servings on below
and for main meals
or weigh your food before eating. You will soon be able to estimate
whether your servings are average, large or small. Notice the following:
- the weight given
for the average serving is for one unit of the food (e.g. one biscuit,
one slice of melon),
- unless otherwise
indicated. If an average serving usually comprises more than one unit,
the average number of units is given. For example,'Fish fingers (5=100g)'
means 5 fish fingers comprise an average serving of 100 grams.
- the average
serving size of drinks is also given in grams to make comparison of
nutrients easier. Liquids are usually measured in millilitres (ml);
a good approximation is that one millilitre weighs one gram.