Nutritional Guide - Flipbook - Page 11
Starchy carbohydrate
standard portions:
FOOD
HANDY MEASURE
APPROX. WEIGHT
White and sweet
potatoes
3 egg sized boiled or
roasted potatoes
~150-200g uncooked
5 new potatoes
~150-200g uncooked
A fist sized jacket potato
~250g uncooked
Sweet potatoes
4 pieces, each the size of a
small egg
~200-250g uncooked
Rice
Find a cup that holds about
this amount
~65-75g dry
Pasta
Find a mug or jug that
holds the right amount of
your favourite pasta
~70-110g dry
Couscous
Find a cup that holds about
this amount
~45-75g dry
Bread
2 medium cut slices,
large loaf
~75-90g per slice
of bread
A standard oval pitta
~60-90g per pitta
Bread roll or bagel
Cereal, muesli and oats
3 small handfulls
~30-50g
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