Nutritional Guide - Flipbook - Page 9
Protein-based
standard portions:
FOOD
HANDY MEASURE
APPROX. WEIGHT
Beef, pork, lamb
3 lean slices of meat
~100-120g cooked
Chicken/turkey
4 lean slices of chicken
A standard / medium sized
chicken breast.
~100-120g cooked
~90-140g cooked
Sausages
2-3 standard size sausages
Minced meat
About the size of a
deck of cards
~100g
Fish
A medium fillet of
salmon or tuna
A fillet of white fish the
size of a cheque book
A piece of fish in crumbs or
batter the size of your palm
3-4 fish fingers
~100-140g cooked
Beans (or other pulses)
5-6 tablespoons
~110-150g cooked
Hummus
Half an average tub
~50-60g
Baked beans in
tomato sauce
A medium can or ½
large can
~200-250g
Tofu
¾ of an average block
~200g uncooked
Nuts or seeds
1 heaped tablespoon
~30-40g
Eggs
2 medium eggs
~65g per egg
~150g uncooked
~90-120g cooked
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