Portion size is critically important for weight control. It is easy to lose sight of portion size and unwittingly consume excessive food and calories – even if the fat content is low or even zero! This guide contains a growing series of popular foods showing portion sizes with their calorie, fat and carbohydrate content.

• Bread Rolls
• Burgen Fruit & Muesli Bread
• Ciabatta
• Garlic Bread
• Helga's Mixed Grain Bread
• Sandwich Bread
• Turkish Bread (19cm x 57cm, 780g)

Bread Rolls Serving Size Cals kJ Fat Carb Pro Small Roll, 35 grams 80 335 1 16 1.5 Medium Roll, 50 grams 115 480 1.5 23 2 Large Roll, 75 grams 170 720 2 34 3.5 Extra Large Roll, 125 grams 285 1195 3.5 57 5.5

Burgen Fruit & Muesli Bread Serving Size Cals kJ Fat Sat Fat Carb Pro Fibre Sod 1 Slice, 41.5 grams 117 490 2 0.3 19 4 1.5 137 2 Slices, 83 grams 234 980 4.5 0.5 38 8 3.5 274 4 Slices, 166 grams 468 1955 9 1 76 16.5 6.5 548

Ciabatta Serving Size Cals kJ Fat Sat Fat Carb Pro Fibre Sod 1 slice, 30 grams 67 280 0.5 0.2 12.5 2 0.5 138 1 thick slice, 60 grams 134 560 1 0.3 25.5 4.5 1.5 277 1 sandwich section, 120 grams 266 1115 3 0.5 51 9 3 553

Garlic Bread Serving Size Cals kJ Fat Carb Pro 1 piece 75 315 5 8 1.5 4 pieces, 1/2 loaf 300 1255 20 32 6 whole loaf 600 2510 40 64 12

Helga's Mixed Grain Bread Serving Size Cals kJ Fat Sat Fat Carb Pro Fibre Sod End Slice (thin), 20 grams 51 215 0.5 0.1 8.5 2.5 1 100 1 Slice, 42.5 grams 108 455 1.5 0.2 18 5 2 213 2 Slices, 85 grams 217 905 2.5 0.5 36 10 4 425 4 Slices, 170 grams 434 1810 5.5 1 72 19.5 8 850 8 Slices, 340 grams 867 3625 10.5 1.5 144 39.5 16.5 1700 1 Loaf (approx. 20 slices), 850 grams 2168 9060 26.5 4.5 360 98.5 41 4250

Sandwich Bread Serving Size Cals kJ Fat Carb Pro Thin sliced, 1 slice, 35g 90 375 1 17 2 Thick sliced toasting, 1 slice, 39g 100 420 1 19 3 Thin sliced, 2 slices, 70g 180 755 2 34 4 Thick sliced toasting, 2 slices, 78g 200 840 2 38 5.5 Thin sliced, 4 slices, 140g 360 1505 4 68 8 Thick sliced toasting, 4 slices, 156g 400 1675 4 76 11

Large Turkish Bread Serving Size Cals kJ Fat Sat Fat Carb Pro Fibre Sod 1 thin finger, 5cm x 11cm, 30g 67 280 0.5 0.1 13 2 0.5 148 1 medium thickness finger, 5cm x 11cm, 45g 100 420 1 0.2 20 3.5 1 222 1 thick finger, 5cm x 11cm, 60g 134 560 1.2 0.2 26.5 4.5 1.5 296 1 large piece, 11cm x 19cm, 150g 336 1405 3 0.6 66 11 3.5 741 1/4 whole loaf, 190g 426 1775 4 1 84 14 4 939 1/3 whole loaf, 250g 560 2340 5 1 110 18.5 5.5 1235 1/2 whole loaf, 390g 874 3650 8 1.5 172 28.5 8.5 1927