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.

• Baked Muesli (With Added Oil)
• Coco Pops
• Corn Flakes
• Nutri-Grain
• Oats, cooked with water
• Oats, dry
• Sultana Bran
• Weet-Bix
• Weeties

Baked Muesli (With Added Oil) Serving Size Cals kJ Fat Carb Pro 1/4 cup, 30 g 122 515 4 18 3 1/2 cup, 60 g 244 1025 8 36 6 1 cup, 120 g 488 2045 16 72 12

Coco Pops Serving Size Cals kJ Fat Sat Fat Carb Pro Fibre Sod Cal 3/4 cup, 34g 130 545 0.1 0.1 30 1.5 0.4 192 91 1 cup, 45g 173 725 0.2 0.1 40 2 0.5 254 120 2 cups, 90g 345 1450 0.4 0.2 80 4 1.1 508 240

Corn Flakes Serving Size Cals kJ Fat Sat Fat Carb Pro Fibre Sod 1/2 cup, 15 grams 55 235 0 0 12.5 1.2 0.4 108 1 cup, 30 grams 113 475 0.1 0 25 2.3 0.8 216 2 cups, 60 grams 225 950 0.1 0 50 4.5 1.5 432

Nutri-Grain Serving Size Cals kJ Fat Sat Fat Carb Pro Fibre Sod Cal Small serve, 3/4 cup, 30 grams 115 480 0.2 0 21 6.5 1 180 80 Medium serve, 1 cup, 40 grams 153 640 0.2 0 28 9 1.1 240 107 Large serve, 2 cups, 80 grams 306 1280 0.5 0.1 55 17.5 2.2 480 214

Oats, cooked with water Serving Size Cals kJ Fat Sat Fat Carb Pro Fibre Sod 1/2 cup (45g raw), yields 140 grams cooked 170 715 3 0.5 30.5 6 4.5 3 1 cup (90g raw), yields 280 grams cooked 340 1430 6 1 61 12 9 6

Oats, dry Serving Size Cals kJ Fat Sat Fat Carb Pro Fibre Sod 1/3 cup, 30 grams 115 475 2 0.3 20.5 4 3 2 2/3 cup, 60 grams 227 950 4 0.7 40.5 8 6 4 1 cup, 90 grams 340 1425 6 1 61 12 9 5

Sultana Bran Serving Size Cals kJ Fat Sat Fat Carb Pro Fibre Sod 1/2 cup, 24 grams 82 340 0.4 0.1 15.5 2.5 3.5 65 3/4 cup, 36 grams 122 510 0.6 0.1 23 3.5 5 97 1 cup, 48 grams 163 680 1 0.2 30.5 4.5 7 130 2 cups, 96 grams 325 1365 1.5 0.4 61 9 13.5 259

Weeties Serving Size Cals kJ Fat Sat Fat Carb Pro Fibre Sod 3/4 cup, 30 grams 109 455 0.7 0.3 20.5 3.5 3.5 120 1 cup, 35 grams 127 530 0.8 0.4 24 4 4.2 140 2 cups, 70 grams 255 1065 1.5 0.8 47.5 7.5 8.5 280