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.

• Cheese, Cheddar, Sliced
• Cheese, Cubes
• Cheese, Reduced Fat
• Cream Cheese Spread, 60% less fat
• Kraft Dairy Bites, Light Cheestik, 25% Less Fat
• Light Cream Cheese Spread, 30% less fat
• Low Fat Plain Cottage Cheese
• Ricotta Cheese Spread

Cheese, Cheddar, Sliced Serving Size Cals kJ Fat Sat Fat Carb Pro Sod Cal 20g slice 80 340 6.5 4.5 0.1 5.5 122 160 30g slice 120 510 10 6.5 0.2 8 183 240 45g slice 185 765 15 9.5 0.2 12 275 360

Cheese, Cubes Serving Size Cals kJ Fat Sat Fat Carb Pro Sod Cal 1 cube, 11g 44 185 3.5 2.5 0.1 3 73 78 4 cubes, 45g 180 755 15 10 0.2 11.5 297 322 9 cubes, 100g 400 1675 33 22 0.5 26 660 715

Light Cream Cheese Spread, 30% less fat Serving Size Cals kJ Fat Sat Fat Carb Pro Sod 1 Tablespoon, 20 grams 45 190 4.5 3 0.5 1 69 2 Tablespoons, 40 grams 90 375 8.5 6 1 2.5 139 1/2 packet, 125 grams 280 1180 26.5 19 4 7.5 434 Whole packet, 250 grams 565 2355 53.5 38 7.5 15 868

Low Fat Plain Cottage Cheese Serving Size Cals kJ Fat Sat Fat Carb Pro Sod 1 Tablespoon, 20 grams 18 75 0.5 0.3 1.2 2.5 59 2 Tablespoons, 40 grams 36 150 1 0.5 2.5 4.5 117 1/2 container, 125 grams 114 475 3 2 7.5 14 366 Whole container, 250 grams 228 950 6 4 15 28.5 733

Ricotta Cheese Spread Serving Size Cals kJ Fat Sat Fat Carb Pro Sod 1 Tablespoon, 20 grams 27 110 2.2 1.5 0.5 1.5 30 2 Tablespoons, 40 grams 54 225 4.5 3 1 2.5 60 1/2 container, 125 grams 168 700 13.5 9 3.5 8.5 186 Whole container, 250 grams 335 1405 27 18.5 7 17 373