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Real Life Nutrition Questions Answered
printReal Life Fitness Questions Answered
Emma Brown
Nutritionist
Janet Aylott
Nutritionist
Kelly Marshall
Fitness Consultant
Q.
I'm confused over entering cals for rice, pasta & fruit....
I always get confused with things like rice and pasta with regards to their weight. When I am putting the weight in the food diary, should I be putting the pre-cooked weight or the post cooked weight? i.e. 50g of rice before it's cooked and it's 165 g after! Do I put 165g in the food diary, or 50g? Also, if I measure an apple or pear and it's say, 142g, but I don't eat the core and there are, say 24g left over, should I put the amount eaten or just the whole fruit? Same goes with bananas, skin on or off? Please help. Thank you.
A.
Our expert says...
With rice and pasta, it doesn't really matter whether you record the dried weight or the cooked weight - as long as the calorie figure you select from the database matches the state of the food (most are given for the raw, dried product). Personally I find it easier to weigh the dried rice and pasta and use those figures as it saves dealing with hot food on the scales! These are....
Dried
100g pasta (aver) = 355 cals / 1.0g fat
100g white rice = 356 cals / 0.5g fat
With regards to fruit, the calorie figure in the database will have taken account how the fruit is eaten. So for example the calorie content for a small apple (67g) takes account of the fact you don't eat the core - so you just record 31 calories.
The same with a stoned fruit such as a peach - just enter 23 calories for a small one (the 70g weight is for the flesh only). The calorie content for a banana is for the fruit only minus skin - as it says in the description. So 80g is the weight of banana you actually eat.
I hope this helps and doesn't confuse you further!
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