Food-frequency questionnaire

Food groups	How often do you consume the following product?	and what is the average portion per day?	Example portion sizes	Which type do you usually use?
Coffee	○ never or less than once a month ○ 1–3 days per month ○ 1 day per week ○ 2–4 days per week ○ 5–6 days per week ○ every day	○ 125 mL or less ○ between 125 – 250 mL ○ between 250 –375 mL ○ between 375 – 500 mL ○ 500 mL or more	1 cup: 125 mL 1 beaker: 225 mL	○ with caffeine ○ with reduced caffeine ○ without caffeine
Tea	○ never or less than once a month ○ 1–3 days per month ○ 1 day per week ○ 2–4 days per week ○ 5–6 days per week ○ every day	○ 125 mL or less ○ between 125 – 250 mL ○ between 250 – 375 mL ○ between 375 – 500 mL ○ 500 mL or more	1 cup: 125 mL 1 beaker: 225 mL	○ regular English tea ○ green tea ○ herbal tea
Milk/coffee cream in coffee/tea	○ never or less than once a month ○ 1–3 days per month ○ 1 day per week ○ 2–4 days per week ○ 5–6 days per week ○ every day	○ 8 mL or less ○ between 8 –16 mL ○ between 16 – 24 mL ○ 24 mL or more	1 portion pot of coffee cream: 8 mL 1 coffee spoon: 5 mL 1 tablespoon: 10 mL	○ coffee cream ○ skimmed milk ○ semi-skimmed milk ○ whole milk
Beer	○ never or less than once a month ○ 1–3 days per month ○ 1 day per week ○ 2–4 days per week ○ 5–6 days per week ○ every day	○ 200 mL or less ○ between 200 – 400 mL ○ between 400 – 600 mL ○ between 600 – 800 mL ○ 800 mL or more	1 bottle/glass: 250 or 330 mL 1 can: 330 or 500 mL	○ non-alcoholic ○ strong beer (Duvel, trappist,…) ○ other beer (pilsner, Palm, Kriek,…)
Wine/sparkling wine	○ never or less than once a month ○ 1–3 days per month ○ 1 day per week ○ 2–4 days per week ○ 5–6 days per week ○ every day	○ 200 mL or less ○ between 200 – 400 mL ○ between 400 – 600 mL ○ 600 mL or more	1 glass of champagne: 100 mL 1 glass of wine: 125 mL
Aperitif (port, Pineau, Pisang,…)	○ never or less than once a month ○ 1–3 days per month ○ 1 day per week ○ 2–4 days per week ○ 5–6 days per week ○ every day	○ 75 mL or less ○ between 75 – 150 mL ○ between 150 – 225 mL ○ 225 mL or more	1 glass = 75 mL
Liqueur and spirits	○ never or less than once a month ○ 1–3 days per month ○ 1 day per week ○ 2–4 days per week ○ 5–6 days per week ○ every day	○ 35 mL or less ○ between 35 – 70 mL ○ between 70 – 105 mL ○ 105 mL or more	1 glass: 35 mL
Soup	○ never or less than once a month ○ 1–3 days per month ○ 1 day per week ○ 2–4 days per week ○ 5–6 days per week ○ every day	○ 200 mL or less ○ between 200 – 400 mL ○ between 400 – 600 mL ○ 600 mL or more	1 bowl: 250 mL 1 beaker: 225 mL	○ clear soup without additives ○ soup with legumes ○ other soup
Fruit/vegetable juices	○ never or less than once a month ○ 1–3 days per month ○ 1 day per week ○ 2–4 days per week ○ 5–6 days per week ○ every day	○ 150 mL or less ○ between 150 – 300 mL ○ between 300 – 450 mL ○ 450 mL or more	1 glass: 150 mL 1 carton: 200 mL 1 bottle (Looza): 200 mL	○ fruit juice ○ vegetable beverages
Yakult, Actimel and the like	○ never or less than once a month ○ 1–3 days per month ○ 1 day per week ○ 2–4 days per week ○ 5–6 days per week ○ every day	○ 65 mL or less ○ between 65 – 110 mL ○ between 110 – 175 mL ○ 175 mL or more	1 Yakult: 65 mL 1 Benecol: 70 mL 1 Actimel/Becel ProActiv: 100 mL 1 Optifit: 125 mL	○ Probiotic beverages (Actimel, Yakult,…) ○ with plant stanol esters (Benecol, Danacol,…) ○ other: ______________
Soy/milk drinks/shakes (Dan’Up, Fristi,…)	○ never or less than once a month ○ 1–3 days per month ○ 1 day per week ○ 2–4 days per week ○ 5–6 days per week ○ every day	○ 125 mL or less ○ between 125 – 250 mL ○ between 250 – 375 mL ○ 375 mL or more	1 glass: 150 mL 1 beaker: 225 mL 1 soy drink: 250 mL 1 bottle Dan’Up: 600 mL	○ soy drinks ○ milk drinks and shakes
Chocolate milk	○ never or less than once a month ○ 1–3 days per month ○ 1 day per week ○ 2–4 days per week ○ 5–6 days per week ○ every day	○ 125 mL or less ○ between 125 – 250 mL ○ between 250 – 375 mL ○ 375 mL or more	1 cup: 125 mL 1 beaker: 225 mL 1 bowl: 250 mL 1 glass: 150 mL 1 carton: 200 mL	○ ready-to-drink ○ homemade with skimmed milk ○ homemade with low-fat milk ○ homemade with whole milk
Milk	○ never or less than once a month ○ 1–3 days per month ○ 1 day per week ○ 2–4 days per week ○ 5–6 days per week ○ every day	○ 125 mL or less ○ between 125 – 250 mL ○ between 250 – 375 mL ○ 375 mL or more	1 cup: 125 mL 1 beaker: 225 mL 1 bowl: 250 mL 1 glass :150 mL	○ buttermilk ○ skimmed milk ○ low-fat milk ○ whole milk
Fresh cheese	○ never or less than once a month ○ 1–3 days per month ○ 1 day per week ○ 2–4 days per week ○ 5–6 days per week ○ every day	○ 75 g or less ○ between 75 – 150 g ○ between 150 – 225 g ○ 225 g or more	1 Petit Gervais: 55 g 1 Petit Gervais maxi: 100 g 1 Danio: 200 g	○ skimmed fresh cheese ○ low-fat fresh cheese ○ whole fresh cheese
Yoghurt with fibres (Activia with fibres,…)	○ never or less than once a month ○ 1–3 days per month ○ 1 day per week ○ 2–4 days per week ○ 5–6 days per week ○ every day	○ 125 g or less ○ between 125 – 250 g ○ between 250 – 375 g ○ 375 g or more	1 pot: 125 g	○ skimmed yoghurt with fibres ○ low-fat yoghurt with fibres ○ whole yoghurt with fibres
Yoghurt with fruit	○ never or less than once a month ○ 1–3 days per month ○ 1 day per week ○ 2–4 days per week ○ 5–6 days per week ○ every day	○ 125 g or less ○ between 125 – 250 g ○ between 250 – 375 g ○ 375 g or more	1 pot: 125 g 1 cup: 125 g 1 dish: 150 g 1 bowl: 250 g	○ skimmed fruit yoghurt ○ low-fat fruit yoghurt ○ whole fruit yoghurt
NOT enriched with fibres
Normal/aromatis ed yoghurt	○ never or less than once a month ○ 1–3 days per month ○ 1 day per week ○ 2–4 days per week ○ 5–6 days per week ○ every day	○ 125 g or less ○ between 125 – 250 g ○ between 250 – 375 g ○ 375 g or more	1 pot: 125 g 1 cup: 125 g 1 dish: 150 g 1 bowl: 250 g	○ skimmed yoghurt ○ low-fat yoghurt ○ whole yoghurt
WIHTOUT fruit, WITHOUT fibres
Milk/soy-based desserts	○ never or less than once a month ○ 1–3 days per month ○ 1 day per week ○ 2–4 days per week ○ 5–6 days per week ○ every day	○ 100 g or less ○ between 100 – 200 g ○ between 200 – 300 g ○ 300 g or more	1 pot pudding or soy dessert: 100 or 200 g 1 dish: 150 g 1 bowl: 250 g 1 pot rice pudding 100 or 200 g	○ ready-to-eat ○ homemade with skimmed milk ○ homemade with low-fat milk ○ homemade with whole milk
Chocolate mousse, ice cream, bavarois, tiramisu	○ never or less than once a month ○ 1–3 days per month ○ 1 day per week ○ 2–4 days per week ○ 5–6 days per week ○ every day	○ 50 g or less ○ between 50 – 100 g ○ between 100 – 150 g ○ 150 g or more	1 pot chocolate mousse: 70 g 1 scoop ice cream: 35 g 1 serving tiramisu bavarois: 80 g	○ bavarois ○ chocolate mousse ○ ice cream ○ tiramisu ○ other: _____________
Nut/seeds and nut/seed-paste (peanut butter, sesame paste)	○ never or less than once a month ○ 1–3 days per month ○ 1 day per week ○ 2–4 days per week ○ 5–6 days per week ○ every day	○ 15 g or less ○ between 15 – 30 g ○ between 30 – 45 g ○ 45 g or more	10 pealed peanuts: 20 g 1 tablespoon nuts: 25 g 1 tablespoon peanut butter: 15 g
Olives	○ never or less than once a month ○ 1–3 days per month ○ 1 day per week ○ 2–4 days per week ○ 5–6 days per week ○ every day	○ 15 g or less ○ between 15 – 30 g ○ between 30 – 45 g ○ 45 g or more	5 olives: 20 g
Dried fruit	○ never or less than once a month ○ 1–3 days per month ○ 1 day per week ○ 2–4 days per week ○ 5–6 days per week ○ every day	○ 15 g or less ○ between 15 – 30 g ○ between 30 – 45 g ○ 45 g or more	1 prune, apricot, date:8 g 1 tablespoon raisins: 12 g
Berries, blackberries, raspberries	○ never or less than once a month ○ 1–3 days per month ○ 1 day per week ○ 2–4 days per week ○ 5–6 days per week ○ every day	○ 40 g or less ○ between 40 – 80 g ○ between 80 – 120 g ○ 120 g or more	1 dish: 100 g
Other fruit (fresh, canned, compote)	○ never or less than once a month ○ 1–3 days per month ○ 1 day per week ○ 2–4 days per week ○ 5–6 days per week ○ every day	○ 100 g or less ○ between 100 – 200 g ○ between 200 – 300 g ○ 300 g or more	1 mandarin: 60 g 1 kiwi: 75 g 1 peach: 100 g 1 apple, pear, banana, orange 130 g 1 tablespoon compote 40 g
Chocolate and candy bars (Balisto, Mars, Twix,…)	○ never or less than once a month ○ 1–3 days per month ○ 1 day per week ○ 2–4 days per week ○ 5–6 days per week ○ every day	○ 25 g or less ○ between 25 – 50 g ○ between 50 – 75 g ○ 75 g or more	1 Mignonette: 10 g 1 chocolate bar or Mars, Snickers: 50 g 1 ChaCha: 25 g	○ chocolate with nuts ○ chocolate without nuts ○ candy bar with nuts (Bounty, Snickers,…) ○ candy bar without nuts
Confectionery with chocolate (chocolate truffles, M&Ms, chocotoff)	○ never or less than once a month ○ 1–3 days per month ○ 1 day per week ○ 2–4 days per week ○ 5–6 days per week ○ every day	○ 15 g or less ○ between 15 – 30 g ○ between 30 – 45 g ○ 45 g or more	1 chocolate truffle: 15 g 1 Bouchée: 25 g 1 bag of M & M ’s: 45 g 1 chocotoff: 9 g
NO candy bars
Tart, fruit pie, apple turnover	○ never or less than once a month ○ 1–3 days per month ○ 1 day per week ○ 2–4 days per week ○ 5–6 days per week ○ every day	○ 80 g or less ○ between 80 – 160 g ○ between 160 – 240 g ○ 240 g or more	1 apple turnover: 100 g 1 cupcake: 80 g 1 tart (cupcake or serving): 150 g	○ apple turnover ○ tart with jam ○ pie, tart
NO biscuit with fruit
Other pie	○ never or less than once a month ○ 1–3 days per month ○ 1 day per week ○ 2–4 days per week ○ 5–6 days per week ○ every day	○ 80 g or less ○ between 80 – 160 g ○ between 160 – 240 g ○ 240 g or more	1 serving of pie: 120 g	○ with whipped cream or cream butter ○ almond cake, mattentaart ○ flan, millefeuille, rice pie, cream puff
Cake (Madeleine, Zebra,…)	○ never or less than once a month ○ 1–3 days per month ○ 1 day per week ○ 2–4 days per week ○ 5–6 days per week ○ every day	○ 20 g or less ○ between 20 – 40 g ○ between 40 – 60 g ○ 60 g or more	1 slice of cake or cupcake: 30 g
Pancakes	○ never or less than once a month ○ 1–3 days per month ○ 1 day per week ○ 2–4 days per week ○ 5–6 days per week ○ every day	○ 60 g or less ○ between 60 – 120 g ○ between 120 – 240 g ○ 240 g or more	1 pancake: 60 g
Sweet snacks with fibres (Grany, Evergreen, coconut biscuit)	○ never or less than once a month ○ 1–3 days per month ○ 1 day per week ○ 2–4 days per week ○ 5–6 days per week ○ every day	○ 20 g or less ○ between 20 – 40 g ○ between 40 – 60 g ○ 60 g or more	1 Grany: 30 g 2 Evergreen cookies 40 g 1 coconut biscuit: 15 g
Waffle/wafer	○ never or less than once a month ○ 1–3 days per month ○ 1 day per week ○ 2–4 days per week ○ 5–6 days per week ○ every day	○ 30 g or less ○ between 30 – 60 g ○ between 60 – 90 g ○ 90 g or more	1 wafer: 10 g 1 Kempische galet: 30 g 1 waffle: 40 g 1 Belgian waffle: 60 g	○ with chocolate ○ without chocolate
Dry biscuits (Petit Beurre, Boudoir, Café Noir, Maria, Pim’s,…) NO snacks with fibres	○ never or less than once a month ○ 1–3 days per month ○ 1 day per week ○ 2–4 days per week ○ 5–6 days per week ○ every day	○ 15 g or less ○ between 15 – 30 g ○ between 30 – 45 g ○ 45 g or more	3 Sultana biscuits: 45 g 1 Choco As: 20 g 1 Petit Beurre: 13 g 1 slice of ginger-bread:23 g	○ biscuits with fruit (Sultana) ○ with chocolate (Choco As, Pim’s) ○ without chocolate (Boudoir, Petit Beurre)
Other biscuits (Prince, Sprits, spiced biscuits…)	○ never or less than once a month ○ 1–3 days per month ○ 1 day per week ○ 2–4 days per week ○ 5–6 days per week ○ every day	○ 15 g or less ○ between 15 – 30 g ○ between 30 – 45 g ○ 45 g or more	1 spiced biscuit: 7 g 1 Sprits or Prince: 20 g	○ with chocolate ○ without chocolate
Salty snacks (crisps, salted biscuits, Ringlings,…)	○ never or less than once a month ○ 1–3 days per month ○ 1 day per week ○ 2–4 days per week ○ 5–6 days per week ○ every day	○ 20 g or less ○ between 20 – 40 g ○ between 40 – 60 g ○ 60 g or more	1 small packet of crisps:45 g 1 Tuc biscuit: 3 g 1 packet of Mama Mia’s: 100 g
Breakfast cereals: muesli and crispy muesli (cruesli) (Kelogg’s Extra, Kwakies,…)	○ never or less than once a month ○ 1–3 days per month ○ 1 day per week ○ 2–4 days per week ○ 5–6 days per week ○ every day	○ 30 g or less ○ between 30 – 60 g ○ between 60 – 90 g ○ 90 g or more	1 bowl of muesli: 40 g	○ muesli ○ cruesli
Breakfast cereals: All Bran and Weetabix	○ never or less than once a month ○ 1–3 days per month ○ 1 day per week ○ 2–4 days per week ○ 5–6 days per week ○ every day	○ 30 g or less ○ between 30 – 60 g ○ between 60 – 90 g ○ 90 g or more	1 bowl All Bran: 40 g 1 Weetabix: 20 g	○ All Bran Plus ○ All Bran Flakes ○ All Bran Choco ○ Weetabix
Breakfast cereals: high-fibre flakes	○ never or less than once a month ○ 1–3 days per month ○ 1 day per week ○ 2–4 days per week ○ 5–6 days per week ○ every day	○ 30 g or less ○ between 30 – 60 g ○ between 60 – 90 g ○ 90 g or more	1 bowl of flakes: 30 g	○ Clusters ○ Fitness ○ Fruit ‘n Fibre
Beakfast cereals: other (Cornflakes, Chocapic, Special K,…)	○ never or less than once a month ○ 1–3 days per month ○ 1 day per week ○ 2–4 days per week ○ 5–6 days per week ○ every day	○ 30 g or less ○ between 30 – 60 g ○ between 60 – 90 g ○ 90 g or more	1 bowl of cereals: 30 g	○ with chocolate ○ without chocolate
Biscuit rusk, cracotte, knäckebröd, Swedish bread, rice wafer	○ never or less than once a month ○ 1–3 days per month ○ 1 day per week ○ 2–4 days per week ○ 5–6 days per week ○ every day	○ 10 g or less ○ between 10 – 20 g ○ between 20 – 30 g ○ 30 g or more	1 biscuit rusk, rice wafer, Parovitta: 8 g 1 cracotte: 6 g 1 Swedish bread: 10 g	○ brown or wholemeal bread ○ other (white bread, rice wafers)
Brioches	○ never or less than once a month ○ 1–3 days per month ○ 1 day per week ○ 2–4 days per week ○ 5–6 days per week ○ every day	○ 50 g or less ○ between 50 – 100 g ○ between 100 – 150 g ○ 150 g or more	1 medium-sized brioche: 65 g
Sweet bread, soft bread rolls	○ never or less than once a month ○ 1–3 days per month ○ 1 day per week ○ 2–4 days per week ○ 5–6 days per week ○ every day	○ 30 g or less ○ between 30 – 60 g ○ between 60 – 90 g ○ 90 g or more	1 soft bread roll: 40 g 1 slice of a big bread: 30 g 1 slice of a small bread: 20 g	○ soft bread rolls ○ sweet bread
White bread/bread rolls/baguette	○ never or less than once a month ○ 1–3 days per month ○ 1 day per week ○ 2–4 days per week ○ 5–6 days per week ○ every day	○ 30 g or less ○ between 30 – 60 g ○ between 60 – 90 g ○ 90 g or more	1 bread roll: 40 g 10 cm baguette: 40 g ½ baguette : 120 g 1 slice of a big bread: 30 g 1 slice of a small bread: 20 g
Brown and wholemeal bread/bread rolls/baguette	○ never or less than once a month ○ 1–3 days per month ○ 1 day per week ○ 2–4 days per week ○ 5–6 days per week ○ every day	○ 30 g or less ○ between 30 – 60 g ○ between 60 – 90 g ○ 90 g or more	1 bread roll: 40 g 10 cm baguette: 40 g ½ baguette : 120 g 1 slice of a big bread: 30 g 1 slice of a small bread: 20 g	○ brown bread/bread rolls/baguette ○ wholemeal bread
Spread fat	○ never or less than once a month ○ 1–3 days per month ○ 1 day per week ○ 2–4 days per week ○ 5–6 days per week ○ every day	○ 7 g or less ○ between 7 – 14 g ○ between 14 – 21 g ○ 21 g or more	5 g per slice of bread or rusk 8 g per bread roll	○ extra low-fat (15–25%) (Vitelma Minelma, Buttella light, Solight, Becel Essential, Alpro Line S,…) ○ low-fat (35–45%) (Vitelma Progress, Buttela Soja, Balade, Becel Control, Spring, …)○ butter and margarine (Fama, Planta, Roda,..) ○ other:
Chocolate spread/sprinkles/flakes	○ never or less than once a month ○ 1–3 days per month ○ 1 day per week ○ 2–4 days per week ○ 5–6 days per week ○ every day	○ 15 g or less ○ between 15 – 30 g ○ between 30 – 45 g ○ 45 g or more	15 g per slice of big bread 10 g per slice of small bread	○ chocolate sprinkles/flakes ○ chocolate spread
Jam	○ never or less than once a month ○ 1–3 days per month ○ 1 day per week ○ 2–4 days per week ○ 5–6 days per week ○ every day	○ 15 g or less ○ between 15 – 30 g ○ between 30 – 45 g ○ 45 g or more	15 g per slice of big bread 10 g per slice of small bread
Feta, goat’s cheese, Mozzarella	○ never or less than once a month ○ 1–3 days per month ○ 1 day per week ○ 2–4 days per week ○ 5–6 days per week ○ every day	○ 15 g or less ○ between 15 – 30 g ○ between 30 – 45 g ○ 45 g or more	15 g per slice of big bread 10 g per slice of small bread 1 small block of Feta 5 g 1 Mozzarella: 125 g
Cheese spread type Philadelphia	○ never or less than once a month ○ 1–3 days per month ○ 1 day per week ○ 2–4 days per week ○ 5–6 days per week ○ every day	○ 15 g or less ○ between 15 – 30 g ○ between 30 – 45 g ○ 45 g or more	15 g per slice of big bread 10 g per slice of small bread	○ normal ○ with herbs/fruit/vegetables ○ low-fat
Melted cheese/cheese spread (Ziz,…)	○ never or less than once a month ○ 1–3 days per month ○ 1 day per week ○ 2–4 days per week ○ 5–6 days per week ○ every day	○ 15 g or less ○ between 15 – 30 g ○ between 30 – 45 g ○ 45 g or more	15 g per slice of big bread 10 g per slice of small bread	○ double-cream ○ normal ○ low-fat
Hard and semi-hard cheese (Gouda, Westlite, Passendale,...)	○ never or less than once a month ○ 1–3 days per month ○ 1 day per week ○ 2–4 days per week ○ 5–6 days per week ○ every day	○ 20 g or less ○ between 20 – 40 g ○ between 40 – 60 g ○ 60 g or more	1 slice of cheese (10x10 cm): 25 g	○ regular ○ low-fat (St-Maarten, Westlitle,…)
Other cheese (Brie, Boursin, Camembert, Roquefort,...)	○ never or less than once a month ○ 1–3 days per month ○ 1 day per week ○ 2–4 days per week ○ 5–6 days per week ○ every day	○ 15 g or less ○ between 15 – 30 g ○ between 30 – 45 g ○ 45 g or more	15 g per slice of big bread 10 g per slice of small bread
Vegetarian bread spread	○ never or less than once a month ○ 1–3 days per month ○ 1 day per week ○ 2–4 days per week ○ 5–6 days per week ○ every day	○ 15 g or less ○ between 15 – 30 g ○ between 30 – 45 g ○ 45 g or more	15 g per slice of big bread 10 g per slice of small bread
NO nut paste
Crab/chicken/… salad	○ never or less than once a month ○ 1–3 days per month ○ 1 day per week ○ 2–4 days per week ○ 5–6 days per week ○ every day	○ 20 g or less ○ between 20 – 40 g ○ between 40 – 60 g ○ 60 g or more	15 g per slice of bread 35 g per French roll 75 g per ½ baguette
Fish products (smoked fish, canned fish)	○ never or less than once a month ○ 1–3 days per month ○ 1 day per week ○ 2–4 days per week ○ 5–6 days per week ○ every day	○ 30 g or less ○ between 30 – 60 g ○ between 60 – 90 g ○ 90 g or more	1 slice of smoked salmon/halibut: 30 g 1 young herring or roll mop: 80 g 1 drained can of tuna: 100 g	○ smoked fish ○ canned fish
Fatty meat products (pâté, salami, ground bief,…)	○ never or less than once a month ○ 1–3 days per month ○ 1 day per week ○ 2–4 days per week ○ 5–6 days per week ○ every day	○ 20 g or less ○ between 20 – 40 g ○ between 40 – 60 g ○ 60 g or more	15 g per slice of bread
Low-fat meat products (Filet d’Anvers, ham, chicken ham,…)	○ never or less than once a month ○ 1–3 days per month ○ 1 day per week ○ 2–4 days per week ○ 5–6 days per week ○ every day	○ 20 g or less ○ between 20 – 40 g ○ between 40 – 60 g ○ 60 g or more	15 g per slice of bread	○ smoked meat products (filet de Sax, smoked ham,…) ○ other meat products
Eggs	○ never or less than once a month ○ 1–3 days per month ○ 1 day per week ○ 2–4 days per week ○ 5–6 days per week ○ every day	○ 1 piece or less ○ 2 pieces ○ 3 pieces or more		Preparation ○ with butter/margarine ○ without butter/margarine
Vegetarian products (tofu, quorn, burgers,…)	○ never or less than once a month ○ 1–3 days per month ○ 1 day per week ○ 2–4 days per week ○ 5–6 days per week ○ every day	○ 50 g or less ○ between 50 – 100 g ○ between 100 – 150 g ○ 150 g or more	1 packet of tofu: 75 g 1 small burger: 55 g 1 big burger: 95 g	○ coated with breadcrumbs ○ without breadcrumbs
				Preparation ○ with butter/margarine ○ without butter/margarine
NO legumes
Shellfish/crustaceans/squids	○ never or less than once a month ○ 1–3 days per month ○ 1 day per week ○ 2–4 days per week ○ 5–6 days per week ○ every day	○ 50 g or less ○ between 50 – 100 g ○ between 100 – 150 g ○ 150 g or more	1 tablespoon of shrimps: 20 g 1 kg of mussels with shells: 200 g	Preparation ○ with butter/margarine ○ without butter/margarine
Fish/fish sticks (fresh or frozen)	○ never or less than once a month ○ 1–3 days per month ○ 1 day per week ○ 2–4 days per week ○ 5–6 days per week ○ every day	○ 60 g or less ○ between 60 – 120 g ○ between 120 – 180 g ○ between 180 – 240 g ○ 240 g or more	1 fish stick: 30 g 1 serving of fish: 175 g	○ fish with breadcrumbs or fatty fish (herring, mackerel, eels, salmon) ○ other fish Preparation ○ with butter/margarine ○ without butter/margarine
Poultry (mince and sausage of poultry included)	○ never or less than once a month ○ 1–3 days per month ○ 1 day per week ○ 2–4 days per week ○ 5–6 days per week ○ every day	○ 60 g or less ○ between 60 – 120 g ○ between 120 – 180 g ○ between 180 – 240 g ○ 240 g or more	1 chicken nugget: 25 g 1 chicken or turkey breast : 160 g 1 chicken leg: 160 g (boneless)	○ with breadcrumbs or skin ○ without breadcrumbs or skin
				Preparation ○ with butter/margarine ○ without butter/margarine
Fat meat: bacon/mince/burger/sausag es (blood pudding included) NO poultry	○ never or less than once a month ○ 1–3 days per month ○ 1 day per week ○ 2–4 days per week ○ 5–6 days per week ○ every day	○ 60 g or less ○ between 60 – 120 g ○ between 120 – 180 g ○ between 180 – 240 g ○ 240 g or more	1 frying sausage: 130 g 1 burger (ham-, cheese-): 130 g	Preparation ○ with butter/margarine ○ without butter/margarine
Low-fat meat: chops/spare ribs/stew/lamb	○ never or less than once a month ○ 1–3 days per month ○ 1 day per week ○ 2–4 days per week ○ 5–6 days per week ○ every day	○ 60 g or less ○ between 60 – 120 g ○ between 120 – 180 g ○ between 180 – 240 g ○ 240 g or more	1 pork or veal chop or 2 lamb chops: 150 g (boneless) 1 serving of stew: 160 g	Preparation ○ with butter/margarine ○ without butter/margarine
Lean meat: roast/steaks	○ never or less than once a month ○ 1–3 days per month ○ 1 day per week ○ 2–4 days per week ○ 5–6 days per week ○ every day	○ 60 g or less ○ between 60 – 120 g ○ between 120 – 180 g ○ between 180 – 240 g ○ 240 g or more	1 steak: 175 g 1 cordon bleu or schnitzel: 150 g	Preparation ○ with butter/margarine ○ without butter/margarine
Pasta (penne, spaghetti,...)	○ never or less than once a month ○ 1–3 days per month ○ 1 day per week ○ 2–4 days per week ○ 5–6 days per week ○ every day	○ 40 g uncooked or less: = 100 g cooked or less ○ 40–80 g uncooked = 100–200 g cooked ○ 80 –120 g uncooked = 200–300 g cooked ○ 120–160 g uncooked = 300–400 g cooked ○ 160 g uncooked or more = 400 g cooked or more	50 g uncooked pasta = 125 g cooked pasta 1 tablespoon cooked pasta: 25 g	○ wholemeal ○ other
Rice and other grains (bulgur, quinoa,…)	○ never or less than once a month ○ 1–3 days per month ○ 1 day per week ○ 2–4 days per week ○ 5–6 days per week ○ every day	○ 25 g uncooked or less = 62 g cooked or less ○ 25–50 g uncooked = 62–125 g cooked ○ 50– 75 g uncooked = 125–187 g cooked ○ 75–100 g uncooked = 187–250 g cooked ○ 100 g uncooked or more = 250 g cooked or more	60 g uncooked rice = 150 g cooked rice 1 tablespoon cooked rice: 25 g	○ brown rice ○ white rice ○ other grains
Fried potatoes (croquettes, French fries,..)	○ never or less than once a month ○ 1–3 days per month ○ 1 day per week ○ 2–4 days per week ○ 5–6 days per week ○ every day	○ 100 g or less ○ between 100 – 200 g ○ between 200 – 300 g ○ 300 g or more	20 French fries, 3–4 croquettes or 2 potatoes: 100 g 1 medium-sized packet of French fries: 250 g
Potatoes (cooked, steamed, baked, mashed,...)	○ never or less than once a month ○ 1–3 days per month ○ 1 day per week ○ 2–4 days per week ○ 5–6 days per week ○ every day	○ 75 g or less ○ between 75 – 150 g ○ between 150 – 225 g ○ between 225 – 300 g ○ 300 g or more	1 cooked potato: 50 g 1 tablespoon of mashed potatoes 50 g	Preparation ○ cooked/steamed ○ baked ○ mashed
Raw vegetables	○ never or less than once a month ○ 1–3 days per month ○ 1 day per week ○ 2–4 days per week ○ 5–6 days per week ○ every day	○ 60 g or less ○ between 60 – 120 g ○ between 120 – 180 g ○ between 180 – 240 g ○ 240 g or more	1 serving of leafy vegetables:50 g 1 tablespoon of shredded carrots 20 g 1 tomato: 150 g
Corn/green/pea s/legumes (haricots, beans, lentils,…)	○ never or less than once a month ○ 1–3 days per month ○ 1 day per week ○ 2–4 days per week ○ 5–6 days per week ○ every day	○ 40 g or less ○ between 40 – 80 g ○ between 80 – 120 g ○ 120 g or more	1 tablespoon of green peas or corn: 20 g 1 tablespoon of cooked legumes: 30 g
Vegetables prepared without sauce	○ never or less than once a month ○ 1–3 days per month ○ 1 day per week ○ 2–4 days per week ○ 5–6 days per week ○ every day	○ 60 g or less ○ between 60 – 120 g ○ between 120 – 180 g ○ between 180 – 240 g ○ 240 g or more	1 tablespoon of prepared vegetables: 30 g	Preparation ○ with butter/margarine (stewed) ○ without butter/margarine (cooked, steamed)
NO legumes
Vegetables prepared with sauce (cauliflower in cheese sauce, creamed spinach)	○ never or less than once a month ○ 1–3 days per month ○ 1 day per week ○ 2–4 days per week ○ 5–6 days per week ○ every day	○ 60 g or less ○ between 60 – 120 g ○ between 120 – 180 g ○ between 180 – 240 g ○ 240 g or more	1 tablespoon of vegetables prepared in sauce: 30 g	Preparation ○ sauce prepared with butter/margarine ○ sauce prepared without butter/margarine
Dressing (mayonnaise, sauce cocktail, vinaigrette,…) NO ketchup NO pickles	○ never or less than once a month ○ 1–3 days per month ○ 1 day per week ○ 2–4 days per week ○ 5–6 days per week ○ every day	○ 12 g or less ○ between 12 – 25 g ○ between 25 – 50 g ○ 50 g or more	1 tablespoon of mayonnaise: 25 g 1 coffee spoon of mayonnaise: 10 g 1 tablespoon of vinaigrette 10 g	○ low-fat dressing ○ regular mayonnaise ○ other sauce (sauce cocktail, tartar)
Warm sauces (gravy, sauce mushrooms…)	○ never or less than once a month ○ 1–3 days per month ○ 1 day per week ○ 2–4 days per week ○ 5–6 days per week ○ every day	○ 25 g or less ○ between 25 – 50 g ○ between 50 – 100 g ○ 100 g or more	1 tablespoon of gravy: 12 g 1 tablespoon of curry sauce: 20 g	○ gravy, no fluid added ○ gravy, fluid added ○ sauce prepared with a roux
Cream in preparations (in soup, sauce, on ice cream, in cappuccino...)	○ never or less than once a month ○ 1–3 days per month ○ 1 day per week ○ 2–4 days per week ○ 5–6 days per week ○ every day	○ 15 g or less ○ between 15 – 30 g ○ between 30 – 45 g ○ between 45 – 60 g ○ 60 g or more	1 tablespoon of whipping cream: 10 g 1 blob of cream: 10 g 1 portion of cream in a cappuccino 20 g 1 portion of cream on ice cream: 30 g	○ soy cream ○ low-fat cream ○ regular cream (30–40%fat)