Table 2.

Guidance on adjusting energy intake using the carbohydrate food group: serving sizes for foods in the carbohydrate food group within four bands of energy content⁽¹⁰⁾

Calories	Cereals	Breads			Potatoes, Pasta, Rice
Lowest 100–135 kcal	One-third cup raw porridge oats	One slice soda bread	One slice batch loaf	One medium bread roll	One medium boiled/baked potato	Three scoops mashed potato*	One cup cooked pasta**
Low to Mid 135–160 kcal	Two whole-wheat breakfast biscuits	Two regular slices pan bread	One oval pitta bread	Six wholemeal crackers	One cup sweet potatoes	One cup cooked basmati rice
Mid to High 160–190 kcal	One-half cup muesli	One tortilla bread	One-half lunch size baguette	One-half panini bread	Eight baby potatoes	One cup cooked white rice	One cup cooked brown spaghetti
Highest 190–220 kcal	One and a half cups cereal flakes	Two thick-cut slices pan bread	One bagel	Two round pitta bread		One cup cooked brown rice	One and a half cup whole-wheat noodles

^*Potatoes mashed with only low-fat milk added.

^**One cup = 200ml disposable drinking cup.