The Nutrition House · Patient Resource
The Swop List
Protein
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All portions are raw weight. If weighing cooked, allow for approx. 10% shrinkage — e.g. 80g raw chicken ≈ 72g cooked.
Starch
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All grain and potato portions are cooked weight unless otherwise stated.
Fruit
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Dried fruit portions are much smaller than fresh fruit — always weigh carefully. Fruit juice counts as a fruit portion but does not provide the same fibre benefit as whole fruit.
Fat
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Fat portions are small — always measure carefully. Monounsaturated fats are the preferred choice. Saturated fats should be used sparingly.
Potato, sweet potato and corn count as starch — not free vegetables. Find them under the Starch tab.
Free vegetables
Recipes & ideas
Alcohol
Only consume alcohol if included in your personalised meal plan.
Do not swap food for alcohol. 1 unit of alcohol = 1 double = the same as 2 singles. Always choose singles so your units last longer across social occasions.
Your unit guide
Common drinks — kJ guide
Dietitian tips
Always have water close by. You will sip your drink instead of gulping it, and stay hydrated throughout the evening.
Think ahead for the week. If you have 3–4 parties coming up, be smart in between — have none or less on quieter days.
Always choose singles. 1 unit = 1 double = 2 singles. Singles last longer and help you pace yourself across the evening.
Grab & Go
Dietitian-approved ready meals — with your exact breakdown.
Breakdowns are per full pack unless otherwise stated. Follow the portion note on each card to stay within your lunch code of 3P · 1S · 4F.
Label Scanner
Scan any product — get your protein, starch and fat breakdown instantly.
1
How much are you eating?
Enter the weight of your actual portion — not just 100g.
Serving size
e.g. a 350g ready meal = 350
e.g. a 350g ready meal = 350
g
2
Enter values from the label
Use the per 100g column on the back of the pack.
Product name
Energy
kJ per 100g
Protein
g per 100g
Carbohydrates
g per 100g
Of which sugar
g per 100g
Total fat
g per 100g
Saturated fat
g per 100g
Dietary fibre
g per 100g
Sodium
mg per 100g