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Picture Credits Photographers: Neil Barclay (21); Steve Baxter (14, 53, 59, 104, 128, 131, 154, 166, 179, 180 and 184); Nicki Dowey (16, 17, 19, 20, 22, 40, 46, 47, 49, 62, 69, 70, 72, 73, 76, 81, 83, 91, 100, 112, 134, 137, 138, 147, 153, 157, 158, 161, 162, 174, 185, 193 and 199); Will Heap (63); Diane Miller (182); Gareth Morgans (2, 6, 24, 30, 42, 55, 60, 63, 77, 84, 87, 88, 94, 97, 101, 107, 111, 117, 119, 120, 127, 132, 140, 142, 143, 165, 169, 170, 176, 189, 190, 195 and 196); Myles New (45, 78, 108, 125, 144 and 173); Ria Osbourne (74); Craig Robertson (37, 50, 51 and 198); Maya Smend (34); Lucinda Symons (148 and 150); Jon Whitaker (26, 56, 92, 102 and 122); Kate Whitaker (29, 33, 39, 66, 98, 114 and 187). Stylists: Susannah Blake, Tamzin Ferdinando, Lisa Harrison, Cynthia Inions, Rachel Jukes, Penny Markham, Wei Tang, Sarah Tildesley, Helen Trent, Fanny Ward, Polly Webb-Wilson and Mari Mererid Williams. Home Economists: Meike Beck, Anna Burges-Lumsden, Monaz Dumasia, Joanna Farrow, Emma Jane Frost, Teresa Goldfinch, Alice Hart, Zoë Horne, Jenny Iggleden, Lucy McKelvie, Jennie Milsom, Kim Morphew, Aya Nishimura, Katie Rogers, Bridget Sargeson, Stella Sargeson, Sarah Tildesley, Kate Trend, Charlotte Watson, Jennifer White and Mari Mererid Williams. Notes The values for unbranded foods have been obtained from McCance & Widdowson’s The Composition of Foods (6th summary edition and subsequent supplements), and have been reproduced under the terms of the Open Government Licence. Those for branded items have been obtained from the websites of supermarkets and food manufacturers. Both metric and imperial measures are given for the recipes. Follow either set of measures, not a mixture of both, as they are not interchangeable. All spoon measures are level. 1 tsp = 5ml spoon; 1 tbsp = 15ml spoon. Ovens and grills must be preheated to the specified temperature. Medium eggs should be used except where otherwise specified. Dietary Guidelines Note that certain recipes contain raw or lightly cooked eggs. The young, elderly, pregnant women and anyone with immune-deficiency disease should avoid these because of the slight risk of salmonella. Note that some recipes contain alcohol. Check the ingredients list before serving to children. Contents HOW TO USE THIS BOOK RECIPES UNDER 300 CALORIES RECIPES UNDER 400 CALORIES RECIPES UNDER 500 CALORIES A-Z CALORIE COUNTS INDEX HOW TO USE THIS BOOK Calorie Counting Made Easy A Healthy Diet How To Read Food Labels Calorie Counting Made Easy Whether you want to lose weight, maintain your weight or gain weight, this book will help you get more calorie savvy. You’ll find ideas for recipes under 300, 400 and 500 calories, plus the calorie values of more than 1,200 popular foods and drinks, including staples, such as milk, bread and meat, as well as many branded products, takeaways and restaurant dishes. Calorie counting may sound old hat, but any nutritionist will tell you that when it comes to weight control, calories always count. Take in more calories than your body uses and you will gain weight as the body stores fat; use more calories than you take in and the weight comes off. This is the principle behind all diets, whether they are low fat, low carb or any other combination of nutrients. To lose weight, you have to consume fewer calories than you burn! Keep a note of what you eat and drink, and then look up each item in the calorie charts (or recipe pages) and add the figures together. To lose weight, you should try to keep within your daily calorie allowance; to gain weight you should aim to eat more than your daily calorie expenditure (see opposite). This book is about more than calories. It also gives you the amounts of fat, saturated fat, carbohydrate, protein and fibre per portion for each recipe and for all the food and drink items featured in the calorie tables