Module

Portions, Labels and Recipes

This module carries what you have learned into the supermarket and the kitchen: converting per-100-gram values into portions, reading food labels, the raw-versus-cooked weight difference, and recipe calculations.

In this module

  • You can convert the per-100-gram value on a label into your own portion
  • You know where to look on a food label and which claims to treat with caution
  • You can explain how the raw-versus-cooked weight difference changes energy estimates
  • You can calculate the estimated energy per portion of a recipe you make at home

What this module teaches

Knowing the concepts is one thing; making the right call at the supermarket shelf is another. This module is entirely about practice: where to look on the label when you pick up a packet, what the per-100-gram value means for your own plate, why rice gets heavier when cooked, and how to estimate the portion of a pot of food. All the maths uses simple multiplication and division; no special skills are required.

The logical order of the lessons

The module starts with the 100-gram unit, the shared language of all labels; reading labels without seeing the gap between that unit and a real portion can be misleading. The second lesson works through the whole label line by line: energy, macronutrients, sugar, salt, and the ingredient list. The third lesson tackles a detail that is often skipped: the same food carrying different values raw and cooked. The final lesson brings everything together and walks you through a recipe's portion calculation from start to finish.

Lessons

First published: 2026-08-12Last reviewed: 2026-08-12Editorial status: working editionReport an error