Just for keeping tabs:

1 tablespoon of (any) oil - 120

5g butter (1 teaspoon) - 35

1 roti/chapatti (Pakistani style, 40g flour) - 130

1 olive - 5

1 potato - small, baked - 130, medium - 160

1 glass (200ml, 1/3 pint) milk:semi-skimmed - 95, skimmed - 70

1 egg: boiled (74), fried (100)

Pitta bread - 150

Fruit n fibre (30g, small portion, 1 cup) - 110, use same measure for Frosties, Cornflakes, Bran Flakes

Banana - 140

Apple - 53

Filet - 380, Fries - 225 +