Reading nutrition labels can give us an idea of the amount of calories and various nutrients in foods we eat. However, it's not always so easy to work out how much we've eaten because many labels just give the number of calories per 100g of the food.

Use the form below to help you calculate the number of calories in your food. This is an exercise you could do from time to time so that you can get used to estimating the number of calories in the foods you eat. You will need some kitchen scales to help you calculate the weight of the food you have eaten.

Select the relevant meal or snack and fill in the boxes. If any item of food contributes to the 5-A-Day Fruit and Veg target, insert the number of portions in the box given.

Scroll down and hit "Calculate".