Follow the description of the food item in the meal, for example;
If the menu states : "20gm Broccoli, raw" - then you should weigh it raw.
It may be consumed raw or you may choose to cook it; the calculation does not change.
If the menu states "20gm Broccoli - cooked" - then you should weigh it cooked.
Why do we have both options? To allow flexibility; some may want raw broccoli for a salad. Some may want to use the Group B Vegetable for Broccoli which only indicates the cooked form. Another possibility is if you wanted to sauté several vegetables together for a stir-fry. You would want to start with raw vegetables. I hope this clarifies this - it is a common question. Be