Breakfast
2 slices of raisin toast with a scrape of margarine
Bowl of porridge with ½ cup of reduced fat milk topped with fresh strawberries
1 apple
Provides: 2 serves of breads/cereals, 1 ½ serves of fruit, ½ serve of dairy.
Morning Snack
Mango milkshake (1 mango blended with reduced fat milk)
Provides: 1 serve of fruit, 1 serve of dairy.
Lunch
Wholemeal bread roll with 1 small can of tuna (drained) & reduced fat mayonnaise
Side salad of lettuce, avocado, olives and sun-dried tomatoes
Small glass of MILO made with reduced fat milk (served hot or cold)
Provides: 1 serve of breads/cereals, 1 serve of vegetables, 1 serve of dairy, 1 serve of meat / fish, ½ serve of extra food.
Afternoon Snack
4 wholemeal cracker biscuits with low fat ricotta cheese, sliced tomato and cracked pepper
Small glass of orange juice
Provides: 1 serve of breads/cereals, ½ serve of vegetables, 1 serve of fruit, ½ serve of dairy
Dinner
Mexican Beef Tortillas:
100g of lean beef mince
½ cup of red kidney beans
2 cups of vegetables (onion, capsicum, corn, canned tomatoes)
Olive oil
2 flour tortillas
Provides: 1 serve of breads/cereals, 5 serves of vegetables & legumes, 1 serve of meat, 1 serve of extra food.
Evening Snack
Sliced banana and custard sprinkled with sultanas
Provides: 1 ½ serves of fruit, 1 serve of dairy.
- Remember, your fluid intake is just as important as the food you eat. Try to drink around 2 litres of water or sparkling mineral water every day.