We have covered a lot in the sections above regarding food, nutrition and balanced eating. In this section we show you how to put it into practice with a sample meal plan.
Sample meal plan
2-3 wheat flake cereal biscuits with 1/2 a banana
1 cup of reduced fat milk
Cooked tomato and mushrooms on 2 slices of wholemeal toast with a scrape of margarine
Small glass of orange juice Provides: 2 serves of breads/cereals, 1 serve of vegetables, 1 1/2 serves of fruit, 1 serve of dairy, 1/2 serve of extra food.
Banana and MILO smoothie (reduced fat milk)
Crumpet with margarine and jam Provides: 1 serve of fruit, 1 serve of dairy, 1/2 serve of breads/cereals.
Roast beef on rye:
3 slices of lean roast beef (100g)
4 large slices of rye bread with a scrape of margarine
6 slices of tomato and half a cup of pickles Provides: 2 serves of breads/cereals, 1 1/2 serves of vegetables, 1 serve of meat, 1 serve of extra food.
Small handful of unsalted cashew nuts
1 apple Provides: 1 serve of fruit, 1/4 serve of nuts/seeds.
Thai fish burgers with baked potato:
Grilled fish patties or reduced fat crumbed fish fillets on a large toasted bread roll, with sweet chilli sauce, capsicum, snow pea sprouts, lettuce and tomato
Side salad (lettuce, tomato, capsicum, carrot, cucumber) with a low fat dressing
Baked potato with a dollop of light sour cream and sweet chilli sauce Provides: 1 serve of breads/cereals, 3 1/2 serves of vegetables, 1 serve of meat, 1 serve of extra food.
1/2 cup canned peaches topped with low fat vanilla custard
Provides: 1/2 serve of fruit, 1 serve of dairy.