Nutrition in a Nutshell

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.