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FoodWeight / portion sizeFood group and number of servesBreakfastWholegrain toast with polyunsaturated margarine 2 slices toast 2 teaspoon margarine 2 grain serves 10g unsaturated spread ( 1 serve )Baked beans½ cup canned beans1 vegetable serveTomato1 medium tomato1 vegetable serveGlass of reduced milk1 cup (250ml)1 milk/yoghurt/cheese serveMorning breakApple1 medium1 fruit serveCoffee with milk200ml (small coffee)¼ milk/yoghurt/cheese serveLunchWholegrain sandwich with roast beef, reduced fat cheese and mixed salad with polyunsaturated maragarine 2 slices bread 65g roast beef 20g cheese 2 teaspoon margarine 1 cup mixed salad vegetables 2 grain serves 1 meat and/or alternatives serve ½ milk/yoghurt/cheese serve 10g unsaturated spread (1 serve) 1 vegetable serve Afternoon breakUnsalted nuts30g1 meat and/or alternatives serveCoffee with milk200ml (small coffee)¼ milk/yoghurt/cheese serveEvening meal Fish prepared with olive oil Boiled rice Potato Carrots Broccoli 100g cooked fillet of fish 14g unsaturated oil 1 cup boiled rice ½ medium potato ½ cup ½ cup1 meat and/or alternatives serve 14g unsaturated oil (2 serves) 2 grain serves 1 vegetable serve 1 vegetable serve 1 vegetable serveEvening snackFruit salad and reduced fat yoghurt1 cup diced fresh fruit 100g yoghurt1 fruit serve ½ milk/yoghurt/cheese serve

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