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Sandra's personal action plan
- Cut down on snacks/meals late at night and have a breakfast between 9-9.30am
- Eat 3 regular meals and 3 snacks every 2-3 hours
- Fizzy drinks to be replaced with diet tonic
- Go to semi-skimmed milk
- plan meals
- make a shopping list
| Daily portions | 1st Target | 2nd Target |
|---|---|---|
| Breads, cereals, potatoes, rice, pasta | 10 | 9 |
| Meat, fish, eggs, pulses and nuts | 5 | 3 |
| Milk and dairy foods | 3 | 3 |
| Vegetables | 3 | 3 |
| Fruit | 3 | 3 |
| Oil, dressings and spread | 3 | 3 |
| Extras for snacks or drinks | 2 | 2 |
1st Stage suggested daily meal planner
Breakfast 9-9.30am
2 Bread/cereal/starchy foods
1 Fruit or fruit juice
1 Milk and dairy
1 x snack
1 x fruit
Lunch 1-2pm
3 Bread/cereal/starchy foods
1 Fruit and veg
1 Milk and dairy
2 Meat, fish, protein alternatives
Mid Afternoon 4pm
1 x starchy food
1 x fruit
Evening meal 6-7pm
3 Bread/cereal/starchy foods
2 Fruit and veg
– Milk and dairy
2 Meat, fish, protein alternatives
Evening 8-10pm
1 x starchy food
1 x protein food
1 x snack
Daily allowance of fats and oils – 3 portions plus 1 portion of dairy for tea (1/3 pt milk)
