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Tatiana's personal action plan
- Aim to have breakfast cereal and milk in the morning
- If you do miss breakfast to have a 'luxury' style muesli bar
- To have 2-3 snacks a day
- To balance meals with starchy foods, leave salads till last
- Make sure you're not filling up too much with water/drinks-stopping you getting hungry
- To get up earlier
- Prepare the night before
- To make sure you have suitable snacks in the house to take to work
Daily portions
6 Bread, cereals, potatoes, rice, pasta
2 Meat, fish, eggs, pulses, nuts
3 Milk and dairy
3 Vegetables
2 Fruit
4 + Oil, dressings and spreads
3 Extras for snacks and drinks
1st Stage suggested daily meal planner
Breakfast
2 Bread/cereal/starchy foods
1 Fruit or fruit juice
1 Milk and dairy
Mid Morning
1 snack
2 Bread/cereal/starchy foods
1 Fruit and veg
1 Milk and dairy
1 Meat, fish, protein alternatives
Mid Afternoon
1 snacks
Evening meal
2 Bread/Cereal/Starchy Foods
2 Fruit and veg
– Milk and dairy
1 Meat, fish, protein alternatives (+ 2 fats)
Evening
1 snacks
Daily allowance of fats and oils 4 + 1 dairy foods in teas and coffee
