For this week I will ________________________________________________________________________________________Monday Tuesday Wednesday Thursday Friday Saturday Sunday

Breakfast

MorningSnackLunch

AfternoonSnackDinner

Physical Activity

30 minutes of Moderate Activity

30 minutes of Moderate Activity

30 minutes of Moderate Activity

30 minutes of Moderate Activity

30 minutes of Moderate Activity

30 minutes of Moderate Activity

30 minutes of Moderate Activity

Carbohydrates Carbohydrates Carbohydrates Carbohydrates Carbohydrates Carbohydrates Carbohydrates

Meat/Fish/Eggs/Beans Meat/Fish/Eggs/Beans Meat/Fish/Eggs/Beans Meat/Fish/Eggs/Beans Meat/Fish/Eggs/Beans Meat/Fish/Eggs/Beans Meat/Fish/Eggs/Beans

Water (250ml Glass) Water (250ml Glass) Water (250ml Glass) Water (250ml Glass) Water (250ml Glass) Water (250ml Glass) Water (250ml Glass)

Milk/Dairy Foods Milk/Dairy Foods Milk/Dairy Foods Milk/Dairy Foods Milk/Dairy Foods Milk/Dairy Foods Milk/Dairy Foods Fruits Fruits Fruits Fruits Fruits Fruits Fruits

Vegetables Vegetables Vegetables Vegetables Vegetables Vegetables Vegetables

WHAT IS A PORTION?

Bread, Rice, Pasta, Cereals and Potatoes: At least 6 of these per day (for weight loss)

1 slice of medium wholemeal bread½ bread roll or bagel

2 inches baguette½ pitta or wrap or 1 mini pitta

1 small chapatti3 crackers or small oatcakes

2 crispbreads3 tablespoons of breakfast cereals or dry porridge oats

2 egg sized potato (2oz/60g in total)2 tablespoons boiled rice

3 tablespoons boiled pasta1 crumpet

1 plain biscuit1 small slice malt loaf

Fruit and Vegetables: Ideally at least 6 of these (4 veg & 2 fruit per day)

3 heaped tablespoons of vegetables2 small or 7 cherry tomatoesSmall cereal bowl of salad

1 medium sized fruit e.g. medium banana, slice of melon, ½ grapefruit2-3 small fruits e.g. 2 satsumas, apricots or plums

3 heaped tablespoons tinned or stewed fruit1 handful grapes or berry fruits

150ml glass fruit juice1 heaped tablespoon dried fruit

Milk and Dairy Foods: 2-3 of these per day

⅓ pint (200ml) milk1 small pot (125g) low fat or diet yoghurt, fromage frais

1oz (30g) cheddar or other hard cheese (small matchbox-sized)1½oz half fat cheese

3oz (90g) cottage cheese60g (2oz) low fat soft cheese

Beans, Pulses, Fish (2 portions per week) Eggs, Meat & other proteins: 1-3 of these per day

2-3oz (60-90g) lean cooked beef, pork, lamb, liver, chicken, oily fish3-4oz (90-120g) raw meat, poultry or oily fish

2 thin slices lean cold meat5oz (150g) white fish (not in batter) or canned tuna in brine or water

2 eggs5 tablespoons baked beans

2 tablespoons (60g) nuts4 tablespoons peas, beans, lentils or dahl

4oz (120g) soya, tofu or quorn

Oil & Spreads: Choose unsaturated oils & use in small amounts2 teaspoons of low fat spread

1 teaspoon of oil e.g vegetable, rapeseed and olive oil

Fatty and Sugary Foods: Eat less often and in small amounts

1 teaspoon mayonnaise or salad dressing2 teaspoons salad cream

1oz (30g) boiled sweets or wine gums1 fun sized chocolate bar

1 small glass (150ml) sugary drink e.g. fizzy pop125ml glass wine or ½ pint lager

1 pub measure spirits3 teaspoons sugar

Physical Activity: 150 minutes per week, can be taken in 10min segments

For physical activity to greatly improve your health you need to aim for 30 minutes of moderate activity a day, at least 5 times a week. Moderate activity is any activity that

leaves you warm and breathing more heavily, but still be able to hold a conversation with someone.

Hydration: 6-8 glasses of fluid a day (1-2 litres)Water, lower fat milk, sugar free drinks etc.