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Basic Dietary Sample Meal Plan


This plan is a sample Meal Plan intended to help you learn and understand about normal, healthy eating patterns. It is important to eat the carbohydrates that are high lighted in blue.

AIM : To help you learn and understand about normal, healthy eating patterns.  It is not necessarily about putting on weight.   To start with it is more important  to try and eat small amounts of food regularly and NOT to force the point about making sure everything on the plate has been eaten.

There is also an alternative list provided to substitite the foods highlighted in bold and represented with a *.  You can substitute these foods with the foods and quantities suggested , as you wish.

Daily:                                    1/3-1/2 a pint of milk for tea and coffee

Breakfast:                    Glass of Fruit Juice
                                                6 tablespoons of cereal (1oz)*
                                                Milk
                                                2 large slices of bread**
                                                Butter or Margerine
                                                Cup/ Mug of Tea/Coffee

Mid Morning Snack:    Cup/Mug hot drink
                                               1 Portion of fresh fruit or 2 plain biscuits

Lunchtime:                   4 large slices of bread **
                                               Meat/fish/cheese/pulses/beans or egg
                                               Vegetables or Salad
                                               1 regular carton of yoghurt and 1 portion of fresh fruit

Mid Afternoon Snack:Cup/Mug hot drink
                                               1 Portion of fresh fruit or 2 plain biscuits

Evening Meal:              Meat/fish/cheese/pulses/beans or eggs
                                                3 tablespoons of potato (6oz)**
                                                Vegetables or Salad
                                                Gravy (is desired)
                                                A milk dessert or a portion of cake***

Supper:                         Sandwich/ portion of fresh fruit or
                                                2 cream crackers/crisp breads with slice of cheese        

The following list gives an alternative to the foods highlighted in bold and blue you can  substitute the suggested quantities as you wish.

Cereals *

= 6 tablespoons of non-diet cereal (1oz)
= 2 weetabix
= 1 large Shredded Wheat
= 3 tablespoons of Muesli

2 large slices of bread **

= 3 small slices of bread
= 2 bread rolls
= 3 tablespoons of potato boiled or mashed
= 18 small chips (3 oz)
= 3 small roast potatoes
= 4oz pizza
= 2oz pastry
= 2oz of rice or pasta (dry weight)

A milk dessert or portion of cake ***

= 2oz slice of cake (plain or fruit)
= small tin of rice pudding (8oz)
= 1 jam tart (1oz)
= portion of fruit tart or crumble (2oz)
= individual dessert eg trifle chocolate mousse
= 50g chocolate bar


Ice-cream and custard may be taken with these dessert options