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at least 5 portions of a variety of fruit and vegetables every day
meals based on starchy foods, such as potatoes, bread, pasta and rice – choose wholegrain varieties when possible
some milk and dairy products – choose low-fat options where you can
some foods that are good sources of protein – such as meat, fish, eggs, beans and lentils
breakfast, lunch, two snakc times, dinner
porridge, bana, peantu butter, cinnamon, nuts
snart beans on toast recipe
carrot and sultans mini pankcakes
lemon pankcakes
pancakes with carmelised apple
Lunch-
pizza naans
fish and chips
crunchy salad pitas
chicken pitas
fruity winter salad
soup
pepper and onion melts
pasta and tomato ssauce
jacket potato- make it heatlhier with less chesse or replace it wil coleslaw, a slaad on the side to replace so many potatoes,
smaller rotis
snakc-
bananice cream
lemon pankcakes
pancakes with carmelised apple
pepper and onion melts
tropical fruits and bannana dip
bannas and yogurt
tea- make it healthier by hvaing green tea, or less of it, snack you can have a rice cake
Dinner-
falafel
chicken and veg
burgers
pizza nanns
chili con carne
fish and chips
fish pie
chicken pita
pasta and tomato sauce
spag bol
After school, swap biscuits, sweets and chocolate muffins for healthier snacks like fruit and chopped veggies, plain rice cakes, toast with lower-fat spread or a fruited teacake.
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