These are sample choices only. There are LOTS of options to choose from
medium piece fresh fruit
1/2 cup fat-free yogurt
1 cup cereal (like Cheerios/Cornflakes/Special
K) with 3 chopped Brazil nuts
wholemeal pita or roll
1 oz carton low-fat hummus
Mixed green salad, 1
tbsp fat-free dressing
1 medium piece fresh fruit
Ingredients: 1 large onion; 2 tsp curry powder; 7 oz
can tomatoes; 2 cups frozen mixed vegetables; 1/2 cup vegetable broth/stock, 2
tbsp fat-free plain yogurt. Method: Thinly slice onion. Heat 1 tbsp water
in non-stick pan and cook onion for 2 mins. Sprinkle with curry powder and cook
for 2 mins. Add tomatoes with their juice, and the stock, simmer for 10 mins.
Add the frozen vegetables and cook for 5 mins. Serve with 1 cup cooked rice and
top with yogurt.
cup chopped melon.
addition: Daily Milk Allowance is 1 pint Fat-free Milk.
So, if using 1/3
pint on cereal for breakfast, you have 2/3 pint for the rest of the day.