Breads, cereals, rice, pasta, noodles

4 - 6

2 slices of wholegrain bread
1/2 cup of raw muesli
1 cup of cooked coucous
4 crispbread biscuits
1 cup of cooked pasta or rice
2 thin pancakes

Vegetables and legumes

5 - 6

1/2 cup of cooked vegetables (e.g. sliced carrots, cauliflower florets)
1 cup of salad (e.g. shredded lettuce, sliced beetroot, diced tomatoes)
1/2 cup of soya beans
1/2 cup of peas

Dairy & dairy substitutes

3

1 cup of milk (preferably reduced fat) with MILO
200g tub of fruit yogurt (preferably reduced fat)
1 glass of calcium enriched soy drink (preferably reduced fat)
2 slices (40g) of reduced fat hard cheese
1 cup of custard (preferably reduced fat)

Extra foods

0 - 2 1/2 

1 small packet potato chips
1 tablespoon of margarine / oil
1/2 bar chocolate
1 1/2 scoops of ice cream
1 piece of cake