BREAKFAST:

• 1 small glass of water
• 30g serve of oats (18g carbohydrate, 3.4g fibre) served with lecithin granules, honey, cinnamon and raspberries and 1 x 125 ml serve of calcium-fortified soy milk or dairy milk (6g carbohydrate). (Pink Porridge recipe)

MORNING SNACK

• Celery sticks (1–2 stalks) with cream cheese and sultanas (Ants on a Log recipe on page 138) 
• 1 small tub of yoghurt (free of artificial additives) (11g carbohydrate) 
• drink of water.

LUNCH

• Two slices of grainy bread (28g carbohydrate, 5.5g fibre) served with chicken breast or tinned tuna, baby spinach leaves, grated carrot and mango chutney (Mango and Pineapple Chutney recipe) 
• drink of water.

AFTERNOON SNACK

• Fruit smoothie with milk/soy milk and 1 frozen banana (30g carbohydrate, 2g fibre)
• and/or 4 grainy whole wheat crackers (15g carbohydrate, 2.6g fibre) served with sliced tomato and hummus (Pink Hummus Dip ) 
• small glass of water before dinner.

DINNER

• 1 x 50g (when uncooked) serve pasta or rice (30g carbohydrate, 3g fibre) served with fish and broccoli, peas and carrot (15g carbohydrate, 2g fibre)
• Or try the Celebrity Salmon and Mash recipe 
• frozen mango for dessert (Mango ‘Ice-cream’).

This is a total of 153g of carbohydrates and 18.5g of fibre*

*The recommended intake of fibre for an 8 year old child is at least 18g.1 1–3 year olds should have at least 14g of dietary fibre.

How to prep, cook and present fruits and vegetables