6500kJ or 1600Cals

Menu with nutrition analysis suitable for women over 35 years, that is high in calcium, low in saturated fat and salt, moderate in sugar and high in fibre.

This menu plan is designed for women who are more sedentary or who need to lose weight.

Breakfast

Large bowl chopped fresh fruit (pear, berries and figs) topped with tub low fat plain yoghurt and small handful of toasted flaked almonds

Lunch

Large tossed salad topped with cottage cheese and a small can tuna or salmon (water packed) or 100g chicken breast, ham, turkey or roast beef with a crusty grain roll.

Option: Make it up as a large salad roll or sandwich

Dinner

Pan fried whiting filets (or other white fish, around 150g) served on wilted spinach with sweet potato mash.

Low fat berry yoghurt topped with 200g of fresh berries

Fat for the day for cooking or spreading

1 ½ tbsp oil or margarine

Snacks

Choose three – make sure at least one contains dairy:

• 2 scoops of gelato or fruit ice
• 2 rice cakes spread with low fat ricotta and drizzle of honey
• 50g dried fruit medley
• 300ml carton flavoured low fat milk *
• 3 whole wheat crackers with spread and sliced tomato and cracked pepper

*Buy one of the low fat high calcium brands such as Tone, Shape, Skinny, Hi-Lo or similar. When you are shopping, check the label for milks with a calcium level of at least 150mg of calcium per 100ml.

Content updated March 21, 2006