Breakfast:

• 1 fruit juice (200 cc)
• 1 cup of skimmed milk (240 cc)
• 1 tea spoon of honey or sugar (15 g)
• Cereals: 1 bowl cereals (1/2 bowl wholegrain cereals), 60 g
• 30-40 d fresh cheese
• Decaffeinated Coffee, tea or infusion

Morning snack:

• 1 skimmed yoghourt
• 1 piece of fruit (125 g)
• 1 tea spoon of honey (15 g)

Lunch:

• Pasta, rice or vegetables (240 g, cooked)
• 125 g meat or 175 g fish
• Mixed salat (ca. 250 g)
• 70 g bread
• 1 piece of fruit (125 g)

Afternoon snack:

• 30 g nuts
• 1 skimmed yoghourt
• 1 piece of fruit (125 g)
• 2 soup spoons of marmalade

Dinner:

• Cooked vegetables (200-250 g)
• 2 boiled medium size potatoes (200 g)
• 125 g fish
• 70 g bread
• 1 piece of fruit (125 g)

Total daily oil: 2 soup spoon (20 cc) Cook method: boiled, grilled, steamed or baked
Total daily water: at least 1.5 L
Total daily bread: 200 g

Nutritive composition:

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