8500kJ or 2000cals

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.

Designed for ovo-lacto-vegetarians (who eat eggs and dairy foods).

Breakfast

Iron-fortified breakfast cereal and low fat milk* topped with chopped dried apricots

Glass fruit juice or low-fat milk

Lunch

Bowl chickpea and vegetable soup

Crusty bread roll with peanut butter

Dinner

Lentil patties with fresh tomato basil salsa
Brown rice
Rocket and spinach salad

Baked apple stuffed with dried fruits and honey served with 200g tub low fat vanilla yoghurt

Fat for the day for cooking or spreading

1 ½ tbsp oil or margarine

Snacks

Choose three – make sure at least one contains dairy

• Fruit and nut bar
• 1 cup air-popped popcorn
• Slice wholegrain fruit bread toasted and spread with low fat ricotta cheese
• 2 rice cakes with slice low fat cheese
• 2 scoops of gelato or fruit ice

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

Content updated March 21, 2006