Takeheart Health Check      

Daily allowance 1 pint skimmed milk or ½ pint semi-skimmed milk. 3-4 servings of fruit.
Weekly allowance 4oz low-fat spread.
Average portions 3-4oz chicken/meat. 4-6oz white fish, 2oz oily fish. 1oz low-fat cheese.

Breakfast	Lunch	Main meal
1 Unsweetened fruit juice. Porridge made with water and low-fat milk. Sweetener as required. 1 slice of wholemeal bread and low-fat spread.	2oz tuna fish and cucumber. 2 slices wholemeal bread. Fresh fruit.	3oz mince cooked (with fat drained off) with onions and tomato. 2 Medium boiled potatoes. A selection of vegetables. Stewed fruit and custard made with low-fat and sweetener.
2 ½ grapefruit. Branflakes with low-fat milk.	1 sliced hard boiled egg & tomato. 2 slices wholemeal bread. Diet yoghurt.	Tuna pasta - 2oz tuna fish, ½ tin tomatoes, 4 mushrooms, sliced ½ green pepper (diced), herbs and cayenne pepper. Heat in saucepan. Serve on a bed of pasta shells (2oz - 3oz dry weight) with a side salad. Sprinkle with Parmesan cheese.
3 Fruit juice. 2 Weetabix and low-fat milk.	1oz grated low-fat cheese and tomato. 2 slices wholemeal bread. Fresh fruit.	Grilled chicken portion - coat with lemon juice (but remove skin after cooking). Jacket potato and sweetcorn. Tinned fruit in natural juices served in syrup free jelly.
4 1 portion of stewed fruit topped with 2 tablespoons of low-fat yoghurt. 1 slice toast and low-fat yoghurt.	Soup, home-made or clear vegetable. 2 slices of wholemeal bread with lettuce, tomato, cucumber and low-calorie dressing. Fresh fruit.	Chilli con Carne - (3oz mince) cooked and fat drained off. 2-3oz dry weight brown rice. Serve with side salad and dressing (vinegar, lemon juice and 1 tablespoon natural yoghurt). Diet fromage frais.
5 ½ grapefruit. Branflakes and low-fat milk.	1 slice lean meat + chutney or salad. 2 slices wholemeal bread. Diet yoghurt.	Fisherman's pie - 4oz poached smoked haddock, tinned tomatoes, 4 mushrooms, ½ green pepper. Topped with mashed potato. Baked in oven, serve with vegetables. Rice pudding made with skimmed milk and sweetener.
6 Fruit juice. Porridge made with water and low-fat milk. Sweetener as required. 1 slice wholemeal toast and low-fat spread.	2 grilled fish fingers. Tinned tomatoes. 2 slices wholemeal bread. Fresh fruit.	Lamb casserole - (3oz meat). A selection of vegetables. Jacket potato. Stewed fruit and natural yoghurt.
7 ½ grapefruit. Boiled egg. 1-2 slices wholemeal toast and low-fat spread.	Roast meat - 2 slices. 2 medium potatoes, green leafy veg. Carrots. Baked apple with sultanas and cinnamon.	1 small tin baked beans on 2 slices wholemeal toast. Diet yoghurt.