To help you put these guidelines for a balanced diet into practice, here are some ideas that allow you to eat a healthy combination of the different food groups together in one meal. If you require extra fibre in your diet, remember to choose wholegrain breads and cereals, and have at least five portions of fruit and vegetables daily. Increase your fibre intake gradually to avoid bloating or flatulence (wind) – introduce one new high-fibre food every three days to allow your system to adapt.

All the meal ideas listed below should be accompanied by plenty of fluids, e.g., a glass of water or fruit juice.

Breakfast

If you have a good appetite in the morning, a full breakfast gives you a good start to the day – meat, cheese, yoghurt, bread and fruit.

• Half a grapefruit (with or without sugar), and a bowl of breakfast cereal with milk.
• A glass of fruit juice, a slice of wholemeal toast with butter and/or jam, and a pot of fromage frais.
• A glass of milk, and a bagel or bread roll (with or without butter) with a slice of ham.
• A bowl of fruit salad or melon, topped with plain yoghurt and sprinkled with nuts.
• A bowl of porridge or breakfast cereal with milk and served with sliced banana or a handful of dried fruit.
• A banana sandwich and a pot of yoghurt.
• A piece of fruit or glass of juice, with an egg and toast/bread.
• A bacon sandwich and hot milky drink