Eatwell Everyday: Week Menu a

Mixed nuts, raisins, and grapes, slice of toast with lower fat spread

One thick slice of wholemeal toast with thinly spread low fat spread

A handful of grapes

Small bag of mixed nuts and raisins (50g)

One thick slice of wholemeal toast with thinly spread low fat spread

A handful of grapes

Small bag of mixed nuts and raisins (50g)

Choose wholemeal bread rather than white for more fibre. We digest wholegrain food more slowly, so it can help us feel full for longer.
Dried fruit count towards your 5 a day, although they are a source of sugar so you should limit consumption to no more than 30g per day – that’s roughly around a tablespoon.

Get handy shopping lists for both our meal plans with advice for shopping for one, and quantities for two people or a family of four.

Find out how the resource was developed, including the nutritional analysis behind the meals.