Fit 10 portions into your day

BREAKFAST: A 150ml glass of fruit juice. A bowl of porridge topped with a banana and a handful of blueberries = 3 portions MID-MORNING SNACK: 30g of raisins = 1 portion

LUNCH: About 300ml of fresh lentil soup. An apple on the side = 2 portions AFTERNOON SNACK: Three sticks of celery or one medium carrot, with houmous = 1 portion DINNER: Shepherd’s pie with butternut squash or parsnip mash, and either a grated carrot mixed in the mince or a side salad = 2 portions DESSERT: Greek yogurt with a handful of berries or grapes = 1 portion