Keep the Meal Real

Information for patients

NHS Lanarkshire Dietetic Department

PIL.KTMEAL.22_19533.L

Enjoy eating for better physical & mental health

Aim to have 3 main eating times each day to;

Satisfiy hunger
Fuel your body & brain
Help you feel good about food

Keep it simple, keep it balanced by having the 3 main food types in every meal.

Starchy Foods, Protein Foods, Fruit and Veg. One third of each make up one full meal.

Alarm clock cartoon

Try to eat regularly at least every 4 hours.

Where do I get these different food types from?

Have one third starchy foods, such as rice, bread, pasta, noodles, cereals, couscous and potatoes. Have one third protei foods, such as chicken, cheese, milk, fish, lentils, beans, yoghurt, nuts, quorn and meat. Have one third fruit and vegetables.

Balanced meal ideas

Morning or first meal

	Starch	Protein	Fruit & Veg
Meal Idea	Toast	Yoghurt	Fruit juice
Meal Idea	Cereal or porridge	Milk	Dried fruit
Meal Idea	Toast	Eggs	Tomato/mushrooms
Meal Idea	Roll	Bacon	Fruit juice

Bowl of cereal and fruit

Light meal

	Starch	Protein	Fruit & Veg
Meal Idea	Toast	Beans/scrambled eggs	Fruit
Meal Idea	Bread/wrap	Cold meat	Vegetable soup
Meal Idea	Oatcakes	Humous/cheese	Vegetable sticks
Meal Idea	Baked potato	Tuna/chilli/beans	Salad
Meal Idea	Pasta/rice/couscous	Chicken	Salad

Meat and salad sandwich

Main meal

	Starch	Protein	Fruit & Veg
Meal Idea	Potatoes	Mince	Carrots
Meal Idea	Rice/naan bread	Chicken curry	Fruit
Meal Idea	Pizza	Cheese (Pizza)	Soup OR Salad, Tomato (Pizza)
Meal Idea	Chips	Fish	Peas
Meal Idea	Pasta	Cheese	Vegetables

Pizza

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Pub. date: September 2022
Review date: September 2024
Issue No: 01
Reference: PIL.KTMEAL.22_19533.L

If you need this information in another language or format, please e-mail:

Translation.Services@lanarkshire.scot.nhs.uk

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