o A small bowl of cereal, or oatmeal, with milk and a banana

o 1 bagel spread with cottage spread

o 1/2 cup of nuts and dried fruit

o Wholegrain crackers with cheese and tomato

o Fresh fruits, such as an orange, banana, apple, pear, plum

o Vegetable, or chicken noodle soup

o 3/4 cup of yogurt with a handful of berries

o 1 wholegrain English muffin, or toast, with peanut butter/honey/cheese

o Half a sandwich, with wholegrain bread, salad, and lean meat

o A smoothie made with milk, and fresh, frozen or canned fruit

o 3 fig cookies

o Low fat granola bar

o Glass of milk, or pure fruit/vegetable juice

o Raw vegetables with hummus

o 1 hard boiled egg