Diet & Fitness 

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Eight weeks to wellness: Week four

Well done! You're halfway there already. By now your body shape may be changing and you might find that you've lost an inch or so from your waist and hips.

If you're not doing so yet, you should be eating five portions of fruit and veg each day, as well as a couple of portions of foods that are rich in omega-3 fats. If you enjoyed an Indian or Chinese takeaway last week, this week we give you some similar healthy recipes you can make at home. During week four we'll also be concentrating on improving your calcium intake, so that you can maintain healthy bones and prevent osteoporosis (a condition characterised by bones becoming brittle and breaking due to a lack of calcium).

I've included rich sources of calcium for you in the form of cow's milk (choose calcium-fortified soya milk as an alternative), cheese, yogurt, tofu burgers and plenty of green leafy veggies. There are a couple of drinks on the market that can also give you that extra boost of calcium, including Tropicana calcium-fortified orange juice or Danone Activ water.

Keep up the good work.

N.B. If some Tesco products are not available in store, a comparable substitute product with a similar calorie content is acceptable.

Breakfast

Choose one of the following numbered meals (all are under or around 350 calories) and include a glass of fruit juice with your choice.

1. 70g American Style Pancakes with Maple Flavour Syrup (V)
   100g strawberries
   60g Greek Style Natural Yogurt
   (277 calories, 5.2g fat)

2. 60g (1 medium) boiled egg (V)
   Wholemeal Marmite Soldiers (80g (2 slices) bread topped with 2g marmite)
   120g pineapple canned in juice
   (320 calories, 7.6g fat)

3. 115g Mixed Fruit Salad (V)
   60g Greek Style Natural Yogurt
   50g (1 slice) Rye Bread
   16g Lemon Curd
   (294 calories, 7.9g fat)

4. 160g grapefruit segments (V)
   60g (1 slice) Multigrain Bread
   10g H/E Sunflower Spread
   20g marmalade
   (307 calories, 6.6g fat)

5. 40g Apricot Crunchies (V)
   125mls semi-skimmed milk
   40g (1 slice) Granary Bread
   5g H/E 5% Light Sunflower Spread
   (334 calories, 5.9g fat)

6. 40g Shredded Wheat (V)
   50g Mixed Dried Fruit
   125mls semi-skimmed milk
   (346 calories, 3.9g fat)

7. 40g Tropical Muesli (V)
   80g banana
   125mls semi-skimmed milk
   20g Rye Crispbread
   10g jam
   (350 calories, 4.1g fat)

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