Eight-weeks to wellness: Week five

• H/E fruit layered bio yoghurt (125g contains 99kcals, 0.1g fat)
  
• H/E fruit layered custard style yoghurt (1 pot contains 99kcals, 0.9g fat)
  
• White hot cross bun with 2 tsp low fat spread (60 g contains 155kcals, 1.5g fat)
  
• 1 medium orange (45kcals, 0.1g fat)
  
• 1 medium apple (60kcals, 0.1g fat)
  
• 1 medium banana (120kcals, 0.1g fat)
  
• 1 medium peach (40kcals, 0.1g fat)
  

Suggested treats (twice a week)

• H/E salt and vinegar flavoured tubes (15g contains 61kcals, 0.3g fat)
  
• H/E pickled onion flavoured rings (15g contains 51kcals, 0.3g fat)
  
• H/E chocolate flavoured cake slice (25g contains 79kcals, 0.6g fat)
  
• H/E chicken flavoured stars (12g contains 43kcals, 0.2g fat)
  
• H/E coffee and walnut cake slice (23g contains 70kcals, 0.5g fat)
  
• H/E carrot and orange cake slice (29g contains 80kcals, 0.8g fat)
  
• H/E lemon cake slice (26g contains 86kcals, 0.7g fat)
  

Other tips

• Top up with fruit, vegetables or wholegrain bread if you get hungry.
  
• Include at least 4-5 glasses of water a day – but aim for 8!
  
• Limit tea and coffee to twice a day, and use skimmed or semi-skimmed milk