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Vary your breakfast by including cereal and fruit, eg oats with a slice of fruit. This is quick to make and absolutely nutritious. Rice porridge or noodle soup with vegetables is also an option. You could do this at least three times a week.
It's important that you include vegetables at each main meal. On days when your lunch consists of fatty and fried food, improve your teatime menu with foods that are lower in saturated fats and higher in fibre, for instance, fresh fruits, sandwiches, low-fat yogurt or any of the suggested snacks.
A slice of fruit twice a day is recommended. Fruit juices are no substitute for the vitamins you get from fresh fruit. At least least two helpings of vegetables are recommended at each meal. This will ensure adequate fibre intake, which is essential not only for regular bowel movements but also to keep sugar and cholesterol levels in check.
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