4. Beverage Options 3 Sparkling, bottled, spring or calorie free avoured water 3 100% fruit or vegetable juice (without added sugar or salt) – Served in 200ml glasses 3 200ml servings of coffee or tea served plain (with non-fat or low-fat milk and one tea spoon of sugar optional) 3 200ml servings of avoured tea (e.g. ginger tea, cinnamon tea, ice tea) 3 200ml servings of traditional beverages – hot or cold Belimal, Ranawara, Coriander with 5g (1 tea spoon) juggary 3 King coconut, coconut water – 150ml 3 200ml servings of 100% fruit juice or fruit juice combined with water or carbonated water with no added sugar and salt 3 Herbal porridge without rice 150ml 3 Green tea, iced Thambili / tea (09) 5. Sample menus for Breakfast (per serving) Menu1: Chick pea (tempered with onions and chillies) and small pieces of coconut served in a 250ml bowl with a spoon Beverage – Any of above Menu 2: One egg hopper or two plain hoppers with Anamalu banana Beverage – Any of above Menu 3: One wrap (made of whole wheat our) lled with chicken/sh and cabbage, tomatoes and salad leaves (Shawarma) Beverage – Any of above Menu 4: Two small Thosai (prepared with ulundu) and mixed vegetables served with coconut chutney Beverage – Any of above (10) Menu 5: Two half slices of whole grain bread sandwiches lled with cucumber, tomatoes, sweet corn, eggs/tuna/chicken as lling and avocado as spreading Beverage – Any of above Menu 6: One kurakkan or whole wheat our based wafes with cut strawberries and non-fat yoghurt Beverage – Any of above Menu 7: Two idlis (made of vegetable oats) and served with coconut chutney Beverage – Any of above (11) 6. Sample menus for Lunch and Dinner Menu 1: 1-2 cups of brown rice/ traditional rice with root vegetable, leafy vegetable and sh/meat/soya (Example: Rice, Spinach curry with dhal, Carrot sambol, Innala curry, Ambulthiyal sh) Beverage -Water Menu 2: 1-2 cups of white rice, mixed salad (carrot, tomato slices, sultana, peanuts, avocado), baked or grilled sh/chicken or soya tofu. Beverage – Water Menu 3: 1-2 cups of fried rice (with less salt and oil) mixed with vegetables in 1:1 ratio), sh/chicken curry with no added oil Beverage - Water, broth or vegetable-based low sodium soup Menu4: Noodles, vegetable chop suey with added mushrooms, baked or grilled sh/chicken Beverage - Water, broth or vegetable-based low sodium soup (12) 7. Dessert Options 1 Fruit & yoghurt 100ml 1 Curd with treacle 80ml 1 Fresh fruits 1 bowl 1 Sesame – one small ball per person 1 One Popsicle made with fruit juices without added sugar or salt 1 Mandarin slices 4 1 Semolina pudding 100ml (13) 8. Snack Options 3 Should have less sugar, less fat, less salt, more bre, use of locally available ingredients, encourage vegetable and fruit consumption. Examples: & Savoury - Less fat e.g. baked items - baked patties & Fat free cooking for chips & Baked Cutlets - Include vegetarian items - kohila, ,kos, polos rich in bre & More bre: Sandwiches with brown bread (added bran) (Order half white and half brown in quantity) & Nuts – handful of unsalted cashew nuts, ground nuts, pistachio, kottamba & Assortment of fresh fruit 250ml bowl & Fresh fruit or vegetable skewers or fresh fruit salad 1 bowl & Whole, fresh fruits like apples or bananas, lovi, uguressa , veralu, nelli, guava one (14) 3 Mixed vegetable platter with hummus 3 1 Cheese cube and whole grain 2 crackers 3 Medium sized 1 Helapa less sweet 3 Products with gingerly (Thala aluwa – 1 piece 5cm x 2cm) 3 Parippu wade, ulundu wade – air fried (1 per person) 3 Baked cutlets or patties instead of fried (Fish/ soya, polos) 3 Baked light pancake wrap - (4 inch diameter) - (lling of choice) 3 Cake without icing – carrot cake, banana cake, lemon cake, ginger cake, cinnamon cake (1/10th of a 1 pound cake) 3 Air popped popcorn with no added butter or salt (60 g per person) 3 Sago pudding 100ml (15).