thank you for responding.
Typical day diet:
B'fast: 2 tblsp natural yogurt, usually full mlk, sometimes low fat
1 tblsp mixed cereals[meusli base]
1 piece of fruit, often a banana
500 mls earl grey tea - no milk
lunch: bowl of salad, uncooked
50gms cheese
1 slice wholemeal toast/ baked potatoe/...