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I I I I I I In n n n n n n nc c c c c cr r r r r r r re e e e e e ea a a a a a as s s s s s se e e e e e e f f f f f f f fi i i i i i ib b b b b b br r r r r r re e e e e e e S S S S S S S S S S S Sm m m m m m m ma a a a a al l l l l l l l l l ll l l l l l l l l l c c c c c c c c c ch h h h h h ha a a a a a a a a a an n n n n n ng g g g g g g g g g e e e e e es s s s s s s t t t t t t t to o o o o o o r r r r r r r re e e e e ec c c c c c ci i i i i i ip p p p p p p e e e e es s s s s s s s s s c c c c c ca a a a an n n n n n n m m m m m m ma a a a ak k k k k k ke e e e e e e a a a a a a a a d d d d d di i i i i if f f f f f ff f f f f fe e e e er r r r r r r r re e e e en n n nc c c c c c ce e e t t t t t t to o o o o o o o y y y y y y y y y o o o o o ou u u u u u u ur r r r r r r r h h h h h h h h he e e ea a a a a a a al l l l l l l l l l lt t t t t th h h h h h h h h h h h. . . T T T T T T T T Th h h h h h h h h h h h h hi i i i in n n n n n nk k k k k k k k k a a a a a ab b b b b o o o o o ou u u u u u u u u u ut t t t t t t w w w w w w wh h h h h ha a a a a a at t t t t y y y y y y y o o o o o o o ou u u u u u l l l l l li i i i i i ik k k k ke e e e e e t t t t t to o o o o o o o c c c c c c c co o o o o o o oo o o o o ok k k k k k k k k, , , , , a a a a a an n n n n n n n nd d d d d d d d d h h h h h h ho o o o o o o ow w w w w w w w y y y y y y y y y y o o o o o o ou u u u u u u c c c c c c c c c c co o o ou u u u u u u u u u u u ul l l l l ld d d d d d d d d d a a a ad d d d d da a a a ap p p p p p p t t t t t t t t t t t th h h h h h e e e e es s s s s s se e e e d d d d d d d d d di i i i i i is s s s s s sh h h h h h he e e e e es s s s s s t t t t t t t t t to o o o o o o m m m m m m m me e e e e e ee e e e e e e e et t t t t t t t c c c c c cu u u u u u u ur r r r r r r rr r r r r r r re e e e e e e e en n n n n n nt t t t t t t t t h h h h h h h h he e e e e e ea a a a a a a a al l l l l l lt t t t t t t th h h h h h h hy y y y y y y y e e e e e e e ea a a a a a at t t t t t t ti i i i i i in n n n n n n ng g g g g g g g g r r r r r r r r re e e e e e e ec c c c c c c c co o o o o o o o om m m m m m m m mm m m m m m m me e e e e e en n n n n n nd d d d d d d da a a a at t t t ti i io o o o on n n n n n ns s s s. . . W W W W W W W W W W W W W W W W Wh h h h h h h h h h h h h h h h he e e e e e e e e e e en n n n n n n n n n n n p p p p p p p p p p p p p p p l l l l l l l l l l l l la a a a a a a a a a a a a a an n n n n n n n n n n n nn n n n n n n n n n n n n n n n n n n n n ni i i i i i i i in n n n n n n n n n n n ng g g g g g g g g g g g g g g g t t t t t t t t t t t t t t t t t t t to o o o o o o o o o o o c c c c c c c c c c c c c c c c c c c c c c c co o o o o o o o o o o o o o o o o o o o o o o oo o o o o o o o o o o o o o o o o o o o o ok k k k k k k k k k k k k k k k k k k k k k k k k k k, , , , , , , , , , , t t t t t t t t t t t t t t th h h h h h h h h h h h he e e e e e e e e e e e e e e er r r r r r r r r r r r r r r re e e e e e e e e e e e e e e a a a a a a a a a a a a a a a ar r r r r r r r r r r r r r r r r re e e e e e e e e e e e e e e a a a a a a a a a a l l l l l l l l l l l o o o o o o o o o o o o o t t t t t t t t t t t t t t t o o o o o o o o o o of f f f f f f f f f f f f f f f f f f f f f f f f f f f f f f f f f f f f f f f f a a a a a a a a a a a a a a a a a a ac c c c c c c c c c c c c c c c c c t t t t t t t t t t t t t t t t to o o o o o o o o o or r r r r r r r r r r r rs s s s s s s s s s s s s s s t t t t t t t t t t t t t t t t to o o o o o o o o o o o o o o o c c c c c c c c c c c c co o o o o o o o o o o o o o on n n n n n n n n n n n n n ns s s s s s s s s s s s s s s s s s s s si i i i i i i i i i d d d d d d d d d d d d d d d d d d d de e e e e e e e e e e e e e e e e er r r r r r r r r r r r r r r: : : : : : : : : : : : : : : * * * * * * * * * * * * * * * * * * * * * * * t t t t t t t t t t t t t t t t ti i i i i i i i i im m m m m m m m m m m m m m m m m m m m m m m me e e e e e e e e e e, , , , , , , , i i i i i i i i i i i i i in n n n n n n n n n n n n n n n ng g g g g g g g g g g g g g g g g g r r r r r r r r r r r r r re e e e e e e e e e ed d d d d d d d d d d d d d d di i i i i i i i i i ie e e e e e e e e en n n n n n n n n n n n n n n n n n n t t t t t t t t t t t t t t t t t ts s s s s s s s s s s s s s s s a a a a a a a a a a a a a a a a a a a a an n n n n n n n n n n n n n n n n n n n n nd d d d d d d d d d d d d d d d d d d d d d d d d d d d d e e e e e e e e e e e e eq q q q q q q q q q q q q q q q q q u u u u u u u u u u u u u u u ui i i i i i i i i i ip p p p p p p p p p p p p p p p m m m m m m m m m m m m m m m e e e e e e e e e e en n n n n n n n n n n n t t t t t t t t t t t t t t t * * * * * * * * * * * * * * * * * * * * * y y y y y y y y y y y y y y y y y y y y y y o o o o o o o o o o o o ou u u u u u u u u u u u u u ur r r r r r r r r r r r r r r r r f f f f f f f f f f f f f f f f fo o o o o o o o o o o o o o o o o o o o o o oo o o o o o o o o o o o o o o o o o o o o od d d d d d d d d d d d d d d d d d s s s s s s s s s s s s sk k k k k k k k k k k k k k k k k k ki i i i i i i i i i i i i il l l l l l l l l l l l l l l l l l ll l l l l l l l l l l l l l l ls s s s s s s s s s s s s s s s s s s * * * * * * * * * * * * * * * * y y y y y y y y y y y y y y y y y o o o o o o o o o o o o o o o o o o o o o o ou u u u u u u u u u ur r r r r r r r r r r r r r r r r r r r r r f f f f f f f f f f f f f f f f f f f f fo o o o o o o o o o oo o o o o o o o o o o o o o od d d d d d d d d d d d d d d p p p p p p p p p p p p p p p p p p p p r r r r r r r r r r r r r r r r re e e e e e e e e e e e e e e e ef f f f f f f f f f f f f f f f fe e e e e e e e e e er r r r r r r r r r r r r r r re e e e e e e e e e en n n n n n n n n n n n nc c c c c c c c c c c c c c ce e e e e e e e e e es s s s s s s s s s s s s s s s s s s * * * * * * * * * * * * * * * * * * * * h h h h h h h h h h h h h h h h h ho o o o o o o o o o o o o o o ow w w w w w w w w w w w w w w w w t t t t t t t t t t t t t t t t t t t t to o o o o o o o o o o o o o o o o o o o a a a a a a a a a a a a a a a a ad d d d d d d d d d d d d d d d d d d d d da a a a a a a a a a a a a a a ap p p p p p p p p p p p p p p p p t t t t t t t t t t t t t t t t t i i i i i i i i i i i i i i i in n n n n n n n n n n n n n n ng g g g g g g g g g g g g g g g g g g r r r r r r r r r r r r r r r r r r re e e e e e e e e e e e e e e e e e e ed d d d d d d d d d d d d d d d d d d di i i i i i i i i ie e e e e e e e e e e e en n n n n n n n n n n n n n t t t t t t t t t t t t ts s s s s s s s s s s s s s s a a a a a a a a a a a a a a a a a a a a a a an n n n n n n n n n n n nd d d d d d d d d d d d d d d d d d d d c c c c c c c c c c co o o o o o o o o o o o oo o o o o o o o o o o o o o o o ok k k k k k k k k k k k k ki i i i i i i i i i i i i in n n n n n n n ng g g g g g g g g g g g m m m m m m m m m m m m m m m m me e e e e e e e e e e t t t t t t t t t t t t t t th h h h h h h h h h h h h h h h h h h ho o o o o o o o o o o o o o o od d d d d d d d d d d d ds s s s s s s s s s s s s s s s s s s s s t t t t t t t t t t t t t t t t t t t to o o o o o o o o o o o o o o o o o o o m m m m m m m m m m m m m m m m m m m m ma a a a a a a a a a a a a a a a ak k k k k k k k k k k k k k k k k ke e e e e e e e e e e e e d d d d d d d d d d d d d d d d d d d d di i i i i i i i i i i s s s s s s s s s s sh h h h h h h h h h h h h h h h he e e e e e e e e e e es s s s s s s s s s s s s s h h h h h h h h h h h h h h h h h h h h h h h h he e e e e e e e e e e e e e e e e e e e e e e a a a a a a a a a a a a a a a al l l l l l l l l l l l l l t t t t t t t t t t t t t th h h h h h h h h h h h h h hi i i i i i i i i i i i i ie e e e e e e e e e er r r r r r r r r r r r a a a a a a a a a a a a a a a a an n n n n n n n n n n n nd d d d d d d d d d d d d l l l l l l l l l l lo o o o o o o o o o o o o oo o o o o o o o o o ok k k k k k k k k k k k k k k k k k k k m m m m m m m m m m m m mo o o o o o o o o o o o o o o o o o o o o o o o o or r r r r r r r r r r r r r r r r r e e e e e e e e e e e e e e e e e e e e a a a a a a a a a a a a a ap p p p p p p p p p p p p p p p p p p p p p p p p p p p p p p p p p p p p p pe e e e e e e e e e e ea a a a a a a a a a al l l l l l l l l l li i i i i i i in n n n n n n n n n n n n ng g g g g g g g g g g g g g g g g g g . . . . . . . U U U U U U U U U U U U U U U U U U U Us s s s s s s s s s s si i i i i i i i i i in n n n n n n n n n n n n ng g g g g g g g g g g g g g g g g g g g d d d d d d d d d d d d d d d d d d d d d di i i i i i i if f f f f f f f f f f f f f f f f f ff f f f f f f f f f f f f f f fe e e e e e e e e e e e e e e er r r r r r r r r r r re e e e e e e e e e e e en n n n n n n n n n n n n n n t t t t t t t t t t t t t t t t t t t t t c c c c c c c c c c c c c c c c c c c c co o o o o o o o o o o o oo o o o o o o o o o o o o o ok k k k k k k k k k k k k k k k k k k k k k k ki i i i i i i i i i i in n n n n n n n n n n n n n n n n n n n n n n ng g g g g g g g g g g g g g g g g g g g g g g g g g g g g g g g g g m m m m m m m m m m m m m m m m m m m m m m m m e e e e e e e e e e e e e e e e e t t t t t t t t t t t t t t t t t t t t t t t t t t th h h h h h h h h h h h h h h h h h h h h h ho o o o o o o o o o o o o o o o o o o od d d d d d d d d d d d d d d d d d d d d d d d d d d d d d d d d d d d ds s s s s s s s s s s s s s s s s s s s s s s c c c c c c c c c c c c c c c c c c c ca a a a a a a a a a an n n n n n n n n n n n a a a a a a a a a a a a a af f f f f f f f f ff f f f f f f f f f f f f f f f f f f f f f e e e e e e e e e e e e e e e ec c c c c c c c c c c c c t t t t t t t t t t t t t t t t t t t t t t t t t t t t th h h h h h h h h h h h h h he e e e e e e e e e e e e e e e q q q q q q q q q q q q q u u u u u u u u u u u u u ua a a a a a a a a a a al l l l l l l l li i i i i i i t t t t t t t t t t t t t t t t t t t ty y y y y y y y y y y y y y y y y y a a a a a a a a a a a a an n n n n n n n n n n n n n n nd d d d d d d d d d d d d d d d d d d d d d d n n n n n n n n n n n n n n nu u u u u u u u u u u u u u u u u u u u ut t t t t t t t t t t t t t tr r r r r r r r r r r r ri i i i i i i i i t t t t t t t t t t t t t t t ti i i i i i i io o o o o o o o o o o o o o o o on n n n n n n n n n n n na a a a a a a a a a a a a a al l l l l l l l l l l l l l v v v v v v v v v v v v v v v va a a a a a a a a a a a a a a a a al l l l l l l l l l l l l l l l l l l l lu u u u u u u u u u u u u u u u u u u u u u u u u u u e e e e e e e e e e e e e e e e e e e e e e e e e e e e e e e e e e e o o o o o o o o o o o o o o o o o of f f f f f f f f f f f f f f f f f f f f f f f f f f f f f f f f f f f f f f f f f fo o o o o o o o o o o o o o o o o o o o o o oo o o o o o o o o o o o o od d d d d d d d d d d d d d d d d d d d d d ds s s s s s s s s s s s s s s s s s. . . . . T T T T T T T T T T T T T T T T T T T T T T T o o o o o o o o o o o o o o o o o o o o o o m m m m m m m m m m m m m m m m m m m m m ma a a a a a a a a a a a a a ak k k k k k k k k k k k k k k k k k k k k ke e e e e e e e e e e e e e e e s s s s s s s s s s s s s su u u u u u u u u u u u u ur r r r r r r r r r r r r r r r r r r r r r r r re e e e e e e e e e e e e e e w w w w w w w w w w w w w w w w wh h h h h h h h h h h h h h h h h ha a a a a a a a a at t t t t t t t t t t t t t t t y y y y y y y y y y y y y y y y y y y y y o o o o o o o o o o o o ou u u u u u u u u u u u u e e e e e e e e e e e e e e ea a a a a a a a a a a a a at t t t t t t t t t t t t t t t i i i i i i i i i i i i i i i s s s s s s s s s s s s s s s s s s s s s s s s s s s s s s s s s s s s s s s s s s s sa a a a a a a a a a a a a a a a a af f f f f f f f f f f f f f f f f f f f f e e e e e e e e e e e e, , , , , c c c c c c c c c c c c c c c c ca a a a a a a a a a a a a a a a a ar r r r r r r r r r r r r r r r re e e e e e e e e e e e e e e e m m m m m m m m m m m m m m mu u u u u u u u u us s s s s s s s s s s t t t t t t t t t t t t t t t t t t a a a a a a a a a a a a a a a al l l l l l l l l l l ls s s s s s s s s s s s s s s s s s so o o o o o o o o o o b b b b b b b b b b b b b b b b b b b b be e e e e e e e e e e t t t t t t t t t t t t t ta a a a a a a a a a a ak k k k k k k k k k k k k k k k k k k k k k k k ke e e e e e e e e e e e e e e en n n n n n n n n n n n n n n n n n n n n n n n n n n w w w w w w w w w w w w w w w w w w wh h h h h h h h h h h h h h h h he e e e e e e e e e e e e e e e e e e e en n n n n n n n n n n n n y y y y y y y y y y y y y y y y y y o o o o o o o o o o o o ou u u u u u u u u u u u u u u u u u u u u b b b b b b b b b b b b b b b b b b b b b b b b u u u u u u u u u u u u u u u u u u u u uy y y y y y y y y y y y y y y y y , , , , , , , s s s s s s s s s s s s s s s s s s s s s s s s s t t t t t t t t t t t t t t t t to o o o o o o o o o o o o o or r r r r r r r r r r re e e e e e e e e e e e e e e e e e e e e , , , , , , , , , p p p p p p p p p p p p p p p p p p p p r r r r r r r r r r r r r r r r r r re e e e e e e e e e e e e e e e e e e e e e e e ep p p p p p p p p p p p p p p p p p p p p p p p p p p p p p p p p a a a a a a a a a a a a a a a a a a a a a ar r r r r r r r r r r r r r r r r r r r r r r r r r re e e e e e e e e e e e e e e e e e a a a a a a a a a a a a a a a a a an n n n n n n n n n n n n n n n n n n n n n nd d d d d d d d d d d d d d d d d d d d d c c c c c c c c c c co o o o o o o o o o o o o o o o oo o o o o o o o o o o o o o o o o o o o o ok k k k k k k k k k k k k k k k k k f f f f f f f f f f f f f f f f f fo o o o o o o o o o o o o o o oo o o o o o o o o o o o o o o o o d d d d d d d d d d d d d d d d d d d d d d d. . . . . . C C C C C C CH H H H H H E E E E E EC C C C C CK K K K K ! ! ! ! ! [ [ [ [ [ [ [ [ [ [ [ [ [ ] ] ] ] ] ] ] ] ] ] I I I I I I I I I I I I I I c c c c c c c c c c c c ca a a a a a a an n n n n n n n n p p p p p p p p p p l l l l l l l l l l la a a a a a a a an n n n n n n n n n, , , , , p p p p p p p r r r r r r r re e e e e e e ep p p p p p p pa a a a a ar r r r r r r re e e e e e e a a a a a a an n n n n n n n nd d d d d d d d d d c c c c c c co o o o o o o o o o o oo o o o o o ok k k k k k k k k k k k k k k d d d d d d d d d d d d d d d d d d d d di i i i i i i i i i i i i i s s s s s s s s s s s s s s s s sh h h h h h h h h h h h h h h h h h h h he e e e e e e e e e e e e e e e es s s s s s s s s s s s s s s s s s s s s s s s s s s s s s s s s s s s sa a a a a a a a a a a a a a a a a a a a af f f f f f f f f f f f f f f f f f f f f f f f f fe e e e e e e e e e e e e e e e el l l l l l l l l l l l l l l l l l l l ly y y y y y y y y y y y y y y y y y y y y y y y y y y y y y f f f f f f f f f f f f f f f f f f f f f f f f f fo o o o o o o o o o o o o o o o o o o o o o or r r r r r r r r r r r r r r r r r r r r r a a a a a a a a a a a h h h h h h h h h h h he e e e e e e e e e e e e a a a a a a a a a al l l l l l l l l t t t t t t t t th h h h h h h h h hy y y y y y y y, , , , , , , v v v v v v va a a a a a ar r r r r ri i i i i i ie e e e e e d d d d d d a a a a a a an n n n n nd d d d d d d b b b b b b b ba a a a a a a a a al l l l la a a a a a a an n n n n n n nc c c c c c c c ce e e e e e e ed d d d d d d d d d d d d d d d d di i i i i i i ie e e e e e e e e t t t t t t t t t t t f f f f f f fo o o o o o o o or r r r r r r r r r r m m m m m m m m m m m m m m my y y y y y y y y y y y y y y y y s s s s s s s s s s s s s s s s s s s se e e e e e e e e e e e e e e el l l l l l l l l l l l l l l l l l l l f f f f f f f f f f f f f f f f f f f f f f f f a a a a a a a an n n n n n n nd d d d d d d d d d m m m m m my y y y y y y y f f f f f f fr r r r r r ri i i i i i ie e e e e e en n n n n n n nd d d d d d d d ds s s s s s s s. . . . . [ [ [ [ [ [ [ [ [ [ ] ] ] ] ] ] ] I I I I I I I I I I I I c c c c c c ch h h h h h ha a a a a a an n n n n n ng g g g g g g ge e e e e e e e i i i i i i i in n n n n n ng g g g g g g r r r r r re e e e e e ed d d d d d d d d di i i i i ie e e e e e en n n n n n t t t t t ts s s s s s a a a a a a a an n n n n n nd d d d d d d d d d c c c c c co o o o o o oo o o o o ok k k k k k k k k ki i i i i i in n n n ng g g g g g g g g g g m m m m m me e e e e e e t t t t t th h h h h h ho o o o o o od d d d d d ds s s s s s s s s s t t t t t t t t t t to o o o o o o m m m m m m m m m m ma a a a a a a a a a a a ak k k k k k k k k k k k k k k k ke e e e e e e e e e e e e e e e e e e r r r r r r r re e e e e ec c c c c c c ci i i i i ip p p p p p pe e e e e e es s s s s s s a a a a a a an n n n n nd d d d d d d d d d d d d d d di i i i i i s s s s sh h h h he e e e e e e e es s s s s s h h h h h h h h he e e e e e e ea a a a a a a al l l l l l t t t t t t t t t th h h h h h hi i i i ie e e e e e e e er r r r r r r . . . . [ [ [ [ [ [ ] ] ] ] ] ] ] I I I I I I I p p p p p p r r r r ra a a a a a ac c c c c c c t t t t t t ti i i i i s s s s s se e e e e e e g g g g g g g go o o o oo o o o o o o od d d d d d f f f f f fo o o o o oo o o o o od d d d d d d d d s s s s s sa a a a a af f f f f fe e e e e e t t t t t t ty y y y y y w w w w w w w wh h h h h he e e e e en n n n n n I I I I I I I b b b b b b b b bu u u u u u uy y y y y y y y , , s s s s s s s s s t t t t t to o o o o or r r r r r r re e e e e e e e, , , , , , , p p p p pr r r r e e e ep p p p p a a a a ar r r r re e e e e a a a a an n n n n nd d d d d d d d d d c c c c c c co o o o oo o o o ok k k k k k f f f f fo o o o oo o o o o od d d d d d. . . . . T T T T T T Th h h h h h hi i i i i in n n n n n nk k k k k k k a a a a a a ab b b b b b bo o o o o ou u u u u u ut t t t t t … … … … … * * * * * * * * * * * * * * * * * * * * w w w w w w w w w w w w w w wh h h h h h h h h h h h h h ha a a a a a a a a a a a a a a t t t t t t t t t t t t t t t m m m m m m m m m m m m m m me e e e e e e e e e e e e en n n n n n n n n n n n n n nu u u u u u u u u u u u u u us s s s s s s s s s s s s s s s s t t t t t t t t t t t t t t t t t t t t to o o o o o o o o o o o o o o c c c c c c c c c c c c c c c c c c c co o o o o o o o o o o o o o o oo o o o o o o o o o o o o o o o o o o ok k k k k k k k k k k k k k k k k k k k k k k k k k f f f f f f f f f f f f f f f f f f f f f f f f f f f f f f f f f fo o o o o o o o o o o o o o o o o o o o or r r r r r r r r r r r r r r r r r r r r r r r y y y y y y y y y y y y y y y y y y y y y y y y y y o o o o o o o o o o o o o o o o o o o o o o o ou u u u u u u u u u u u u u u u u u u u u u u u u u u u u u u a a a a a a a a a a a a a a a a a a a a a a a a a a an n n n n n n n n n n n n n n n n n n n n n n n n n nd d d d d d d d d d d d d d d d d d d d d d d d d d d d d d d d d d d d d d d y y y y y y y y y y y y y y y y y y y y y y y y y y y y y y y y y y y y y o o o o o o o o o o o o o o o o o o o o o o o o o o o o o o o ou u u u u u u u u u u u u u u u u u u u u u u u u u u u u ur r r r r r r r r r r r r r r r r r r r r r r r r r r r r r f f f f f f f f f f f f f f f f f f fr r r r r r r r r r r r r r ri i i i i i i i i i i i ie e e e e e e e e e e e e e e e en n n n n n n n n n n n n nd d d d d d d d d d d d d d d d s s s s s s s s s s s s s s s a a a a a a a a a a an n n n n n n n n n n n nd d d d d d d d d d w w w w w w w w w w wh h h h h h h h hy y y y y y y y y * * * * * * * * * * * * * * * * * * u u u u u u u u u u u u us s s s s s s s s s s s s s s si i i i i i i i i i i i i i i in n n n n n n n n n n n n n ng g g g g g g g g g g g g g g g g d d d d d d d d d d d di i i i i i i i i i f f f f f f f f ff f f f f f f f fe e e e e e e e er r r r r r r r r r re e e e e e e en n n n n n n n t t t t t t t t t t c c c c c c co o o o o o o oo o o o o o o o o ok k k k k k k ki i i i i i in n n n n n ng g g g g g g g g s s s s s s s s s sk k k k k k ki i i i i i il l l l l l ll l l l l l l l s s s s s s s s s s a a a a a a a an n n n n n n n nd d d d d d d d d d d d t t t t t t t t t t t t t t te e e e e e e e e e e e e e ec c c c c c c c c c c c c c c ch h h h h h h h h h h h h h h h h h hn n n n n n n n n n n n n n ni i i i i i i i i i i i i i i i i i i q q q q q q q q q q q q q q q q q q q q q qu u u u u u u u u u u u u u u u u u u u e e e e e e e e e e e e e e e e e es s s s s s s s s s s s s s s s s s s s s s s s s t t t t t t t t t t t t t to o o o o o o o o o o o a a a a a a a a a a a ad d d d d d d d da a a a a a a a ap p p p p p p p t t t t t t t r r r r r r re e e e e e e ec c c c c c c ci i i i i i ip p p p p p pe e e e e e e es s s s s s s s * * * * * * * * * * * * s s s s s s s s t t t t t t t te e e e e e e e e ep p p p p p s s s s s s s s y y y y y y y o o o o o o ou u u u u u u u t t t t t t ta a a a a a a a ak k k k k k k k ke e e e e e e e t t t t t t t t to o o o o o o o s s s s s s s s s s t t t t t t t t t to o o o o o o o or r r r r r r r r re e e e e e e e e, , , , , , p p p p p p p p pr r r r r r r re e e e e e e ep p p p p p p p p p a a a a a a a a ar r r r r r r r r r re e e e e e a a a a a a an n n n n n nd d d d d d d d d c c c c c c c c co o o o o o o o o o oo o o o o o o o ok k k k k k k k k k k k k k k k f f f f f fo o o o o o oo o o o o od d d d d d d s s s s s s s s s s s s s sa a a a a a af f f f f fe e e e e e e e el l l l l l ly y y y y y y y y y * * * * * * * w w w w w w wa a a a a ay y y y y y ys s s s s s s s s t t t t t t to o o o o o o o p p p p p p pr r r r r r re e e e e e e ep p p p p p p pa a a a a a ar r r r r r r r re e e e e e e e a a a a a an n n n n n nd d d d d d d d d d c c c c c c co o o o o o oo o o o ok k k k k k k h h h h h h he e e e e e ea a a a a al l l l l l l t t t t t t t th h h h h h h hi i i i i i i ie e e e e e e er r r r r r r r r r d d d d d d d d d d di i i i i i i i i s s s s s s s s sh h h h h h h h h h h he e e e e e e e e es s s s s s s s w w w w w wh h h h h hi i i i i i ic c c c c c c ch h h h h h h l l l l l l o o o o o o oo o o o o ok k k k k k k k a a a a a a a ap p p p p p pp p p p p p p p p e e e e e ea a a a a a al l l l l i i i i in n n n ng g g g g g g C C C C C C C Ch h h h h h h ha a a a a an n n n n ng g g g g g g e e e e e e e e W W W W W W Wh h h h h h ha a a a a a at t t t t t t t D D D D D D D De e e e e e e ec c c c c c c cr r r r r r r re e e e e e e ea a a a a a a as s s s s s s se e e e e e e e s s s s s s sa a a a a a a al l l l l l l lt t t t t t t t t D D D D D D De e e e ec c c c cr r r r re e e e e ea a a as s s s s se e e e e s s s s s sa a a a a at t t t t t tu u u u ur r r ra a a a at t t t te e ed d d d f f f f f fa at t t t t D D D D De e e ec c c c cr r r r r re e e e ea a a a a a as s s s s se e e e e f f f f f fr r r r re e e e e e ee e e e e s s s s su u u u ug g g g g g g a a a a a ar r r rs s s s s I I I I I I I In n n n n nc c c c c cr r r r r r re e e e ea a a a a a as s s s s se e e e e e e f f f f f fr r r r r r r ru u u u ui i i i i it t t t t t a a a a a a an n n n n n nd d d d d d d d v v v v v ve e e e e eg g g g g g g e e e e e et t t t t t ta a a a a ab b b b b bl l l l l le e e e e e es s s s s s s E E E E E E E Ex x x x x x x x xa a a a a a am m m m m m m m mp p p p p p p p l l l l l l l le e e e e e e e e r r r r r r r re e e e e e e ec c c c c c c ci i i i i i i ip p p p p p p p e e e e Public Health England in association with British Nutrition Foundation © Crown Copyright 2016
Transcript of bre - Food · 8. Don’t skip bre akf st T h e E a t w e l G u i d e UsUUss ethtthh Ee e EeE tattww...
IIIIIIInnnnnnnnccccccrrrrrrrreeeeeeeaaaaaaassssssseeeeeee ffffffffiiiiiiibbbbbbbrrrrrrreeeeeee
SSSSSSSSSSSSmmmmmmmmaaaaaalllllllllllllllllllll cccccccccchhhhhhhaaaaaaaaaaannnnnnngggggggggggggggggggggeeeeeesssssss ttttttttooooooo rrrrrrrreeeeeeccccccciiiiiiipppppppppppeeeeessssssssss ccccccaaaaannnnnnn mmmmmmmaaaaakkkkkkkeeeeeee aaaaaaaa ddddddiiiiiifffffffffffffeeeeerrrrrrrrreeeeennnnccccccceeee tttttttoooooooo yyyyyyyyyyyyyyyoooooouuuuuuuurrrrrrrr hhhhhhhhheeeeaaaaaaaallllllllllltttttthhhhhhhhhhhh... TTTTTTTTThhhhhhhhhhhhhhiiiiinnnnnnnkkkkkkkkk aaaaaabbbbbboooooouuuuuuuuuuuttttttt wwwwwwwhhhhhhaaaaaaattttt yyyyyyyyyyyyyyyyyyoooooooouuuuuu lllllliiiiiiikkkkkeeeeee ttttttoooooooo ccccccccooooooooooooookkkkkkkkk,,,,, aaaaaannnnnnnnnddddddddd hhhhhhhoooooooowwwwwwww yyyyyyyyyyyyyyyyyyyyooooooouuuuuuu cccccccccccoooouuuuuuuuuuuuulllllldddddddddd aaaaddddddaaaaapppppppppppppppppppppttttt
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ttttttthhhhhhheeeeessssssseeee ddddddddddiiiiiiissssssshhhhhhheeeeeessssss ttttttttttooooooo mmmmmmmmeeeeeeeeeeeeeeeetttttttt ccccccuuuuuuuurrrrrrrrrrrrrrrreeeeeeeeennnnnnnttttttttt hhhhhhhhheeeeeeeaaaaaaaaallllllltttttttthhhhhhhhyyyyyyyyyyyyyyyy eeeeeeeeaaaaaaattttttttiiiiiiinnnnnnnngggggggggggggggggggg rrrrrrrrreeeeeeeecccccccccooooooooommmmmmmmmmmmmmmmmeeeeeeennnnnnnddddddddaaaaatttttiiiooooonnnnnnnssss...yyyyyyy yyyyyyy
WWWWWWWWWWWWWWWWWhhhhhhhhhhhhhhhhheeeeeeeeeeeeeeennnnnnnnnnnn ppppppppppppppppppppppppllllllllllllllaaaaaaaaaaaaaaannnnnnnnnnnnnnnnnnnnnnnnnnnnnnnnnnniiiiiiiiinnnnnnnnnnnnnggggggggggggggggggggggggg ttttttttttttttttttttoooooooooooo ccccccccccccccccccccccccooooooooooooooooooooooooooooooooooooooooooooookkkkkkkkkkkkkkkkkkkkkkkkkkk,,,,,,,,,,,,, ttttttttttttttthhhhhhhhhhhhheeeeeeeeeeeeeeeerrrrrrrrrrrrrrrreeeeeeeeeeeeeee aaaaaaaaaaaaaaaarrrrrrrrrrrrrrrrrreeeeeeeeeeeeeeee aaaaaaaaaa lllllllllllooooooooooooottttttttttttttt ooooooooooofffffffffffffffffffffff fffffffffffffffffffaaaaaaaaaaaaaaaaaaacccccccccccccccccctttttttttttttttttooooooooooorrrrrrrrrrrrrsssssssssssssss ttttttttttttttttttoooooooooooooooo cccccccccccccooooooooooooooonnnnnnnnnnnnnnnsssssssssssssssssssssiiiiiiiiiiddddddddddddddddddddeeeeeeeeeeeeeeeeeerrrrrrrrrrrrrrr:::::::::::::::*********************** tttttttttttttttttiiiiiiiiiimmmmmmmmmmmmmmmmmmmmmmmmeeeeeeeeeee,,,,,,,,, iiiiiiiiiiiiiinnnnnnnnnnnnnnnnngggggggggggggggggggggggggrrrrrrrrrrrrrreeeeeeeeeeeddddddddddddddddiiiiiiiiiiieeeeeeeeeennnnnnnnnnnnnnnnnnnttttttttttttttttttssssssssssssssss aaaaaaaaaaaaaaaaaaaaannnnnnnnnnnnnnnnnnnnnnddddddddddddddddddddddddddddd eeeeeeeeeeeeeqqqqqqqqqqqqqqqqqqqqqqqqqqqqqqqqqqqqqqqqqqquuuuuuuuuuuuuuuuiiiiiiiiiiipppppppppppppppppppppmmmmmmmmmmmmmmmmeeeeeeeeeeennnnnnnnnnnnttttttttttttttt********************* yyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyooooooooooooouuuuuuuuuuuuuuurrrrrrrrrrrrrrrrr fffffffffffffffffooooooooooooooooooooooooooooooooooooooooooooodddddddddddddddddd ssssssssssssskkkkkkkkkkkkkkkkkkkiiiiiiiiiiiiiilllllllllllllllllllllllllllllllllllsssssssssssssssssss
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****************** yyyyyyyyyyyyyyyyyyyyyyyyyyyyooooooooooooooooooooooouuuuuuuuuuurrrrrrrrrrrrrrrrrrrrrr ffffffffffffffffffffffooooooooooooooooooooooooooddddddddddddddd ppppppppppppppppppppprrrrrrrrrrrrrrrrreeeeeeeeeeeeeeeeefffffffffffffffffeeeeeeeeeeerrrrrrrrrrrrrrrreeeeeeeeeeennnnnnnnnnnnnccccccccccccccceeeeeeeeeeesssssssssssssssssss yyyyyyyyy
******************** hhhhhhhhhhhhhhhhhhoooooooooooooooowwwwwwwwwwwwwwwww tttttttttttttttttttttoooooooooooooooooooo aaaaaaaaaaaaaaaaaddddddddddddddddddddddaaaaaaaaaaaaaaaapppppppppppppppppppppppttttttttttttttttt iiiiiiiiiiiiiiiinnnnnnnnnnnnnnnngggggggggggggggggggggggggggrrrrrrrrrrrrrrrrrrreeeeeeeeeeeeeeeeeeeeddddddddddddddddddddiiiiiiiiiieeeeeeeeeeeeennnnnnnnnnnnnntttttttttttttsssssssssssssss aaaaaaaaaaaaaaaaaaaaaaannnnnnnnnnnnndddddddddddddddddddd cccccccccccooooooooooooooooooooooooooooookkkkkkkkkkkkkkiiiiiiiiiiiiiinnnnnnnnnggggggggggggggggggggg yyyyyyyyyyyyyy
mmmmmmmmmmmmmmmmmeeeeeeeeeeettttttttttttttthhhhhhhhhhhhhhhhhhhhoooooooooooooooodddddddddddddsssssssssssssssssssss ttttttttttttttttttttoooooooooooooooooooo mmmmmmmmmmmmmmmmmmmmmaaaaaaaaaaaaaaaaakkkkkkkkkkkkkkkkkkeeeeeeeeeeeee dddddddddddddddddddddiiiiiiiiiiissssssssssshhhhhhhhhhhhhhhhheeeeeeeeeeeessssssssssssss hhhhhhhhhhhhhhhhhhhhhhhhheeeeeeeeeeeeeeeeeeeeeeeeaaaaaaaaaaaaaaaalllllllllllllltttttttttttttthhhhhhhhhhhhhhhiiiiiiiiiiiiiieeeeeeeeeeerrrrrrrrrrrr aaaaaaaaaaaaaaaaannnnnnnnnnnnnddddddddddddd lllllllllllloooooooooooooooooooooooookkkkkkkkkkkkkkkkkkkk mmmmmmmmmmmmmoooooooooooooooooooooooooorrrrrrrrrrrrrrrrrrreeeeeeeeeeeeeeeeeeee aaaaaaaaaaaaaapppppppppppppppppppppppppppppppppppppppppeeeeeeeeeeeeaaaaaaaaaaallllllllllliiiiiiiinnnnnnnnnnnnnngggggggggggggggggggggggggggggggggggggggggg.......ggggggggggg gggggggggggggggg
UUUUUUUUUUUUUUUUUUUUssssssssssssiiiiiiiiiiinnnnnnnnnnnnnngggggggggggggggggggggggggg ddddddddddddddddddddddiiiiiiiifffffffffffffffffffffffffffffffffffeeeeeeeeeeeeeeeerrrrrrrrrrrreeeeeeeeeeeeennnnnnnnnnnnnnnttttttttttttttttttttt cccccccccccccccccccccooooooooooooooooooooooooooookkkkkkkkkkkkkkkkkkkkkkkkiiiiiiiiiiiinnnnnnnnnnnnnnnnnnnnnnnnggggggggggggggggggggggggggggggggggggggggggggg mmmmmmmmmmmmmmmmmmmmmmmmmeeeeeeeeeeeeeeeeettttttttttttttttttttttttttthhhhhhhhhhhhhhhhhhhhhhhoooooooooooooooooooodddddddddddddddddddddddddddddddddddddsssssssssssssssssssssss ccccccccccccccccccccaaaaaaaaaaannnnnnnnnnnn aaaaaaaaaaaaaafffffffffffffffffffffffffffffffffeeeeeeeeeeeeeeeecccccccccccccttttttttttttttttt tttttttttttthhhhhhhhhhhhhhheeeeeeeeeeeeeeee qqqqqqqqqqqqqqqqqqqqqqqquuuuuuuuuuuuuuaaaaaaaaaaaallllllllliiiiiiittttttttttttttttttttyyyyyyyyyyyyyyyyyyyyyyy aaaaaaaaaaaaannnnnnnnnnnnnnnnddddddddddddddddddddddd nnnnnnnnnnnnnnnuuuuuuuuuuuuuuuuuuuuutttttttttttttttrrrrrrrrrrrrriiiiiiiiittttttttttttttttiiiiiiiiooooooooooooooooonnnnnnnnnnnnnaaaaaaaaaaaaaaallllllllllllll vvvvvvvvvvvvvvvvaaaaaaaaaaaaaaaaaallllllllllllllllllllluuuuuuuuuuuuuuuuuuuuuuuuuuueeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeee oooooooooooooooooofffffffffffffffffffffffff ffffffffffffffffffooooooooooooooooooooooooooooooooooooodddddddddddddddddddddddssssssssssssssssss.....
TTTTTTTTTTTTTTTTTTTTTTToooooooooooooooooooooo mmmmmmmmmmmmmmmmmmmmmmaaaaaaaaaaaaaaakkkkkkkkkkkkkkkkkkkkkkeeeeeeeeeeeeeeeee ssssssssssssssuuuuuuuuuuuuuurrrrrrrrrrrrrrrrrrrrrrrrreeeeeeeeeeeeeee wwwwwwwwwwwwwwwwwhhhhhhhhhhhhhhhhhhaaaaaaaaaatttttttttttttttt yyyyyyyyyyyyyyyyyyyyyyyyyooooooooooooouuuuuuuuuuuuu eeeeeeeeeeeeeeeaaaaaaaaaaaaaatttttttttttttttt iiiiiiiiiiiiiiisssssssssssssssssssssss sssssssssssssssssssssaaaaaaaaaaaaaaaaaaffffffffffffffffffffffeeeeeeeeeeee,,,,,,,,, cccccccccccccccccaaaaaaaaaaaaaaaaaarrrrrrrrrrrrrrrrreeeeeeeeeeeeeeee mmmmmmmmmmmmmmmuuuuuuuuuussssssssssstttttttttttttttttt aaaaaaaaaaaaaaaallllllllllllsssssssssssssssssssooooooooooo bbbbbbbbbbbbbbbbbbbbbeeeeeeeeeeeee ttttttttttttttaaaaaaaaaaaakkkkkkkkkkkkkkkkkkkkkkkkkeeeeeeeeeeeeeeeennnnnnnnnnnnnnnnnnnnnnnnnnn wwwwwwwwwwwwwwwwwwwhhhhhhhhhhhhhhhhheeeeeeeeeeeeeeeeeeeeennnnnnnnnnnnn yyyyyyyyyyyyyyyyyyyyyyyyyyyyyyooooooooooooouuuuuuuuuuuuuuuuuuuuu bbbbbbbbbbbbbbbbbbbbbbbbbuuuuuuuuuuuuuuuuuuuuuyyyyyyyyyyyyyyyyyyyyyyyyy,,,,,,,,, ssssssssssssssssssssssssstttttttttttttttttooooooooooooooorrrrrrrrrrrreeeeeeeeeeeeeeeeeeeeee,,,,,,,,,, ppppppppppppppppppppppppppppprrrrrrrrrrrrrrrrrrreeeeeeeeeeeeeeeeeeeeeeeeeppppppppppppppppppppppppppppppppppaaaaaaaaaaaaaaaaaaaaaarrrrrrrrrrrrrrrrrrrrrrrrrrreeeeeeeeeeeeeeeeee aaaaaaaaaaaaaaaaaannnnnnnnnnnnnnnnnnnnnnnddddddddddddddddddddd cccccccccccoooooooooooooooooooooooooooooooooooooookkkkkkkkkkkkkkkkkk ffffffffffffffffffooooooooooooooooooooooooooooooooo
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CCCCCCCHHHHHHEEEEEECCCCCCKKKKK!!!!![[[[[[[[[[[[[ ]]]]]]]]]] IIIIIIIIIIIIII cccccccccccccaaaaaaaannnnnnnnn pppppppppppplllllllllllaaaaaaaaannnnnnnnnn,,,,,, pppppppppprrrrrrrreeeeeeeeppppppppaaaaaarrrrrrrreeeeeee aaaaaaannnnnnnnndddddddddd cccccccoooooooooooooooooookkkkkkkkkkkkkkk dddddddddddddddddddddiiiiiiiiiiiiiissssssssssssssssshhhhhhhhhhhhhhhhhhhhheeeeeeeeeeeeeeeeesssssssssssssssssss ssssssssssssssssssaaaaaaaaaaaaaaaaaaaaaffffffffffffffffffffffffffeeeeeeeeeeeeeeeeeelllllllllllllllllllllyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyy ffffffffffffffffffffffffffooooooooooooooooooooooorrrrrrrrrrrrrrrrrrrrrr aaaaaaaaaaa hhhhhhhhhhhheeeeeeeeeeeeeeaaaaaaaaaalllllllllttttttttthhhhhhhhhhyyyyyyyy,,,,,,, vvvvvvvaaaaaaarrrrrriiiiiiieeeeeeedddddd aaaaaaannnnnnddddddd bbbbbbbbaaaaaaaaaalllllaaaaaaaannnnnnnnccccccccceeeeeeeeddddddddd dddddddddiiiiiiiieeeeeeeeettttttttttt fffffffooooooooorrrrrrrrrrr mmmmmmmmmmmmmmmyyyyyyyyyyyyyyyyyyyyyysssssssssssssssssssseeeeeeeeeeeeeeeellllllllllllllllllllfffffffffffffffffffffffff
yyyyyyyyyyyyyyyyyyyyyyyyyyyyyyy aaaaaaaannnnnnnndddddddddd mmmmmmyyyyyyyyyy fffffffrrrrrrriiiiiiieeeeeeennnnnnnndddddddddssssssss.....
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[[[[[[[[[[ ]]]]]]] IIIIIIIIIIII ccccccchhhhhhhaaaaaaannnnnnnggggggggeeeeeeee iiiiiiiinnnnnnnggggggggggrrrrrreeeeeeeeddddddddddiiiiiieeeeeeennnnnnttttttssssss aaaaaaaannnnnnndddddddddd ccccccoooooooooooookkkkkkkkkkiiiiiiinnnnnggggggggggg mmmmmmeeeeeeetttttthhhhhhhooooooodddddddssssssssss tttttttttttooooooo mmmmmmmmmmmaaaaaaaaaaaaakkkkkkkkkkkkkkkkkeeeeeeeeeeeeeeeeeee rrrrrrrreeeeeecccccccciiiiiipppppppeeeeeeesssssss aaaaaaannnnnndddddddd ddddddddiiiiiissssshhhhheeeeeeeeessssss hhhhhhhhheeeeeeeeaaaaaaaalllllltttttttttthhhhhhhiiiiieeeeeeeeerrrrrrr....ggggggg ggggggggggg
[[[[[[ ]]]]]]] IIIIIII ppppppprrrrraaaaaaaccccccctttttttiiiiisssssseeeeeee ggggggggooooooooooooodddddd ffffffooooooooooooddddddddd ssssssaaaaaaffffffeeeeeetttttttyyyyyyy wwwwwwwwhhhhhheeeeeennnnnn IIIIIII bbbbbbbbbuuuuuuuyyyyyyyyy,, sssssssssttttttoooooorrrrrrrreeeeeeee,,,,,,,, ppppprrrrreeeeppppppaaaaarrrrreeeee aaaaannnnnndddddddddd cccccccooooooooookkkkkk fffffooooooooooodddddd.....gggggggggggg
TTTTTTThhhhhhhiiiiiinnnnnnnkkkkkkk aaaaaaabbbbbbboooooouuuuuuutttttt ……………
******************** wwwwwwwwwwwwwwwhhhhhhhhhhhhhhhaaaaaaaaaaaaaaattttttttttttttt mmmmmmmmmmmmmmmeeeeeeeeeeeeeennnnnnnnnnnnnnnuuuuuuuuuuuuuuusssssssssssssssss tttttttttttttttttttttooooooooooooooo ccccccccccccccccccccooooooooooooooooooooooooooooooooooookkkkkkkkkkkkkkkkkkkkkkkkkk ffffffffffffffffffffffffffffffffffooooooooooooooooooooorrrrrrrrrrrrrrrrrrrrrrrr yyyyyyyyyyyyyyyyyyyyyyyyyyyyoooooooooooooooooooooooouuuuuuuuuuuuuuuuuuuuuuuuuuuuuuu aaaaaaaaaaaaaaaaaaaaaaaaaaannnnnnnnnnnnnnnnnnnnnnnnnnnddddddddddddddddddddddddddddddddddddddd yyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyoooooooooooooooooooooooooooooooouuuuuuuuuuuuuuuuuuuuuuuuuuuuuurrrrrrrrrrrrrrrrrrrrrrrrrrrrrr
fffffffffffffffffffrrrrrrrrrrrrrrriiiiiiiiiiiiieeeeeeeeeeeeeeeeennnnnnnnnnnnnnddddddddddddddddsssssssssssssss aaaaaaaaaaannnnnnnnnnnnndddddddddd wwwwwwwwwwwhhhhhhhhhyyyyyyyyyyy
****************** uuuuuuuuuuuuussssssssssssssssiiiiiiiiiiiiiiiinnnnnnnnnnnnnnnggggggggggggggggggg ddddddddddddiiiiiiiiiiffffffffffffffffffeeeeeeeeerrrrrrrrrrreeeeeeeennnnnnnntttttttttt cccccccooooooooooooooooookkkkkkkkiiiiiiinnnnnnnggggggggggg sssssssssskkkkkkkiiiiiiilllllllllllllllssssssssss aaaaaaaannnnnnnnndddddddddddd ttttttttttttttteeeeeeeeeeeeeeecccccccccccccccchhhhhhhhhhhhhhhhhhhnnnnnnnnnnnnnnniiiiiiiiiiiiiiiiiiiqqqqqqqqqqqqqqqqqqqqqqqquuuuuuuuuuuuuuuuuuuueeeeeeeeeeeeeeeeeesssssssssssssssssssssssss yyyyyyyyyyyy
ttttttttttttttoooooooooooo aaaaaaaaaaaadddddddddaaaaaaaaappppppppppttttttt rrrrrrreeeeeeeecccccccciiiiiiipppppppeeeeeeeessssssssggggggggggggggggggg
************ sssssssstttttttteeeeeeeeeeppppppppssssssss yyyyyyyyooooooouuuuuuuu tttttttaaaaaaaaakkkkkkkkkeeeeeeee tttttttttoooooooo ssssssssssttttttttttooooooooorrrrrrrrrreeeeeeeee,,,,,,, ppppppppprrrrrrrr
eeeeeeeepppppppppppaaaaaaaaarrrrrrrrrrreeeeee aaaaaaannnnnnnddddddddd cccccccccooooooooooooooooooookkkkkkkkkkkkkkkk
ffffffooooooooooooodddddddsssssss sssssssaaaaaaaffffffeeeeeeeeelllllllyyyyyyyyyyppppp yyyyyyyppp
******* wwwwwwwaaaaaayyyyyyysssssssss tttttttoooooooo ppppppprrrrrrreeeeeeeeppppppppaaaaaaarrrrrrrrreeeeeeee aaaaaannnnnnndddddddddd cccccccooooooooooookkkkkkk hhhhhhheeeeeeeaaaaaallllllltttttttthhhhhhhhiiiiiiiieeeeeeeerrrrrrrrrr dddddddddddiiiiiiiiissssssssshhhhhhhhhhhheeeeeeeeeessssssss yyyyyyyy
wwwwwwhhhhhhiiiiiiicccccccchhhhhhh lllllloooooooooooookkkkkkkk aaaaaaaapppppppppppppppppeeeeeeaaaaaaallllliiiiinnnnnggggggg yyyyyy p ppyyyy
CCCCCCCChhhhhhhhaaaaaannnnnnggggggggggggggggggeeeeeeee WWWWWWWhhhhhhhaaaaaaatttttttt
DDDDDDDDeeeeeeeeccccccccrrrrrrrreeeeeeeeaaaaaaaasssssssseeeeeeee sssssssaaaaaaaallllllllttttttttt
DDDDDDDeeeeecccccrrrrreeeeeeaaaasssssseeeee ssssssaaaaaatttttttuuuuurrrraaaaattttteeedddd ffffffaattttt
DDDDDeeeecccccrrrrrreeeeeaaaaaaasssssseeeee ffffffrrrrreeeeeeeeeeeesssssuuuuugggggggggggaaaaaarrrrsssss
IIIIIIIInnnnnnccccccrrrrrrreeeeeaaaaaaasssssseeeeeee ffffffrrrrrrrruuuuuiiiiiitttttt aaaaaaannnnnnndddddddd vvvvvveeeeeegggggggggggggggeeeeeetttttttaaaaaabbbbbblllllleeeeeeesssssss
EEEEEEEExxxxxxxxxaaaaaaammmmmmmmmppppppppppppppppppppppplllllllleeeeeeeee rrrrrrrreeeeeeeecccccccciiiiiiiippppppppppppppppppppeeee
Public Health England in association with British Nutrition Foundation © Crown Copyright 2016
PPPPPPPPllllllllaaaaaaaannnnnnnnnnnnnnniiiiiiiinnnnnnnnggggggggg aaaaaaannnnnnnndddddddddd ccccccoooooooooooooookkkkkkkkkiiiiiinnnnnnnngggggggg fffffffoooooooorrrrrrr yyyyyyyyyyoooooooouuuuuuurrrrrrrrrsssssssseeeeeellllllffffffffff aaaaaaaaaannnnnnnddddddddd fffffffffrrrrrrrriiiiiieeeeeeeeeennnnnnnnnddddddddsssssss iiiiissssssss sssssssssoooooooooccccccccciiiiiiaaaaaaaaaaaabbbbbbbbbbbbbbbbbbbbbbbbbbbbbbbbbbbbbbbbbbbbbbllllllllllllllllllllllllllllllllllllllllllllllllllllllllllllllleeeeeee,,,,, ffffffffuuuuuuunnnnnn aaaaannnnnnndddddd eeeeeaaaaaasssssssyyyyyyyy.. IIIIIIIItttttt cccccccaaaaannnnnnnnn aaaaaalllllssssssssoooooo bbbbbbbeeeeeeeee hhhhhhhheeeeeeeeaaaaaaalllllltttttttthhhhhhhhhyyyyyyyyy!!!!!!
ggggggggg gggggggggggg yyyyyyyyyyyyyggggggg
TTTTTTTTThhhhhhhhhhiiiiiiiinnnnnnnkkkkkkkkkkk aaaaaaaaabbbbbbbbbbbooooooooooouuuuuuuuutttttttttt tttttttttttthhhhhhhhhhheeeeeeeeee mmmmmmmmmmeeeeeeeeeeeeeeaaaaaaaaaaallllllllsssssssssss yyyyyyyyyyyyyooooooooooouuuuuuuu ccccccccccccooooooooooooooooooooooooookkkkkkkkkkk aaaaaaaaaannnnnnnnnddddddddddd eeeeeeeeeeeeeeeaaaaaaaaaaaattttttttttt.... HHHHHHHHHHoooooooooooowwwwwwwwwwwww dddddddddoooooooooooo ttttttttttttthhhhhhhhhhheeeeeeeeeeeeeyyyyyyyyyyyyyy ccccccccccccoooooooooooooommmmmmmmmmmmmmmmmppppppppppppppaaaaaaaaaarrrrrrrrrrrrrrreeeeeeeeeeeeeee wwwwwwwwwwwwwwwwwwwwiiiiiiiiiiittttttttttttttthhhhhhhhhhhhhhh ttttthhhhhheeeee EEEEaaaatttwwwwwweeeeeelllllllll GGGGGuuuuuuiiiiiidddddeeeeee oooooorrrr ttttttttthhhhheee 8888 ttttttttiiiipppppppppppsss fffffoooorrrr hhhhhheeeeaaalllttttttthhhhhhyyyyyyyyyyyyyyyyy eeeeeeeaaaaattttttiiiiiinnnnnggggggggggggggg????????
yyy
Menu 1
Balanced and varied? Balanced and varied? Balanced and varied?
MMMyyy wwooorrkkk pllan
III aammmm pplllaannnniinnggggg tttooooo cccoooooooookkkkkkk ....................................................................................................................................................................................................................................................................................................................................................................................................................
fffoorrr ....................................................................................................................................................................................................................................................................................................................................................................................................................................................
IIIII fffffffooouunndddd ttttthhhhiiiisss rrrrrrreeeeecccccciipppppeeeee ffffffffrrroooooommmmmmm ................................................................................................................................................................................................................................................................................................................................................................
IIII ccchhooosssee tttooooo cccccooooooookkkkk tttthhiissss bbbbbeeeeeeeecccaaauuussssseeeeeeeeeee .....................................................................................................................................................................................................................................................................................................................................
............................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................
Method:
To keep safe, I considered the following:
Ingredients: Equipment:
Menu 2 Menu 3
888888 tttttiiiiippppppsssss ffffooorrr hhhheeaalllltthhhhhyyyyy eeaattttiiinngggg11111111111111111111111............. BBBBBBBBBBBBBBBBBBBBBBBBBaaaaaaaaaaaaaaaaaaaasssssssssssssssseeeeeeeeeeeeeeeee yyyyyyyyyyyyyyyyyyyyyyyyyyyyoooooooooooooooooooouuuuuuuuuuuuuuuuuuuuurrrrrrrrrrrrrrrr mmmmmmmmmmmmmmmmmmmmeeeeeeeeeeeeeeeeeeeeeeeaaaaaaaaaaaaaaaaaallllllllllllllllllllllssssssssssssssss ooooooooooooooooonnnnnnnnnnnnn sssssssssssssssssstttttttttttttttttaaaaaaaaaaaaaaaaaarrrrrrrrrrrrrrrrrccccccccccccccccccccchhhhhhhhhhhhhhhhyyyyyyyyyyyyyyyyyyyyyyyyyyy ffffffffffffffffffffffffffoooooooooooooooooooooooooooooooooooodddddddddddddddddddddssssssssssssssss2222222222222222222222....... EEEEEEEEEEEEEEEEEEEEEEEEEaaaaaaaaaaaaaaaaaaaaaattttttttttttttttttttttt llllllllllllllooooooooooooooooooootttttttttttttttttttttsssssssssssssssssssss oooooooooooooooofffffffffffffffffffff fffffffffffffffffffffffffffrrrrrrrrrrrrrrrrruuuuuuuuuuuuuuuuuuiiiiiiiiiiiiiittttttttttttttttttt aaaaaaaaaaaaaaaaaaannnnnnnnnnnnnnnndddddddddddddddddddddd vvvvvvvvvvvvvvvvvvveeeeeeeeeeeeeeeggggggggggggggggggggggggggggg
yyyyyyyyyyyyyyyyyyyyyy
333333333333333333333....... EEEEEEEEEEEEEEEEEEEEEEEEEEaaaaaaaaaaaaaaaaattttttttttttttttttt mmmmmmmmmmmmmmmmmmmmmmooooooooooooooooooooorrrrrrrrrrrrrrrrrrreeeeeeeeeeeeeeeeeeee ffffffffffffffffffffiiiiiiiiiiisssssssssssshhhhhhhhhhhhhhhhhhhhhhh444444444444444444444.............. CCCCCCCCCCCCCCCCCCCCCCCCCuuuuuuuuuuuuuuuuuuttttttttttttttttttttt ddddddddddddddddddddddddoooooooooooooooowwwwwwwwwwwwwwwwwwwwnnnnnnnnnnnnnnnnn ooooooooooooooooooooonnnnnnnnnnnnnnn ssssssssssssssssssssaaaaaaaaaaaaaaaaaaatttttttttttttttttuuuuuuuuuuuuuuuuuuuuuuuurrrrrrrrrrrrrrrrrrrrrraaaaaaaaaaaaaaaaaaaaaatttttttttttttttttteeeeeeeeeeeeeeeedddddddddddddddddddddddd ffffffffffffffffffffffffffaaaaaaaaaaaaaaaaaaaattttttttttttttttttttt aaaaaaaaaaaaaaaaaaaaannnnnnnnnnnnnnnnndddddddddddddddddddddddd sssssssssssssssssssuuuuuuuuuuuuuuuuuuuuggggggggggggggggggggggggggaaaaaaaaaaaaaaaaaarrrrrrrrrrrrrrrrrrrrr555555555555555555555555555.............. EEEEEEEEEEEEEEEEEEEEEEEEEaaaaaaaaaaaaaaaaattttttttttttttttttttttt llllllllllllllllllleeeeeeeeeeeeeeeeeeessssssssssssssssssssssssssssssssssssssss sssssssssssssssssssaaaaaaaaaaaaaaaaaaalllllllllllllllllllttttttttttttttttttttttt
gggggggggggg-------------- nnnnnnnnnnnnnnnnnnnnnnnnoooooooooooooooooooooooooo mmmmmmmmmmmmmmmmmmmmooooooooooooooooooooorrrrrrrrrrrrrrrrrrrreeeeeeeeeeeeeeeeeeeeeee ttttttttttttttttttthhhhhhhhhhhhhhhhhhhhhhaaaaaaaaaaaaaaaaaaaaaaaannnnnnnnnnnnnnnnnnnnnnnn 66666666666666666666666666gggggggggggggggggggggggggg aaaaaaaaaaaaaaaaaaaaa ddddddddddddddddddaaaaaaaaaaaaaaaaaaaaaayyyyyyyyyyyyyyyyyyyyyyyyyyy
66666666666666666666666............. GGGGGGGGGGGGGGGGGGGGGGGGGGeeeeeeeeeeeeeeeeeeettttttttttttttttttttt aaaaaaaaaaaaaaaaaccccccccccccccccccccccccccttttttttttttttttttttttiiiiiiiiiiiiiiiiiiivvvvvvvvvvvvvvvvvvvveeeeeeeeeeeeeeeeeee aaaaaaaaaaaaaaaaaannnnnnnnnnnnnnnnnnnnddddddddddddddddddddddd bbbbbbbbbbbbbbbbbbbbbbeeeeeeeeeeeeeeeeeeeeee aaaaaaaaaaaaaaaa gggggggggggggggg yyyyyyyyyyyyyyyyyygg
hhhhhhhhhhhhhhhhhhhhhhhhhheeeeeeeeeeeeeeeeeeeeeeaaaaaaaaaaaaaaaaaaalllllllllllllllllllllttttttttttttttttttthhhhhhhhhhhhhhhhhhhyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyy wwwwwwwwwwwwwwwwwwwweeeeeeeeeeeeeeeeeeeeeeiiiiiiiiiiiiiiiiiiiigggggggggggggggggggggggggggggggggghhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhtttttttttttttttttttt77777777777777777777777........ DDDDDDDDDDDDDDDDDDDDDDDDDDDDDoooooooooooooooooooonnnnnnnnnnnnnnnnnnn’’’’’’’’’’ttttttttttttttttttttt ggggggggggggggggggggggggggggggggggggggeeeeeeeeeeeeeeeeeettttttttttttttttttt tttttttttttttttttttttthhhhhhhhhhhhhhhhhhhhiiiiiiiiiiiiiiiirrrrrrrrrrrrrrrrrrrssssssssssssssssstttttttttttttttttttttyyyyyyyyyyyyyyyyyyyyyyyyyy8888888888888888888888888888.......... DDDDDDDDDDDDDDDDDDDDDDDoooooooooooooooooooooonnnnnnnnnnnnnnnnnnn’’’’’’’’’’’ttttttttttttttt sssssssssssssssssssssssskkkkkkkkkkkkkkkkkkkkkkkkkkkiiiiiiiiiiiiiipppppppppppppppppppppppppp bbbbbbbbbbbbbbbbbbbbbbbrrrrrrrrrrrrrrrrrrrrrrrrreeeeeeeeeeeeeeeeeeeeeeeeeaaaaaaaaaaaaaaaaaaaaaakkkkkkkkkkkkkkkkkkkkkkkfffffffffffffffffffffffffaaaaaaaaaaaaaaaaaaaassssssssssssssssssssttttttttttttttttttttt
ggggggggggggg yyyyyyyyyyyyyy
TTTThhheee EEEaattttwwweelllll GGGGuuuiiidddeeeUseUsUsUseUUseUseUseUseUseUseUseUseUsUUseseUUsUsUseseUse thththhththththhthtthtthththththhhhe Ee Ee Ee Ee EEe Ee Ee Ee Ee EEee EEEe Ee Eeee atwatwatwatwatwatwatwatwatwatwatwatwatwaattwata wwwtwwellellellellellelelleelellellelleeeleeellelllell GuGuGuGuGuGuGGuGuGuGuGuGuGGuuuuuuuuideideideideideideideddeideideidedeideddddeded totototototototototoototo hehehehehehhehehehehehehehehhehh lplllplplplplplpplpppllpppppp youyouyouyouyouyouyouyouyouyouuyouuuyouyouuy gegegegegegegegegegegegeg t at at at at at at at at at at attt aat a ofofofofofofofofoofffoofooo heheheeheheeheehehheeeeeh altaltaltaltltaltaltaltaltltlttalta thiehiehiehiehiehiehiehiehieieeh ehiehieehier ar ar aar ar ar ar ar ar ar ar ar aandndndndndndndndndnndnnnndndd mormormormormormormormormomommormormoromorrmoo e se se se se se se se se se see se sse sssssse sssse ssustustustustustustustustustustuustustsu ainainainainainainainainainainainaaaiainainai ablabllablablabablablabablablababablbla lle fe fe fe fe fe ffe fffe fe fe fe fe fe fe ffoodoodoodoodoodoodoodoodoodoodooddoodoodoooo .......
ItIt ItIt It tIt It It It tt It tt Itt shoshoshoshoshohoshoshooshhhshohoshoshohowswswwswsws wsws ws wws wswws www howhowhowhowhowhowhowhowhowhohowowwhowhowhowwwhow mumumumumumumumumumuuuummuummum ch ch ch ch ch ch ch ch ch chch chchc of of of fofof of foofofofofof ffofofff whawhawhawhawhawhawhawhawhawhawwwwww ahhhw t yt yt yt yt yt yt yt yt ytt yyyt yyyyyou ouou ououou ou ou ooouuououooouoouuu eateateateateateateateaeateatteeateatee te tt ovovovvvovovovovovovo eraeraeraeraeraeraeraeraereraeraaarrall ll ll ll ll llll lllll llll shoshoshoshoshoshoshohshoshohohouldulduldldulduldulduldulduldlduu d cocococococococcococcocoome meme me meme meme ememme frofrofrofrofrofrofrofrofrofrfrofroooof m em em em em em em eeem eem em eeem achachhachachachachachhachhachachachh fofofofofofoofoffofoff odod od od odod odod dooododoood grogrogrogrogrogroogrogroogrogrorogrorrrrggg up.up.up.up.upup.up.uup.up.up.up.pupp
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