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
gggggggg yyyyyyy
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
ggggggggggg
****************** 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
yyyyyyyyyyyyyyyyddddddddddddddddddddddd......
CCCCCCCHHHHHHEEEEEECCCCCCKKKKK!!!!![[[[[[[[[[[[[ ]]]]]]]]]] IIIIIIIIIIIIII cccccccccccccaaaaaaaannnnnnnnn pppppppppppplllllllllllaaaaaaaaannnnnnnnnn,,,,,, pppppppppprrrrrrrreeeeeeeeppppppppaaaaaarrrrrrrreeeeeee aaaaaaannnnnnnnndddddddddd cccccccoooooooooooooooooookkkkkkkkkkkkkkk dddddddddddddddddddddiiiiiiiiiiiiiissssssssssssssssshhhhhhhhhhhhhhhhhhhhheeeeeeeeeeeeeeeeesssssssssssssssssss ssssssssssssssssssaaaaaaaaaaaaaaaaaaaaaffffffffffffffffffffffffffeeeeeeeeeeeeeeeeeelllllllllllllllllllllyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyy ffffffffffffffffffffffffffooooooooooooooooooooooorrrrrrrrrrrrrrrrrrrrrr aaaaaaaaaaa hhhhhhhhhhhheeeeeeeeeeeeeeaaaaaaaaaalllllllllttttttttthhhhhhhhhhyyyyyyyy,,,,,,, vvvvvvvaaaaaaarrrrrriiiiiiieeeeeeedddddd aaaaaaannnnnnddddddd bbbbbbbbaaaaaaaaaalllllaaaaaaaannnnnnnnccccccccceeeeeeeeddddddddd dddddddddiiiiiiiieeeeeeeeettttttttttt fffffffooooooooorrrrrrrrrrr mmmmmmmmmmmmmmmyyyyyyyyyyyyyyyyyyyyyysssssssssssssssssssseeeeeeeeeeeeeeeellllllllllllllllllllfffffffffffffffffffffffff
yyyyyyyyyyyyyyyyyyyyyyyyyyyyyyy aaaaaaaannnnnnnndddddddddd mmmmmmyyyyyyyyyy fffffffrrrrrrriiiiiiieeeeeeennnnnnnndddddddddssssssss.....
yyyyyyyyyyyy
[[[[[[[[[[ ]]]]]]] 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
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