The new year began!
For whom, like me, ate much cakes and is more fat, I'm going to put the diet plan, what a nutritionist did to me.
Besides this plan, I must do exercise.
I'm going to walk and I'm going to the swimming pool.
Wish me luck
Breakfast
• half a cup of milk (120ml) without sugar (can add some coffee or tea) or half a liquid thin yoghurt without sugar
• a loaf of bread or two” handfuls” of cereals (30-40g) “corn-flakes”, “Kellogg’s”) or 6 small cookies or 4 “cream-crackers”
• One slice of cheese (15g) or 1 small spoon of butter (5g)
Small lunch
• 3 small cookies or 2 “cream-crackers” or half a loaf of bread
• A piece of fruit
OR
• 1 cup of milk
lunch
SOUP– For one person for lunch or for dinner:
· 2 cups of vegetables or cabbage (200g) – (cabbage, pumpkin, carrots, onion, green beans, broccoli cauliflower, cucumber, , spinaches, mushrooms, turnip, tomato, etc)
· 1 small potato (80g) or a “handfuls” of rice, mass, dried beans, grens, lentils, (30g)
· 1 spoon of oil (to add on the end )
Main course
· 60g of meat ( without skins, bones, spines e visible fats) or 2 eggs of chicken
· 2 small potatoes or 2 handfuls of rice, mass, (40g) or 8 tablespoons of beans, grain, l lentils, other dry leguminous plants after cooked or 2 handfuls before cooked (60g) or 1 cup of spaghetti cooked “or a loaf of bread
· 100g of vegetables, cabbages and salad (half a cup) – Lettuce without restriction
DESSERTS
· A piece of fruit natural juice (120ml) or one Compal® Light:
100g – apple, orange, pear, kiwi, pineapple, peach, plum, tangerine
200g – melon, watermelon strawberry
50g – banane or grapes
1ª. snack
· A half cup of milk (120ml) or half liquid thin yoghurt or one solid thin yoghurt without sugar
· a loaf of bread whit a spoon of butter (or a half toast whit a little of butter) or 6 small cookies or 4 “cream-crackers” or 2 “handfuls” of cereals without sugar (30-40g) ( “corn-flakes”, “Kellogg’s”)
Dinner
· Identic to the lunch, alternating the meat and the fish whenever is possible
Alternative to the dinner
Soou
A loaf f bread or 3 cookies type “cream-crackers” or toast
A piece of fruit
After dinner
· Tea or coffee (without sugar)
· 3 small cookies or 2 type “cream-crackers” or 1 yogurt thin or a half cup of thin milk (120ml)
PROIBITION FOOD
sugar and sugary products (cakes, chocolates, frozen, cookies - except the allowed ones
honey, compote, jam, fruit jelly
bunches with fat, cream, chantilly
Soft drinks
aperitifs (of cheese, onion, ham, chips, etc.)
alcoholic drinks
sausage
Canned and pickles
chips • oil to season the whole day: 5 teaspoons of oil
PERMITTED DRINKS
water
tea
coffe
Other recommendations:
to do a walk of half an hour every day .
not to jump meals, and to do the time-tables of the plan.
Never to be more than 3h/3h30 without eating.
not to eat the fruit separately, always to accompany with 3 small cookies or half a bread..
The nutritionist
Ana Rita Mira
