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Recomandari nutritionist Petre

! Nr. De mese

- 3 mese principale

- 2, 3 gutari

!! Micul dejun

!!! Masa de pranz

!! Cina

NU!!!

- Dulciuri: zahar, miere plus derivate

- Grasimi: unt / margarina / ulei

slanina / smantanaorice prajeli cu exceptia celor gatite in tigaie fara ulei

conservele

fast-foodfructe oleaginoase (alune, seminte, nuci, migdale)

cascaval / branza topita / branza de burduf 

lactatele grasemancarurile gatite care contin cele de mai sus

sare si condimente

DA!!!

- Fructe / legume proaspete la fiecare masa (de evitat: banana, pere, struguri si prune)

- Painea (80 – 100 gr / zi)

- Lactate – lapte cu mai putin de 2% grasime

-

Iaurt – 0.01% grasime- 100 – 150 gr. / zi branzeturi :branza de vaci / urda, cas proaspat de vaca

carne alba / pui / peste

carne rosie fara grasimi : muschi de vita sau porc

- 100 gr. / zi fasole si mazare uscate

cartofi, orez, gris, paste

- Cereale cat mai simple fara ciocolata, miere, zahar, fitness…..

- 1, 2 ori / saptamana oua

 

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Exemplu regim : 1500 kcal

80g paine

100 g mamaliguta

100 g branza dietetica de vaci

500 ml iaurt dietetic

50 g sunca presata

100 g cartof 

100 g carne pui/peste

Supa de zarzavaturi

Salata

200 g mere100 g portocale

2 lingurite margarina

Mic dejun : -60g paine

-50 g sunca

-250 ml lapte

-Rosii

Gustare (10)

-100 g mar 

Pranz: - 20 g paine

-supa de zarzavaturi

-100 g cartof natur 

-100 g pui /peste

-salata asortata

-100 g portocala

Gustare (16)

-250 ml iaurt

Cina(nu mai tarziu de 19:00 ) :

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- 100 g mamaliguta

- 100 g branza de vaci + 2 lg margarina

- salata

- 100 g mar