Basic Structure of Each meal

Breakfast

Total Calorie Value (T.C.V.): 15%

DAIRY PRODUCTS: Milk with or without cocoa, yoghurts, fermented milk, etc.

CEREALS: Breakfast cereals, gofio, bread – preferably wholemeal (plain or toasted), biscuits. Occasionally, pastries, or home-made cakes.

Milk Protein + Cereal Protein = Better Quality Protein

FRUIT: Fresh fruit (whole or as juice). Eating fruit whole provides all its nutrients, including fibre, as well as creating a greater sense of satiety than juice alone. You can also choose to save eating the fruit until mid-morning.

OPTIONS FOR SANDWICHES: Fillings:

  • Cooked or cured ham, cured pork tenderloin, turkey breast.
  • Fresh white cheeses, preferably reduced fat.
  • Olive oil.
  • Jam.
  • Tomato and other vegetables.

Breakfast 1 (kcal: 200)

  • Skimmed milk: 1 glass (200 ml)
  • Cereals: 2 handfuls (30 g)

Breakfast 2 (kcal: 190)

  • Fresh orange juice: 1 small glass (100 ml)
  • Wholemeal bread: (40 g)
  • Fresh goat´s cheese: 2 slices (40 g)
  • Fresh tomato: 1 slice (20 g)

Breakfast 3 (kcal: 308)

  • Skimmed milk: 1 glass (200 ml)
  • Wheat gofio: 4 level soup spoons (40 g)
  • Chopped papaya: 1 slice (150 g)

Morning snack

Total Calorie Value (T.C.V.): 10%

DAIRY PRODUCTS: milk, yoghurt or cheese.

FRUIT: Fresh fruit (whole or as juice).

CEREALES: Bread (plain or toasted) or biscuits (Maria biscuits, for example) or cereals.

ALTERNATIVE OPTIONS:

  • A Dairy Product
  • A Dairy Product + Fruit
  • Fruit
  • A Dairy Product + Cereal
  • Fruit + Cereal

Snack 1 (kcal: 143)

  • Cherries:  10 (80 g)
  • Wholemeal biscuits with fibre and sesame seeds:  2 (20 g)

Snack 2 (kcal: 124)

  • Cereals (individual pack): 1 (25 g)
  • Fermented milk with L. casei 0%:  1 serving (105 ml)

Snack 3 (kcal: 204)

  • Wholemeal bread (40 g)
  • Cured ham: 2 small slices (20 g)
  • Olive oil: 1 teaspoon (5 ml)

Lunch

Total Calorie Value (T.C.V.): 30 – 35%

FIRST COURSE: Vegetables or legumes, cereals (pasta or rice) or potatoes (with or without a vegetable side dish).

SECOND COURSE: Meat, fish, or eggs, with garnish.

(Cooked vegetables, salad, potatoes, rice, pasta), taking into account the nutritional value of the first course.

DESSERT: Fresh fruit (whole or as juice). Occasionally a dairy product, depending upon the other foods included in this meal.

BREAD: Preferably wholemeal, for its high mineral content.

Combine foods according to taste and custom. The most important thing is to include foods from all groups for their nutritional content.

Lunch 1 (kcal: 524)

  • Macaroni with tomato sauce (130 g)
  • Veal steak: small cutlet (75 g)
  • Lettuce, tomato, cucumber, grated carrot salad, with oil and vinegar (100 g)
  • Mandarin (120 g)
  • Wholemeal bread: 1 slice (20 g)
  • Yoghurt (low fat): 1 (125 ml)

Lunch 2 (kcal: 645)

  • Chickpea and chard stew (180 g)
  • Rabbit with salmorejo sauce: 3 pieces (125 g)
  • Canarian wrinkled potatoes: 3 small (120 g)
  • Watermelon: 1 slice (250 g)
  • Yoghurt: 1 pot (125 ml)

Lunch 3 (kcal: 707)

  • Watercress and bean stew (200 g)
  • Grilled tuna (100 g)
  • Canarian green coriander mojo: 3 level soup spoons (30 ml)
  • Canarian wrinkled potatoes: 4 small (150 g)
  • Mango: 1 medium (200 g)
  • Wholemeal bread: 2 slices (40 g)

Afternoon snack

Total Calorie Value (T.C.V.): 15%

DAIRY PRODUCTS: Milk, yoghurt, or cheese.

CEREALS: Bread, (plain, or toasted, and ordinary sliced bread less frequently), biscuits, gofio, muesli. Pastries, occasionally, but preferably homemade).

FRUIT: Fresh fruit (whole or as juice).

OPTIONS FOR SANDWICHES: Fillings:

  • Cooked or cured ham, cured pork tenderloin, turkey breast.
  • Fresh white cheeses, preferably reduced fat.
  • Olive oil.
  • Jam.
  • Tomato and other vegetables.

Afternoon Snack 1 (kcal: 175)

  • Fresh orange juice: 1 small glass (100 ml)
  • Toast: 2 slices, (20 g)
  • Fresh white goat´s cheese: 2 thin slices (20 g)

Afternoon Snack 2 (kcal: 260)

  • Yoghurt, liquid and reduced fat: 1 pot
  • Wholemeal biscuits with fibre and sesame seeds: 4 (40 g)

Afternoon Snack 3 (kcal: 280)

  • Multigrain crackers: 6 (48 g)
  • Cured ham: 3 thin slices (30 g)
  • Olive oil: 1 teaspoon (5 ml)

Dinner

Total Calorie Value (T.C.V.): 25 – 30%

FIRST COURSE: Vegetables or legumes, cereals (pasta or rice) or potatoes (served with or without potatoes).

SECOND COURSE: Meat, fish, or eggs, with a side dish (cooked vegetables, salad, potatoes, rice or pasta), nutritionally complementary to the first course.

DESSERT: Fresh fruit (whole or as juice). Occasionally a dairy product, depending upon the constituents of the meal.

BREAD: Preferably wholemeal or wholegrain, most recommended for its high mineral content.

A similar structure to lunch, but with a lower nutritional density.

Dinner 1 (kcal: 357)

  • Cream of marrow soup (180 g)
  • Spanish omelette with spinach: 1 large slice (150 g)
  • Tomato, sliced, with oregano (100 g)
  • Pineapple, fresh: 4 or 5 slices (150 g)

Dinner 2 (kcal: 548)

  • Star pasta soup with carrots: 1 ladle (150 g)
  • Mackerel fishballs: 3 (120 g)
  • Carrots, beans, courgettes (100 g)
  • Pear: medium, 1 (120 g)
  • Yoghurt, low fat: 1 pot (125 ml)

Dinner 3 (kcal: 484)

  • Cream of carrot soup (180 g)
  • Hake fillet, breaded, small (80 g)
  • Lettuce julienne (100 g)
  • Apple, medium: 1 (150 g)
  • Wholemeal bread: 1 slice (20 g)
  • Yoghurt, low fat: 1 (125 ml)

Drinks

Water is ideal to drink with meals. Low-sodium water (5-10% Na) is recommended, and with a fluoride content of less than 1 p.p.m. (1 mg/L).

Soft drinks can be chosen occasionally, but better the diet variety.

Alcoholic consumption is not recommended.

 

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