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.
