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.
Breakfast1(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)
Breakfast3(kcal: 308)
- Skimmed milk: 1 glass (200 ml)
- Wheat gofio: 4 level soup spoons (40 g)
- Chopped papaya: 1 slice (150 g)
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
Snack1(kcal: 143)
- Cherries: 10 (80 g)
- Wholemeal biscuits with fibre and sesame seeds: 2 (20 g)
Snack2(kcal: 124)
- Cereals (individual pack): 1 (25 g)
- Fermented milk with L. casei 0%: 1 serving (105 ml)
Snack3(kcal: 204)
- Wholemeal bread (40 g)
- Cured ham: 2 small slices (20 g)
- Olive oil: 1 teaspoon (5 ml)
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.
Lunch1 (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)
Lunch2 (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)
Lunch3 (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)
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 Snack1 (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 Snack2 (kcal: 260)
- Yoghurt, liquid and reduced fat: 1 pot
- Wholemeal biscuits with fibre and sesame seeds: 4 (40 g)
Afternoon Snack3 (kcal: 280)
- Multigrain crackers: 6 (48 g)
- Cured ham: 3 thin slices (30 g)
- Olive oil: 1 teaspoon (5 ml)
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.
Dinner1 (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)
Dinner2 (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)
Dinner3 (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)
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.
