Smart food and food exchanges 

Did you know that there are some foods that help to lose those extra kilos? 

Water: It can be consumed in the form of natural water, broths, and infusions (tea, coffee or mate) …………… .. per day recommended 2 liters. 

Vegetables: chard, spinach, lettuce, broccoli, tomato, eggplant, celery, carrot, etc. 

Fruits: orange, grapefruit, apple, peach, damask, plum, pear, melon, pineapple, watermelon. strawberries, cherries, grapes, raspberries or similar (1 cup). Banana 1 unit 3 times a week. 

Consume between vegetables and fruits ……………………. per day 5 servings. 

Nonfat dairy products: ………………………… … .. per day 3 servings. 
(cheeses, yogurt, custard, and skim milk)

Lean or defatted meats 2 small servings or one medium per day. 

In the case of us diabetics we must also exchange food so as not to add more calories according to the plan: 
Exchanges 

• 1 cup of milk: 

a taza1 cup of skim milk. 
A ¼ cup of skimmed milk powder. 
1 low-fat yogurt. 

• Vegetables: 

 Green leafy vegetables, broccoli, tomato, artichoke, eggplant, chili, watercress, cauliflower, asparagus, cucumber, radish, radish, zucchini. Everything you want. 
Alcaucil, fresh peas, onion, green beans, beans, turnip, leek, beet, carrot, squash. ½ cup. 

• Fruits: 
1 orange girl unit. 
1 large tangerine unit.
1 pear girl unit. 
1 medium unit of peach. 
2 medium plum units. 

Taza1 cup of strawberries. 
 I keep 2 large units. 
12 units of grapes, ½ unit girl. 

• Bread: 
1 slice of black bread. 
2 to 4 units of whole graham crackers. 
A ½ cup of whole grains. 
1 medium plate of pasta. 
A ½ cup of potato, sweet potato, corn. 

• 30 grams of meat: 
1 cooked ham feta. 
1 sausage unit. 
Unidad1 egg unit. 
30 grams of cheese. 

• 1 cdita of fats: 
c1 cdita of margarine. 
C1 cdita of olive oil. 
Unidades5 units of olives.