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.