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