Diet food list

Daily meals, three main (breakfast, lunch and dinner) and all three intermediate (mid-morning, afternoon and night before bedtime) will be in 6 parts including meals; The following sample dish meal hours specified in the list should be given to the maximum.

The examples of diet food list to be applied (menu)
• Breakfast in the morning (8:00): A glass of skim milk (unsweetened) (200 ml) until a match box (30 oz.) Feta cheese with less fat and salt reduced.
• Mid-morning (11.00): 20 grams of bread and green olives 5 ​​a serving of fruit (fruit Choose the one you want from the list of changes)
• Lunch (13:00): 60 g of bread, 1 cup low-fat broth (to be added into the rice or noodle soup spoon each of them in the form of 2-3 units will be juicy.)
Up to 75 g of lean meat (poultry or fish meat generally is preferred in the meat with a 3 tablespoons of them will be aqueous to be 2-3.)
Up to 75 g of lean meat (usually chicken or fish meat is preferred meat of the season until next 3 tablespoons of green vegetables prepared vegetables should be boiled.)
1 cup green vegetables (cooked with olive oil should) (vegetables looking at the list changes according to the type of vegetables you can choose the amount you can eat).
In a large bowl, lettuce, cucumber, tomato, lettuce mix (a bowl of salad 1 teaspoon olive oil and plenty of lemon juice should be prepared in; much salt sown should) 1 cup much yogurt (skim), and the first portions of fruit
• Afternoon (17:00): 20 g of bread
As a matchbox (30 g) and white-nor existent.
One or two cups of tea (artificial sweetener will be used.)
• Dinner: Lunch of the same; The amount of protein will be held by the other.
• Evening meal (22:30): 20 grams of bread and a glass of skim milk or a serving of fruit.

Vegetable Exchange List
Green vegetables contain carbohydrates, they are divided into the following groups according to the amount and will be eaten in the amounts indicated:
• At each meal as a soup plate (raw weighing 300 g)'re going to beat:
Spinach, purslane, Swiss chard, hibiscus, green lettuce, lettuce, cucumber, or
• as a dinner plate at every meal (raw weighing 200 g)'re going to beat:
Cabbage, tomatoes, cauliflower, eggplant, radish or
• At each meal 2/3 as dinner plates (raw weighing 150 g)'re going to beat:
Leeks, zucchini, string beans, okra or
• half at every meal until dinner plate (raw weighing 100 g)'re going to beat:
Carrot, Kidney beans, green peas, celery, artichokes, onions or
• Occasional meals provided 1/4 dinner plates up (raw weighing 50 g)'re going to beat:
Potatoes and yams (This latter group often be eaten vegetables is recommended.)

Fruit Exchange List
Erik (green) ....................... 8
Erik (red) ................... 5 units
A medium-sized orange ............................
A large size Turunc ..............................
A medium-sized quince ..................................
Pomegranate Half ....................................
A slice of watermelon ..............................
Melons (rarely) a slice .............
Strawberry ................................. 6
A medium-sized apple ..................................
A medium sized tangerine .........................
Two medium-sized lemon ...............................
............................... A medium sized pear (raw)
Cherry ................................. 5 pcs
Cherry ................................. 10
Peaches (raw) .................... 1

• 1 cup freshly squeezed orange juice or apple juice, grapefruit juice freshly squeezed glass of water equal to II carbohydrates.