THE CHEMISTRY OF GOOD DIETS

7 times a day, low cholesterol diet

Main principles:

1- do not mix carbohydrates (Flour, bread, pasta) with proteins (meet, chicken, eggs, fish)

2- no sugar, only natural from fruit and vegetables (splenda or equal allowed)

3- eat seven times a day but reduced quantities

4- all cooking and salads with olive oil

5- Drink Water when hungry between food brakes.

Select one from each alternative given on each eating break
Waking up:

1- Glass of water

2- Coffee, tea

3- Orange juice
Breakfast:

1- two slices of integral bread (whole wheat, oats, etc) with marmalade,( no butter)

orange juice and/or coffee, tea

2- One banana or papaya or melon slice, with natural juice and crackers with low fat white cheese

3- Cereal bowl, shredded wheat, corn, rice or other with no sugar,2% fat milk. (Can add fruit). Best add honey. Coffee,tea

4- Omelets with vegetables but using only egg’s whites and white rice or integral bread.
10.30 am break:

1- Cereal bar or protein bar with juice or water

1- Coffee no sugar but splenda or equal integral crackers, water

2- Yogurt low fat, water

3- Banana or apple, water

4- 2 Boiled egg only white

5- Turkey breast sandwich with integral bread
Lunch:

1- Fish fillets (oven or fried in olive oil) with any type of vegetable salad or steamed vegetables. Rice is allowed.

2- Chicken breast with any salad or steamed vegetables. Rice is allowed

3- Turkey roasted or oven cooked with any salad or steamed vegetables, Rice

4- Stewed meet cubes with vegetables and salad. Rice allowed

5- Beef steak on grill or fried with olive oil and rice. Vegetables and salad.

6- Vegetable soup or chicken broth. Roasted chicken or turkey or rabbit. Rice allowed

7- Pasta with tomato or garlic or vegetable sauce, No meet.
3.30 pm Break:

1- yogurt with integral crackers

2- Cereal bar with water

3- Fruit and water

4- Integral bread and honey

5- Integral cracker and low fat white cheese

6- Fruit juice and integral cracker
Dinner:

1- Tuna fish (a can or natural if available) with salad

2- Salad with feta cheese and integral crackers

3- Whole grain cereal with low fat milk and honey

4- Vegetables with boiled eggs whites

5- One low fat ice cream

6- Potato puree no butter one portion, with salad

7- Steamed vegetables with low fat white cheese

8- Fruit and cereals no sugar, low fat milk.

Before bed:

1- Manzanilla, tilo tea or green tea no sugar or with honey

2- One low fat pop corn

3- Low fat ice cream

4- Yogurt

5- Glass of low fat milk

6- Carrot or papaya or melon

In bed:

1- Glass of water

2- Manzanilla tea, no sugar
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