PE WORK

THE DIET

1-CALORIES THAT I NEED TO CONSUME ACCORDING TO OMS

 -10-18 years        TMB = 17,5 X 54 + 651 = 15

 Moderate activity. (6h in a week)

 -TMB X 1,8 = 2872,8 Kcal      

2-MY DIET

 BREAKFAST  (504Kcal) (136,5g Hc = 546Kcal) (49g fats=  441Kcal) (15,08g proteins = 60,32Kcal)

-350ml of chocolate milk (217Kcal) (35g HC) (38,5g fats Kcal) (10,5g proteins)

-8 cookies maria (175Kcal) (78g HC) (10g fats) (2,83g proteins)

-250 ml orange juice (112,5Kcal) (23,5g HC) (0,5g fats) (1,75g proteins)

MIDMORNING  (356,1Kcal) (40,48g HC = 161,92) (12,2g fats = 109,8Kcal) (18,51g proteins = 74,04)

  -Turkey breast sándwich  →             Bread (195,3kcal) (40,18g)                                            (0,14g fats) (6,51g proteins)

                                         →                   Turkey breast (160,8Kcal) (0,3g HC) (12,06g fats) (12g proteins)

           

LUNCH  (1024,6Kcal) (74,38g HC = 297,52Kcal) (31,5g fats= 283,5) (69,65g proteins = 278,6Kcal)

-Pasta with tuna in oil   →      Pasta (461,25 Kcal) (58,75g HC) (1,5g fats) (15,63g proteins)

                                        ↘      Tuna in oil (201,6 Kcal) (0g HC)    (14,35g fats) (16,94g proteins)

-2 veal fillets (273 Kcal) (0g HC) (15,45g fats) (31,2g proteins)

-1 natural yogurt (88,75Kcal) (15,63g HC) (0,25g fats) (5,88g proteins)

SNACK (413,6Kcal) (66,44g HC = 265,76) (44,52g fats = 468Kcal) (15,06g proteins = 60,24Kcal)

-350 ml of chocolate milk (217Kcal) (35g HC) (38,5g fats Kcal) (10,5g proteins) 

-2 toast →         Bread (153,6Kcal) (31,44g HC) (1,02g fats) (4,56g proteins)

     →            Olive oil (43Kcal) (0g HC) (5g fats) (0g proteins)

DINNER (439,85kcal) (28,06g HC = 112,24Kcal) (11,14g fats = 100,26Kcal) (27,18g proteins = 108,72Kcal)

-1 pure dish (149,6Kcal) (11g HC) (6,6g fats) (4,4g proteins)

-2 boiled eggs (201,5Kcal) (1,43g HC) (4,29g fats) (16,9g proteins)

-1 natural yogurt (88,75Kcal) (16,63g HC) (0,25g fats) (5,88g proteins)

3- MY OUN DIET

BREAKFAST

-250ml milk (100Kcal HC) (67,5Kcal fats) (67,5Kcal proteins)

-1 orange (111Kcal HC) (4,5Kcal fats) (8Kcal proteins)

-50g of bran crackers (140Kcal HC) (276Kcal protein) (24,8Kcal fats)

MIDMORNING

-1 apple (103,36Kcal HC) (3,06Kcal fats) (2,04Kcal proteins)

LUNCH

-200g pasta (601,6Kcal HC) (100Kcal proteins) (21,6Kcal fats)

-250g veal (25,75Kcal proteins) (0Kcal HC) (21,6Kcal fats)

-1 pear (92,76Kcal HC) (1,62Kcal fats) (2,28Kcal proteins)

SNACK

-1 tangerine (42,68Kcal HC) (2,25Kcal fats) (2,6Kcal proteins)

DINNER

-100g coco (54,8Kcal HC) (14Kcal proteins) (244,8Kcal fats)

-1 banana (73,08Kcal HC) (2,34Kcal fats) (3,48Kcal proteins)

2872,8Kcal

-50%HC = 1435Kcal          (1455Kcal)

-30%proteins = 574Kcal          (522,75Kcal)

-20% fats = 861Kcal          (398,17Kcal)

Héctor Hernández Barbero