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
