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DE CE SA MANCAM SANATOS?

O alimentatie sanatoasa nu inseamna neaparat teorii stricte de


nutritie , sa fii nerealist de slab sau sa te privezi de alimentele pe
care le iubeti. nseamna sa te simi minunat, plin de energie, sa ai o
stare de spirit stabila si sa ai grija de sanatatea ta per ansamblu. O
alimentatie sanatoasa poate fi la indemana oricui prin nvarea unor
elementele de baz de nutritie si prin folosirea lor in viata de zi cu zi.
Din acest motiv consider ca educatia in acest domeniu este foarte
importanta.
Alimentatia sanatoasa inseamna mai mult decat mancarea din farfurie inseamna si perceptia
noastra asupra mancarii: ea ne poate fi cel mai bun prieten sau cel mai mare dusman. Obiceiurile
alimentare sanatoase se invata, la fel cum au fost invatate si cele rele. Orice comportament se
invata; chiar si preferinele pentru anumite gusturi sau alimente
Este trist faptul ca de cele mai multe ori ne intoarcem atentia catre un stil de viata si o alimentatie
sanatoase doar atunci cand ajungem pe marginea prapastiei. Multi dintre noi, pentru a face
schimbari la nivel de alimentatie si stil de viata, asteptam clipa in care dam nas in nas cu moartea.
Cu totii cred ca am trait momentul in care am aflat ca o persoana apropiata sufera de cancer, de
diabet sau si mai grav, ca a decedat subit in urma unui infarct sau in urma unei alte conditii care ar
fi putut prevenita si evitata printr-o alimentatie corespunzatoare.
Vorbesc in cunostinta de cauza; Tatal meu a fost o victima a cancerului si stiu ca dupa o asemenea
situatie nu iti raman decat intrebari. Atunci am inceput sa studiez nutritia...Bineinteles ca nici o
alimentatie si un stil de viata care sustin sanatatea nu garanteaza tinerete fara batranete si viata
fara de moarte, insa cu siguranta garanteaza o calitate crescuta a vietii.

ANAMNEZA
INFORMATII GENERALE

DATA:

NUME _ZARNESCU_ PRENUME _MARINA_ TELEFON _0733044297_


OCUPATIE _marketing_

SEX _F_

VARSTA _27_

20.04.2014

EMAIL marina@stepout.ro

STATUT SOCIAL _casatorita_

COPII _1_

INFORMATII MEDICALE
GRUPA SANGVINA _ 0_

CONDITII SPECIALE (Alaptare / Sarcina etc. ) _ALAPTARE_

MEDICAMENTE ADMINISTRATE (prezent sau ultimele 6 luni): ( anticonceptionale, antibiotice, colesterol,


HTA etc.): -

SUPLIMENTE ALIMENTARE (vitamine, minerale, aminoacizi, pastile slabit, laxative, etc.) : vitamine
Elevit, Magne B6, Ulei de Somon, Fier,
ANALIZE: (data efectuarii analizelor): 17.03.2014
ANALIZA

VALORI ACTUALE

VALORI NORMALE

TENSIUNE ARTERIALA:
HEMOGLOBINA

10.1 g / dL

12.0 15.0 g / dL

HEMATOCRIT

31.8 %

36.0 % 46.0 %

CONCENTRATIE HEMOGLOBINA
ERITROCITARA MEDIE

31.8 g / dL

32.0 35.5

GLUCOZA

74 mg / dL

65.0 115.0 mg / dL

FIBRINOGEN

523 mg / dL

200 393 mg / dL

ACID URIC

3.3 mg / dL

2.6 6.0 mg / dL

CREATININA

0.6 mg / dL

0.6 1.0 mg / dL

40.7 g / dL

37.0 170.0 g / dL

SODIU
POTASIU
CALCIU TOTAL
CALCIU IONIC
MAGNEZIU
SIDEREMIE
COLESTEROL TOTAL
HDL
LDL
TRIGLICERIDE

ISTORIC MEDICAL:
BOALA / SIMPTOM

PERSONA
L (varsta)

FAMILIE
DESCRIERE / OBSERVATII
(varsta)

ALERGII
ANEMIE
ANXIETATE /ATACURI PANICA

26

In timpul sarcinii

ASTM
BOLI AUTOIMUNE
CANCER

>60

Bunicii

OBOSEALA CRONICA
DEPRESIE
DIABET
BOLI PIELE
INTOLERANTE / ALERGII
ALIMENTARE
BOLI FIERE
GUTA
BOLI CARDIOVASCULARE
HEPATITA
BOLI INIMA
DISLIPIDEMII
HIPERTENSIUNE ARTERIALA
HIPOTENSIUNE ARTERIALA
HIPER / HIPO GLICEMIE
BOLI DIGESTIVE

16

Gastrita

20

Pneumonie

27

Fibrom

BOLI RINICHI
BOLI PLAMANI
BOLI FICAT
OSTEOPOROZA
SINDROM PM
OVARE POLICHISTICE
PROSTATA
TIROIDA
BOLI DIGESTIVE
ALTELE

EVALUARE NIVEL ACTIVITATE FIZICA

ESTI O PERSOANA ACTIVA D.P.D.V. FIZIC? _____ DA __X__ NU


DACA NU, CE TE IMPIEDICA? Momentan astept sa treaca cele 3 luni dupa operatia de cezariana sa
pot face sport. Fac plimbari de max 2 ore
DACA DA, DETALIAZA:

ACTIVITATE

TIP / INTENSITATE
( scazuta moderata
ridicata)

NR. ZILE /
SAPTAMANA

DURATA
(ore)

YOGA / STRETCHING
CARDIO / AEROBIC
(alergat,bicicleta,inot,kangoo etc.)
ANTRENAMENT REZISTENTA
(antrenament cu greutati, pilates, clase
tonifiere)
SPORTURI RECREERE
ALTELE

EVALUARE CORPORALA

INALTIME 1.63 cm GREUTATE 73 kg IMC __27__ ( ideal 19-25 )


CIRCUMFERINTA TALIE ______ (risc crescut: femei > 88cm, barbati >102 cm)
CIRCUMFERINTA SOLD _______ RAPORT T/S _______ (risc crescut: femei > 0,8, barbati > 1)
Crestere / scadere in greutate in ultimul an? __X__DA ______NU
DACA DA, CAT? 24 kg MOTIV sarcina
NECESAR ENERGETIC ACTUAL:
RMB: __1453___ Total kcal
RMB + Nivel activitate: ___1998__ Total kcal
OBIECTIV _ 57 kg_

TIMP DORIT PENTRU ATINGEREA OBIECTIVULUI 3-4 luni

DESCRIE CE PRESUPUNE FIZIC ACEST OBIECTIV PENTRU TINE (cum te vezi la momentul
atingerii obiectivului) Ma vad cel putin la fel cum eram inainte sa raman insarcinata, fara celulita, sa
elimin burta total si pe cat posibil sa tonifiez corpul
CE ANUMTE TE MOTIVEAZA / IMPINGE SPRE ACEST OBIECTIV Kilogramele in plus ma fac sa
nu imi placa sa ma uit in oglinda, burta inca a ramas iar celulita este in floare

CARE CONSIDERI CA AR PUTEA FI CELE MAI MARI PROVOCARI / PIEDICI ALE TALE IN
ATINGEREA OBIECTIVULUI (familie, program, bani etc.) Programul solicitant cu bebelusul, timpul
limitat de gatit si de sala.
NECESAR ENERGETIC PENTRU ATINGEREA OBIECTIVULUI:
__2498__ Total kcal
___15___ Proteine (% kcal) _95__ Proteine ( g ) ___1,3__ Proteine (g/kg)
___61___ Carbohidrati (% kcal) __382__ Carbo ( g ) __5,23____ Carbo (g/kg)
___24___ Grasimi (% kcal) __66__ Grasimi ( g ) ___0,9___ Grasimi (g/kg)
____35__ Fibre (g)
ALTE MENTIUNI: obiectivul care trebuie urmarit este o alimentatie sanatoasa si adecvata care sa
ajute organismul sa furnizeze cantitatea necesara de lapte fara ca organismul mamei sa aiba de suferit
asadar valorile nutritionale vor fi conforme cu acest obiectiv si nu conforme cu obiectivul dorit de
clienta ( slabirea a 16 kg in 4 luni de alaptare)
STIL DE VIATA ALIMENTAR

ISTORIC DIETE:
1.

IN PREZENT TII O DIETA / UN REGIM ANUME SAU AI TINUT IN TRECUT? __X__DA ______
NU

2.

DACA DA, DETALIAZA ( dieta, varsta, descriere):

Dieta low carb 26 am fost la nutritionist, am tinut doar 2 sapt, apoi am aflat de sarcina
Dieta Dukan 25 am slabit 6 kg si au revenit
3.

CE REZULTATE / CONSECINTE AU AVUT? Efectul yoyo kilogramele au revenit, nu am pastrat


stilul de alimentatie

4.

AI MAI APELAT LA UN SPECIALIST IN NUTRITIE IN TRECUT? __X__DA ______ NU

5.

DACA DA, CE AI APRECIAT SI CE TI-A DISPLACUT LA EXPERIENTA RESPECTIVA?


AM APRECIAT: ca dieta a fost personalizata, s-a facut pe baza analizelor de sange
si am fost monitorizata
MI-A DISPLACUT: costurile relativ mari

STIL DE VIATA ALIMENTAR:


1.

CINE GATESTE CEL MAI MULT IN CASA? Eu

2.

CU CINE IEI MASA DE OBICEI? Mai mult singura

3.

CE PREFERINTE ALIMENTARE AU ACESTE PERSOANE? Sotul mananca mai mult in oras,


aproape numai carne cu cartofi prajiti

4.

CUM PREPARI DE OBICEI ALIMENTELE? (prajite, la cuptor, la abur, fierte etc.) Avand In vedere ca
alaptez, gatesc la cuptor si la abur

5.

CARE E METODA PREFERATA DE GATIT? DE CE? La abur este cel mai usor

6.

CINE FACE CUMPARATURILE CEL MAI DES? DE UNDE? Eu, din Cora

7.

CITESTI ETICHETELE ALIMENTELOR? _______DA ___X___ NU

8.

DACA DA, CE INFORMATII CITESTI? -

9.

DE CATE ORI PE SAPTAMANA MANANCI LA RESTAURANT? 1-2 ori

10. DE CATE ORI PE SAPTAMANA MANANCI LA FAST-FOOD? 0


11. NUMERI CALORIILE PE CARE LE CONSUMI? ______DA __X__ NU
12. DACA DA, DE CE? 13. EXISTA ANUMITE ALIMENTE PE CARE LE EVITI? __X__ DA ______ NU
14. DACA DA, DETALIAZA: Alimente relativ interzise sau tinute sub observatie in alaptare: rosii,
castraveti, vinete, broccoli, varza, fasole, ceapa, usturoi, citrice, ciocolata, cafea etc
15. AI INTOLERANTE SAU ALERGII ALIMENTARE ? ______ DA __X__ NU
16. DACA DA, DETALIAZA: 17. ALIMENTE LA CARE POFTESTI Nu am pofte in mod special. Periodic simt nevoia de dulce.
18. ALIMENTE CARE NU ITI PLAC n/a
19. FUMEZI? ______ DA __X__ NU
20. DACA DA, CAT? 21. CONSUMI ALCOOL? ______ DA __X__ NU
22. DACA DA, CAT DE DES __-__, CE FEL DE ALCOOL __-___ SI IN CE CANTITATI __-___?
23. CAT DE DES CONSUMI URMATOARELE ALIMENTE:
TIP ALIMENTE

NICIODATA

FAST FOOD

2-3 ori /
luna

MANCARE
RESTAURANT

1 data /
sapt

2-3 ori /
sapt

4-5 ori /
sapt

1 data /
zi

SEMI-PREPARATE

MANCARE GATITA
ACASA

CARNE VITA

CARNE PORC

CARNE MIEL

CARNE PUI

ORGANE

PESTE APA DULCE

2-3 ori /
zi

PESTE APA SARATA


PRODUSE SOIA

X
X

LEGUMINOASE

BISCUITI /
NAPOLITANE /
CROISSANTE

PRODUSE PATISERIE

COVRIGI

CHIPSURI / ALTE
SNACKSURI

CEREALE INTEGRALE

CEREALE RAFINATE
(paste albe, paine alba,
orez alb)

FRUCTE
PROASPETE/CONGEL
ATE

FRUCTE GATITE

LEGUME PROASPETE

LEGUME GATITE

LEGUME VERZI/CU
FRUNZE VERDE
INCHIS

CONSERVE LEGUME /
FRUCTE

CONSERVE PESTE

MARGARINA
LAPTE

X
X

LACTATE (IAURT,
UNT)

BRANZETURI

OUA

CARTOFI PRAJITI

CARNE PRAJITA

ALIMENTE CU ZAHAR
ADAUGAT

INDULCITORI
ARTIFICIALI

ALIMENTE CU
INDULCITORI
ARTIFICIALI

NUCI/ SEMINTE/
ALUNE

GRASIMI (ULEI,
MAIONEZA,UNT,FRIS
CA)

24. CAT DE DES CONSUMI URMATOARELE BAUTURI


FRECVENTA
(ZI / SAPT / LUNA)

TIP BAUTURA
CAFEA NORMALA

CAFEA
DECOFEINIZATA

APA PLATA

2l pe zi

APA CARBOGAZOASA

SUC NATURAL DE
FRUCTE

1-2/sapt - limonada

SUC FRUCTE COMERT

BAUTURI
CARBOGAZOASE
DULCI

BAUTURI DE TIP
COLA

BAUTURI DIETETICE (
CU INDULCITORI
ARTIFICIALI)

BAUTURI SPORTIVI
(izotonice etc. )

BAUTURI
ENERGIZANTE

CANTITATE
ZILNICA

CANTITATE
SAPTAMANALA

0.5 l/sapt

25. BAZANDU-TE PE FELUL IN CARE MANANCI IN MOD REGULAT, CARE DIN AFIRMATIILE DE
MAI JOS TE REPREZINTA:
_X_ MANANC REPEDE

_X_ MEMBRII FAMILIEI AU ALTE PREFERINTE

_X_ MANANC NEREGULAT

_X_ IMI PLACE SA MANANC

_X_ MANANC PE FOND EMOTIONAL

___MANANC PREA MULT

___MANANC NOAPTEA-TARZIU

___MANANC PENTRU CA TREBUIE

_X_ MANANC CONSTRANS/A DE TIMP

___RELATIE NEGATIVA CU MANCAREA

___NU-MI PLACE MANCAREA SANATOASA ___MA LUPT CU PROBLEME LEGATE DE ALIMENTATIE


___CALATORESC DES

___CONFUZ/A IN LEGATURA CU ALIMENTATIA

_X_ NU PLANIFIC MESELE/MENIURILE

___MANANC FRECVENT LA FAST FOOD

___MANANC CE IMI PICA IN MANA

_X_ ALEG GUSTARI NESANATOASE

___ NUMAR CALORIILE

___RESTRICTIONEZ GRASIMI

___NUMAR GRAMELE DE GRASIME

___RESTRICTIONEZ CALORII

___TIN REGIMURI SLABIT DIN REVISTE

___ALEG ALIMENTELE DUPA INDICELE GLICEMIC

___IAU PASTILE SLABIT

_X_ SAR PESTE MESE

___MANANC PREA PUTIN

___MANANC MICUL DEJUN

___RONTAI INTRE MESE

___MANANC PUTIN SI DES

_X_ MANANC MULT SI RAR

___MANANC FRUCTE DUPA MASA

___MANANC DESERT DUPA MASA

_X_ CEDEZ USOR TENTATIILOR SI POFTELOR

___MA ABTIN DE LA CE POFTESC


26. CARE CONSIDERI CA SUNT PROBLEMELE/GRESELILE TALE IN ALIMENTATIE? Nu mananc 3
mese pe zi si 2 gustari, de multe ori sar peste micul dejun, am pofte de dulce
27. OBICEIURILE ALIMENTARE CARE CONSTITUIE O PROVOCARE PENTRU TINE (obiceiuri
bune/sanatoase pe care incerci sa le adopti) sa respect cele 3 mese pe zi + gustari, sa gatesc sanatos, sa
aleg alimentele sanatoase
28. OBICEIURILE ALIMENTARE DE CARE ESTE MULTUMIT/A minim 2l apa/zi, nu mananc mult

Concluzii anamneza
-

O usoara anemie si analize de sange cu valori in afara celor normale, situatii insa normale
avand in vedere sarcina (analizele sunt facute in ultima luna de sarcina )
Kilograme prea multe castigate in sarcina datorita obiceiurilor alimentare nesanatoase (
mananc mult si rar, sar peste mese, mananc repede, pe fond emotional, neregulat) la care
s-a adaugat gandirea sunt insarcinata deci imi permit sa mananc orice si oricat
Obiective nerealiste slabire in perioada alaptarii + Slabire 16 kg in 4 luni
Constientizare a comportamentelor daunatoare

Solutii si propuneri
-

Explicarea obiectivului care trebuie urmarit acum, a obiectivului realist (alimentatie


sanatoasa adecvata necesitatilor nutritionale alaptarii)
Explicarea si invatarea cum si ce alimente trebuiesc alese la cumparaturi, explicarea
importantei citirii cu atentie a etichetelor alimentare si indicarea alimentelor si
substantelor care trebuiesc evitate cu atat mai mult pentru a proteja bebelusul extrem de
sensibil
Crearea unui program de masa si a unui meniu care sa respecte necesitatile nutritionale
situatiei speciale in care se afla

ALAPTAREA
Laptele matern este cea mai buna hrana pe care nou-nascutul o poate primi. Ii asigura o
alimentatie completa si in acelasi timp este o hrana usor digerabila de sistemul lui digestiv inca
nedezvoltat. Deoarece bebelusul digerta cu usurinta laptele matern, el poate manca des.
Alaptarea este, bineinteles, o decizie personala si fiecare femeie procedeaza asa cum considera
insa Academia Americana de Pediatrie, Organizatia Mondiala a Sanatatii si alte organisme din
domeniul sanatatii recomanda alaptarea exclusiva pana la 6 luni dupa care continuarea alaptarii
alaturi de inceperea diversificarii alimentatiei. Alaptarea se recomanda pana la varsta de 2 ani.
Pe langa o alimentatie completa si adecvata sistemului digestiv al bebelusului, alaptarea are multe
alte beneficii printre care:

ajuta la dezvoltarea maxilarului bebelusului (intrucat suptul la san este mult mai dificil
decat suptul din biberon).
Scade riscul de alergii, diabet, boala celiaca, infectii urinare si respiratorii, , boala Crohn,
sindromul mortii subite a sugarului si altele1
se vorbeste de asemenea despre scaderea riscului de obezitate la maturitate si de o mai
buna dezvoltare intelectuala ( desi aceste teorii sunt inca insuficient demonstrate )
prin intermediul laptelui matern bebelusul primeste anticorpi si alte substante care
protejeaza bebelusul de infectii, substante ce nu sunt continute de laptele-formula

Pe langa beneficiile aduse nou-nascutului, alaptarea aduce beneficii si mamei:

scade riscul de cancer la san si cancer ovarian


reduce depresia
scade riscul de osteoporoza
este o metoda contraceptiva naturala. In primele 6 luni de la nastere, alaptarea asigura
protectie in proportie de 98%
poate ajuta la scaderea in greutate, alaptarea consumand aproximativ 500 kcal / zi2

http://pediatrics.aappublications.org/content/100/6/1035.full.pdf+html

Desi laptele formula este imbunatatit continuu el nu poate inlocui cu adevarat laptele matern.
Laptele matern contine o cantitate mai mare de colesterol decat aproape orice alt aliment si in
plus, peste 50% din calorii provin din grasimi, in mare parte saturate. Atat colesterolul cat si
grasimile saturate sunt esentiale in dezvoltarea bebelusui, cu precadere in dezvoltarea creierului
acestuia. Majoritatea formulelor de lapte comercializate sunt sarace in grasimi saturate iar
formulele din soia sunt complet lipsite de colesterol.

ALIMENTATIA IN ALAPTARE
Una din cele mai frecvente intrebari pe care proaspetele mamici le au este daca au nevoie de o
dieta speciala pe perioada alaptarii. In cele mai multe cazuri, raspunsul este nu. Femeile care
alapteaza ar trebui sa aiba o alimentatie echilibrata si sa consume suficient de multe lichide
intrucat acestea sunt necesare pentru producerea de lapte.
Desi majoritatea femeilor sunt preocupate de eliminarea kilogramelor acumulate in timpul
sarcinii, o pierdere in greutate accelerata nu este recomandata, mai ales in primele luni de sarcina.
O reducere semnificativa a numarului de calorii consumate poate pune in pericol atat sanatatea
mamei cat si lactatia.
Desi nu exista o dieta speciala pentru perioada alaptarii, proaspetele mamici pot urma o serie de
sugestii care sa le ajute sa aiba o alimentatie corecta si sanatoasa:

aport suficient de lichide: laptele contine in mare masura apa si cantitatea de lapte
produsa depinde de cantitatea de lichide consumate. Autoritatea Europeana pentru
Siguranta Alimentara recomanda cresterea consumului de apa cu 600-700 ml/zi peste cei 2
l recomandati, pe perioada alaptarii. 3
varietate: pentru a-si asigura necesarul crescut de nutrienti si consumului crescut de
energie si pentru a putea suplimenta caloriile intr-un mod sanatos, femeile care alapteaza
trebuie, cu atat mai mult decat restul populatiei, sa adopte o alimentatie cat mai variata.
Caloriile suplimentare trebuie sa vina din alimente sanatoase precum fructe, legume,
lactate, oua, cereale integrale, peste, seminte si nu din snacks-uri, biscuiti, fast-food sau
alte alimente care nu aduc decat calorii goale.
Un aport caloric suficient: aportul caloric din perioada alaptarii trebuie sa fie cu
aproximativ 500 kcal mai mare decat necesarul dinaintea sarcinii si de obicei nu trebuie sa
scada sub 2000 kcal / zi 4

Desi nu exista suficiente dovezi ca anumite alimente consumate de mamele care alapteaza pot
produce colici bebelusilor lor, este posibil ca unele alimente consumate de mame sa le produca
acestora disconfort sau alergii . Daca bebelusul este agitat , trebuie tinut cont de alimentele
consumate in ultimele 6-24 ore si evitate pentru o perioada de timp pentru a vedea daca bebelusul

2
3
4

http://en.wikipedia.org/wiki/Breastfeeding
http://www.europeanhydrationinstitute.org/files/EHI_Key_Tips_on_Hydration_for_pregnant_women.pdf
http://www.chop.edu/healthinfo/maternal-nutrition-and-breastfeeding.html

se linisteste. 5 Alimentele despre care se spune cel mai des ca pot provoca neplaceri bebelusilor
sunt:

potentialii alergeni ( cei mai comuni sunt laptele de vaca, soia, grau, porumb, oua si alune )
alimentele bogate in fibre precum leguminoasele, broccoli, varza etc.,
condimentele si alimentele cu gust puternic: usturoi, ardei rosu, chimen, curry si altele
asemenea
fructele acide precum citricele, capsunile, rosiile

Acestea sunt totusi mai mult pareri si impresii subiective ale mamelor, care au circulat de-a lungul
timpului si s-au transformat in mituri, intrucat nu exista dovezi stiintifice ca unul sau mai multe
alimente provoaca probleme digestive sau colici tuturor bebelusilor.
Unii experti sunt chiar de parere ca faptul ca laptele preia gustul alimentelor pe care le consuma
mama poate fi un avantaj datorita faptului ca bebelusul se obisnuieste cu o varietate de gusturi si
la momentul introducerii alimentelor, va accepta mult mai usor o varietate de alimente 6
Exista totusi substante care se recomanda a fi evitate in perioada alaptarii intrucat daca sunt
consumate de mama se vor regasi si in laptele consuma de bebelus. Dintre aceste substante
enumeram:

Cafea, ceai sau bauturi pe baza de cofeina; cofeina il poate agita pe bebelus si il poate
impiedica sa doarma
Alcoolul; Laptele este produs cu ajutorul substantelor din sangele mamei iar daca in
sange se gaseste alcool, atunci se va regasi si in laptele consumat de bebelus, in
aproximativ aceeasi concentratie.
Fumatul / tutunul; tutunul afecteaza de multe ori apetitul mamei si schimba gustul
alimentelor. In cazul fumatoarelor inraite se recomanda sa se limiteze consumul la mai
putin de 10 tigari / zi. Desi beneficiile laptelui matern depasesc riscul consumului redus de
tutun, nicotina si substantele adaugate in tigari trec din sangele mamei in lapte si pot
provoca bebelusului diaree, voma, insomnii si accelerarea batailor inimii.

CALCULAREA NECESARULUI ENERGETIC


Consumul energetic zilnic al unei persoane reprezinta cantitatea de energie ( exprimata in kilocalorii sau

kilojouli ) pe care acea persoana o consuma stand - prin intretinerea functiilor vitale ale
organismului si prin activitatea zilnica pe care o desfasoara
Consumul energetic este compus din energia necesara intretinerii functiilor vitale ale
organismului ( circulatie, respiratie, digestie, diviziune celulara etc. ), necesar cunoscut sub
denumirea de Rata Metabolismului Bazal si din energia necesara desfasurarii activitatilor zilnice (
mers, scris, alergat, gatit etc. )

5
6

http://www.mckinley.illinois.edu/handouts/pregnancy_lactation.html
http://www.breastfeedingbasics.com/qa/are-babies-sensitive-to-what-mom-is-eating

Consumul energetic se poate masura prin mai multe metode: calorimetrie directa(estimeaz
consumul energetic prin msurarea schimbului de cldur dintre corp i mediul nconjurtor),
calorimetrie indirecta (analizeaz concentraiile de gaze inspirate i expirate: O2 consumat, CO2
produs)7 sau diverse formule pentru estimarea consumului energetic. Pentru ca primele doua
metode sunt complexe si se pot aplica doar in conditii de laborator, cea mai raspandita si utilizata
metoda pentru calcularea necesarului caloric al unei persoane ramane estimarea acestuia prin
intermediul unor formule. Cele mai cunoscute formule sunt Harris-Benedict, Mifflin St Jeor si
metoda caloriilor / kgcorp in functie de indicele de activitate.
Metoda Harris-Benedict este cea mai cunoscuta si utilizata formula, fiind prima dezvoltata in
acest scop in anul 1919 si ulterior revizuita in 1984. Formula Mifflin St Jeor a fost dezvoltata in
anul 1990 si conform unui studiu publicat in Journal of the American Dietetic Association8
(studiu care a comparat 4 ecuatii predictive pentru necesarul energetic: Harris-Benedict, MifflinSt Jeor, Owen, si World Health Organization/Food and Agriculture Organization/United Nations
University) a avut cea mai mica marja de eroare dintre ecuatiile comparate.
Avand in vedere cele de mai sus, pentru calcularea necesarului energetic am folosit formula
Mifflin St Jeor. Pentru femei, aceasta formula este:
RMB = 10 * G + 6,25 * H 5 * V 161
G = greutatea in Kg
H = inaltimea in cm
V = varsta in ani
Pentru calcularea necesarului energetic total RMB se inmulteste cu un indice de activitate. Avand
in vedere informatiile culese din anamneza si indicii de activitate de mai jos9, putem calcula
necesarul caloric astfel:
Activitate scazuta

Necesar caloric zilnic = RMB x 1.2

Activitate usoara

Necesar caloric zilnic = RMB x 1.375

Activitate moderata

Necesar caloric zilnic = RMB x 1.55

Activitate intensa

Necesar caloric zilnic = RMB x 1.725

Activitate foarte intensa Necesar caloric zilnic = RMB x 1.9

RMB = 10*73 + 6,25*163 5*27 161 = 1453 kcal


Necesar caloric: 1465 * 1,375 = 1998 kcal
Alaptarea presupune un consum caloric de aproximativ 500 kcal / zi 10 prin urmare, adaugand cele
500 kcal suplimentare necesare alaptarii avem un necesar caloric total final:
7
8
9

http://nutritionist.info.ro/tag/calorimetrie/
http://www.journals.elsevierhealth.com/periodicals/yjada/article/S0002-8223%2805%2900149-5/abstract
http://en.wikipedia.org/wiki/Harris-Benedict_equation

1998 + 500 = 2498 kcal

NECESARUL DE NUTRIENTI IN PERIOADA ALAPTARII


In timpul alaptarii, proaspata mamica trebuie sa aiba grija sa se aprovizioneze cu suficienti
nutrienti, nu doar sa consume mai multe calorii.
Dupa nastere, alimentatia adecvata este poate chiar mai importanta decat in timpul sarcinii
intrucat alimentele consumate afecteaza calitatea laptelui singura sursa de hrana a bebelusului
dar influenteaza si timpul de refacere al corpului femeii dupa nastere.

Necesarul de proteine
La fel ca si in timpul sarcinii, si in perioada alaptarii, necesarul de nutrienti al femeii este mai
ridicat decat in mod normal. Atfel, daca in cazul unui adult este recomandat un consum de
aproximativ 0,8 g proteina / kgcorp / zi, in cazul femeilor care alapteaza se recomanda un consum
de 1,3 g proteina / kgcorp / zi ( conform raportului Institutului de Medicina publicat in Academia
Nationala de Presa cu privire la valorile de referinta pentru aportul alimentar de nutrienti ) 11

Necesarul de carbohidrati
Este de asemenea crescut pe perioada lactatiei. Continutul in lactoza al laptelui uman este de
aproximativ 74g / L. Lactoza este sintetizata din glucoza, prin urmare creste necesarul de glucoza
al organismului. Aceasta cantitate suplimentara trebuie sa fie obtinuta prin cresterea consumului
de carbohidrati sau a consumului de aminoacizi, in caz contrar, organismul apeland la sursele
endogene de proteina pentru fabricarea acesteia. Insititul de Medicina a stabilit ca pentru o femeie
care alapteaza, cantitatea de carbohidrati minima ce trebuie consumata este de 210g / zi (luand in
considerare media cantitatii minime de glucoza utilizata de creier).

Necesarul de lipide
Se pare ca nu exista dovezi care sa sustina ca necesarul energetic crescut din timpul sarcinii
presupune consumul de grasimi intr-un procent mai mare pe perioada lactatiei decat in mod

10
11

http://en.wikipedia.org/wiki/Breastfeeding
http://www.nal.usda.gov/fnic/DRI/DRI_Energy/energy_full_report.pdf

normal12. Recomandarea FAO (Food and Agriculture Organization of the United Nations) este ca
grasimile sa reprezinte intre 20% si 35% din consumul caloric zilnic13.
Avand in vedere acestea, necesarul de nutrienti va fi:

NECESAR NUTIENTI

Kcal

Grame

Procent din necesarul caloric

PROTEINE - 1.3 g/kgcorp


LIPIDE: 0.9 g/kgcorp

380
591

95
66

15%
24%

Carbohidrati

1527

382

61%

TOTAL

2498

542

100%

MENIU
OBSERVATII:

Fulgii de ovaz de vor inmuia in apa 15-20 minute intotdeauna inainte de a-i consuma
cu iaurt
Gustarile de nuci, alune, migdale, daca nu este specificat altfel, sunt echivalentul
cantitatii care incape in causul palmei
1 lg = 1 lingura; 1 lgta = 1 lingurita
Lichide (ceaiuri, apa) se vor consuma cel putin 2,5 3 l / zi si la nevoie, de 2-3 ori / zi se
va bea ceai pentru lactatie

MASA

MIC
DEJUN

INGREDIENT / PREPARAT

PRANZ

GUSTARE

12
13

kCal/100g

PR/100g

GR/100g

Carbo/100g

FULGI OVAZ cu apa - 5 lg

0.5

123.0

7.5

3.8

28.3

BANANA

1.8

160.2

2.0

0.0

41.0

MAR

1.8

93.6

0.7

0.0

24.8

NUCI

0.3

196.2

4.5

19.5

4.1

4.4

573.0

14.7

23.3

98.2

CURMALE - 15 BUC

1.1

322.4

1.4

0.0

77.7

CAJU

0.4

238.0

7.2

17.6

12.0

TOTAL GUSTARE

1.5

560.4

8.6

17.6

89.7

PIEPT CURCAN

1.0

101.0

22.0

1.7

0.0

CIUPERCI

2.0

44.0

6.0

0.0

6.6

OREZ INTEGRAL

1.5

555.0

11.9

4.4

115.8

ULEI MASLINE - 1 lgra

0.2

132.6

0.0

15.0

0.0

TOTAL PRANZ

4.7

832.6

39.9

21.0

122.4

FRUCTE PADURE

2.5

91.8

3.0

0.4

17.8

TOTAL MIC DEJUN


GUSTARE

Cantitate
(100 g)

http://www.karger.com/Article/Pdf/228998
http://www.fao.org/docrep/V4700E/V4700E06.htm#Minimum desirable intakes of fats and oils

CINA

TOTAL GUSTARE

2.5

91.8

3.0

0.4

17.8

MACROU

1.0

105.0

20.3

2.0

0.0

SFECLA ROSIE

1.0

43.0

1.6

0.0

9.6

CARTOF

1.5

132.0

3.0

0.0

30.0

BROCCOLI

1.5

51.0

4.2

0.0

9.9

5.0

331.0

29.1

2.0

49.5

2388.7

95.2

64.3

377.6

TOTAL CINA
TOTAL ZI 1
MASA
MIC
DEJUN

INGREDIENT

PRANZ

CINA

18.6

22.1

LIPIE GRAHAM

0.6

170.2

6.4

1.9

35.2

PIEPT CURCAN

0.5

50.5

11.0

0.8

0.0

4.1

469.7

21.8

21.3

57.3

SEMINTE CHIA - 4 lg

0.4

215.6

6.9

13.3

19.3

CURMALE - 10 buc

0.7

214.9

0.9

0.0

51.8

ANANAS

3.0

150.0

1.6

0.4

39.4

BANANA

2.0

178.0

2.2

0.0

45.6

TOTAL GUSTARE

6.1

758.5

11.6

13.7

156.1

NAUT FIERT

0.5

82.0

4.5

1.3

13.7

CONSERVA SARDINE

1.2

192.0

20.8

11.2

0.0

BABY SPINACH

1.3

28.8

3.6

0.5

4.5

ROSII CHERRY

1.5

43.5

0.0

0.0

8.9

ZEAMA LAMAIE

0.5

12.5

0.0

0.0

4.5

ULEI - 3 lgte

0.1

119.3

0.0

13.5

0.0

5.1

478.1

28.8

26.4

31.6

SMOCHINE - 10 buc

1.3

282.1

5.2

1.7

71.5

MERISOARE DESHIDRATATE

0.4

123.2

0.0

0.6

32.8

GOJI

0.2

74.2

2.9

0.0

17.1

TOTAL GUSTARE

1.9

479.5

8.1

2.3

121.4

PIEPT CURCAN

1.0

101.0

22.0

1.7

0.0

VERDETURI CUPTOR

3.0

87.0

5.4

1.2

15.0

4.0

188.0

27.4

2.9

15.0

2373.8

97.6

66.6

381.4

PR/100g

GR/100g

Carbo/100g

INGREDIENT
FULGI OVAZ - 5 lg

Cantitate
(100 g)

kCal/100g

0.5

123.0

7.5

3.8

28.3

ANANAS

100.0

1.1

0.2

26.2

IAURT GRECESC 2%

61.0

7.0

2.0

3.8

STAFIDE

0.3

90.0

1.1

0.2

23.7

NUCI

0.3

196.2

4.5

19.5

4.1

4.1

570.2

21.1

25.7

86.1

TOTAL MIC DEJUN


BANANA
GUSTARE

Carbo/100g

4.4

TOTAL ZI 2

MIC
DEJUN

GR/100g

249.0

TOTAL CINA

MASA

PR/100g

3.0

TOTAL PRANZ
GUSTARE

kCal/100g

GUACAMOLE

TOTAL MIC DEJUN

GUSTARE

Cantitate
(100 g)

AVOCADO
ROSCOVE PUDRA - 1 lg
MIERE - 1 lg

178.0

2.2

0.0

45.6

1.5

240.0

3.0

22.0

12.8

0.06

13.3

0.3

0.0

2.5

0.2

65.0

0.1

0.0

16.2

TOTAL GUSTARE
CINA

GUSTARE

PRANZ

3.76

496.32

5.556

22.032

77.1

OREZ BASMATI

347.0

8.0

0.0

76.0

PIEPT PUI GRILL

114.0

21.2

2.6

0.0

TOTAL PRANZ

2.0

461.0

29.2

2.6

76.0

PAINE INTEGRALA - 2 felii

0.5

110.0

6.3

0.9

19.5

MAGIUN PRUNE

1.5

432.0

3.8

1.5

84.6

TOTAL GUSTARE

2.0

542.0

10.0

2.4

104.1

SOMON

208

20.42

13.41

DOVLECEL

18.0

1.2

0.2

3.8

ROSIE

18.0

0.9

0.0

3.9

SPARANGHEL

20.0

2.2

0.0

3.9

CIUPERCI

22.0

3.0

0.0

3.3

5.0

286.0

27.7

13.6

14.9

2356

94

66

358

TOTAL CINA
TOTAL ZI 3
MASA

INGREDIENT

Cantitate
(100 g)

2 OUA
MIC
DEJUN

9.5

2.0

MARAR

0.2

8.6

0.7

0.2

1.4

CEAPA VERDE

0.5

21.0

0.5

0.0

5.0

ROSII

18.0

0.9

0.0

3.9

CASTRAVETI

12.0

0.6

0.0

2.2

3.7

202.6

15.3

9.7

14.5

FISTIC

0.3

167.1

6.2

13.3

8.4

SMOCHINE - 10 buc

1.3

282.1

5.2

1.69

71.5

178.0

2.2

0.0

45.6

3.6

627.2

13.58

15.01

125.5

PIEPT CURCAN LA GRILL

101.0

22.0

1.7

0.0

BROCCOLI

68.0

5.6

0.0

13.2

SFECLA ROSIE

43.0

1.6

0.0

9.6

1.5

132

30

5.5

344

32.2

1.66

52.8

1.75

162.8

18.4

8.8

2.6

240.0

2.0

0.4

64.0

0.5

170.0

4.6

0.9

35.5

68.0

1.0

0.0

17.2

0.5

150.0

1.9

0.3

39.5

4.75

790.75

27.775

10.25

158.825

NUCI - 1 pumn cu varf

0.4

261.6

6.0

26.0

5.5

RUCOLA

1.5

37.5

3.9

0.9

5.6

MORCOV

0.5

20.5

0.5

0.0

4.8

ROSII CHERRY

1.5

43.5

0.0

0.0

8.9

ZEAMA LAMAIE

0.5

12.5

4.5

TOTAL CINA

4.4

375.6

10.35

26.9

29.18

2340

99

64

381

CARTOFI
TOTAL PRANZ
BRANZA COTTAGE (5% gr)
PRUNE DESHIDRATATE - 10
FULGI HRISCA
RODIE
STAFIDE
TOTAL GUSTARE

CINA

TOTAL ZI 4
MASA

Carbo/100g

12.6

TOTAL GUSTARE

GUSTARE

GR/100g

143.0

BANANA

PRANZ

PR/100g

TOTAL MIC DEJUN


GUSTARE

kCal/100g

INGREDIENT

Cantitate
(100 g)

kCal/100g

PR/100g

GR/100g

Carbo/100g

FULGI OVAZ - 5 lg
MIC
DEJUN

GUSTARE

0.4

98.4

6.0

3.0

22.6

1.25

76.3

8.8

2.5

4.8

CAISE DESHIDRATATE

0.5

119.5

2.5

0.25

23.9

FRUCTE PADURE

1.5

55.1

1.8

0.4

10.7

TOTAL MIC DEJUN

3.65

349.2

19.0

6.2

61.9

MAR

1.6

83.2

0.6

0.0

22.1

NUCI

0.4

261.6

6.0

26.0

5.5

SCORTISOARA - 1 lgta
MERISOARE
DESHIDRATATE

0.0

6.8

0.1

0.1

2.1

0.3

92.4

0.0

0.4

24.6

TOTAL GUSTARE

2.3

444.0

6.7

26.5

54.2

1.5
0.15

522
111.5

21.9
0.2

2.1
12.0

112.5
0.5

RUCOLA
NAUT FIERT

1
1

25.0
164

2.6
8.9

0.6
2.6

3.7
27.4

ROSII CHERRY

58.0

0.0

0.0

11.8

5.65

880.45

33.625

17.3

155.85

PAINE INTEGRALA - 2 felii

0.5

110.0

6.3

0.9

19.5

MAGIUN PRUNE

1.5

432.0

3.8

1.5

84.6

TOTAL GUSTARE

542.0

10

2.35

104.1

OSTROPEL PUI

3.5

244.8

25.6

10.5

10.0

TOTAL CINA

3.5

244.825

25.62

10.5

10.01

2460

95

63

386

IAURT GRECESC 2%

PASTE INTEGRALE
MAIONEZA - 1 lg
PRANZ

TOTAL PRANZ
GUSTARE

CINA

TOTAL ZI 5
MASA

MIC
DEJUN

INGREDIENT

PRANZ

CINA

PR/100g

GR/100g

Carbo/100g

2.5

390.0

18.8

16.8

44.0

PAINE integrala 3 felii

0.8

165.0

9.4

1.3

29.3

ARDEI GRAS

1.0

26.0

0.9

0.2

5.2

CASTRAVETE

1.0

12.0

0.6

0.0

2.2

5.3

593.0

29.6

18.2

80.7

IAURT GRECESC 2%

1.2

73.2

8.4

2.4

4.6

STAFIDE

0.5

150.0

1.9

0.3

39.5

MAR

1.6

83.2

0.6

0.0

22.1

SCORTISOARA - 1 lgta

0.0

6.8

0.1

0.1

2.1

TOTAL GUSTARE

3.3

313.2

11.0

2.7

68.2

COUSCOUS - 5 lg
PATRUNJEL PROASPAT - 2
leg

0.6

206.8

7.0

0.4

42.6

0.6

21.6

1.8

0.5

3.8

1/2 RODIE

1.0

68.0

1.0

0.0

17.2

ULEI - 2 lgte

0.1

79.6

0.0

9.0

0.0

SUC LAMAIE

0.5

11.3

0.0

0.0

4.1

2.7

387.2

9.8

9.8

67.6

CURMALE - 15 buc

1.1

322.4

1.4

0.0

77.7

CAJU

0.5

297.5

9.0

22.0

15.0

TOTAL GUSTARE

1.6

619.9

10.4

22.0

92.7

PIURE CARTOFI DULCI

3.0

267.0

4.8

2.7

57.3

PIEPT CURCAN LA GRILL

1.0

101.0

22.0

1.7

0.0

TOTAL PRANZ
GUSTARE

kCal/100g

PATE LINTE

TOTAL MIC DEJUN

GUSTARE

Cantitate
(100 g)

RUCOLA

1.5

37.5

3.9

0.9

5.6

ZEAMA LAMAIE

0.5

11.3

0.0

0.0

4.1

ULEI - 1 lgta

0.0

39.8

0.0

4.5

0.0

6.0

456.5

30.7

9.8

66.9

2369.8

91.5

62.5

376.1

GR/100g

Carbo/100g

TOTAL CINA
TOTAL ZI 6
MASA
MIC
DEJUN

INGREDIENT

Cantitate
(100 g)

GUACAMOLE

249.0

4.4

18.6

22.1

0.65

172.9

6.5

2.0

35.8

101.0

22.0

1.7

0.0

4.65

522.9

32.9

22.2

57.9

MERISOARE DESHIDRATATE

0.4

123.2

0.0

0.6

32.8

TOTAL GUSTARE

0.4

123.2

0.56

32.8

PASTE CU LEGUME

3.5

757.3

31.9

18.5

127.6

3.5

757.3

31.9

18.5

127.6

IAURT GRECESC 2%

1.2

73.2

8.4

2.4

4.6

MIGDALE - 10 buc

0.12

69.4

2.6

6.1

2.4

SMOCHINE - 9 buc

1.17

253.89

4.68

1.521

64.35

2.5

396.5

15.6

10.0

71.3

DOVLECEL

36.0

2.4

0.4

7.7

ROSIE

18.0

0.9

0.0

3.9

0.5

21.0

0.5

0.0

5.0

0.09

79.6

0.0

9.0

0.0

362.0

7.5

2.9

77.2

4.59

516.6

11.3

12.3

93.8

2316

92

64

383

LIPIE GRAHAM 1 buc


TOTAL MIC DEJUN

PRANZ

TOTAL PRANZ
GUSTARE

TOTAL GUSTARE

CINA

CEAPA
ULEI - 2 lgte
OREZ INTEGRAL
TOTAL CINA
TOTAL ZI 7

MASA

MIC
DEJUN

GUSTARE

PRANZ

INGREDIENT

Cantitate
(100 g)

kCal/100g

PR/100g

GR/100g

Carbo/100g

STAFIDE

0.5

150.0

1.9

0.3

39.5

FULGI OVAZ - 5 lg

0.5

123.0

7.5

3.8

28.3

BANANA

2.0

178.0

2.2

0.0

45.6

IAURT GRECESC 2%

1.2

73.2

8.4

2.4

4.6

4.2

524.2

19.9

6.5

117.9

1.0

233.4

13.2

18.4

3.8

CASTRAVETE

1.0

12.0

0.6

0.0

2.2

PAINE INTEGRALA - 2 felii

0.5

110.0

6.3

0.9

19.5

TOTAL GUSTARE

2.5

355.4

20.1

19.3

25.5

PASTE INTEGRALE

1.0

348.0

14.6

1.4

75.0

ROSII CHERRY

1.0

29.0

0.0

0.0

5.9

ARDEI GRAS

1.0

26.0

0.9

0.2

5.2

MASLINE KALAMATA

0.5

150.0

0.0

13.4

6.7

MAIONEZA - 1 lg

0.2

111.5

0.2

12.0

0.5

PARMEZAN

0.1

43.1

3.9

2.9

0.4

3.8

707.6

19.5

29.8

93.6

0.5

185.5

7.2

0.0

42.9

TOTAL MIC DEJUN


PASTA DE
RICOTTA&FETA&MARAR

TOTAL PRANZ
GUSTARE

PR/100g

PIEPT CURCAN
GUSTARE

kCal/100g

GOJI

CINA

MERISOARE DESHIDRATATE

0.5

154.0

0.0

0.7

41.0

4 PRUNE DESHIDRATATE

0.4

96.0

0.8

0.2

25.6

TOTAL GUSTARE

1.4

435.5

8.0

0.9

109.5

PUI CU LAMAIE

1.0

133.0

21.3

6.3

1.8

GARNITURA CUSCUS

1.0

182.7

7.7

2.3

33.7

2.0

315.7

29.0

8.6

35.5

2338

96

65

382

TOTAL CINA
TOTAL ZI 8
MASA

MIC
DEJUN

INGREDIENT

PRANZ

GUSTARE

CINA

GUSTARE

GR/100g

Carbo/100g

1.8

94.9

19.9

0.3

1.3

0.5

16.0

0.9

0.0

3.7

CIUPERCI

1.0

22.0

3.0

0.0

3.3

RUCOLA

1.5

37.5

3.9

0.9

5.6

ULEI MASLINE - 1 lgta

0.0

39.8

0.0

4.5

0.0

ZEAMA LAMAIE

0.5

12.5

0.0

0.0

4.5

ROSII CHERRY

1.5

43.5

0.0

0.0

8.9

6.9

266.2

27.7

5.7

27.2

SMOOTHIE

3.0

280.8

8.1

17.1

28.8

CAISE DESHIDRATATE
PRUNE DESHIDRATATE - 10
buc

1.0

239.0

5.0

0.5

47.8

1.0

240.0

2.0

0.4

64.0

TOTAL GUSTARE

5.0

759.8

15.1

18.0

140.6

MACROU LA GRILL

1.0

105.0

20.3

2.0

0.0

MIX LEGUME SOTATE

3.0

129.0

6.6

0.9

23.7

UNT DE MASA 65%


SOS IAURT (2%) CU
USTUROI

0.1

29.3

0.0

3.3

0.0

1.0

66.6

7.0

1.9

5.5

TOTAL PRANZ

5.1

329.9

33.9

8.0

29.2

UNT CAJU - 1 lg

0.4

205.5

6.1

17.3

9.6

BANANA

1.8

160.2

2.0

0.0

41.0

CURMALE - 15 buc

1.1

322.4

1.4

0.0

77.7

TOTAL GUSTARE
ARDEI UMPLUT CU
LEGUME&QUINOA

3.2

688.0

9.5

17.3

128.4

4.0

247.2

7.6

4.8

44.0

SMANTANA 12% - 2 lg

1.0

130.0

3.0

12.0

2.5

5.0

377.2

10.6

16.8

46.5

2421

97

66

372

TOTAL ZI 9

MIC
DEJUN

PR/100g

CEAPA VERDE

TOTAL CINA

MASA

kCal/100g

5 ALBUSURI OU

TOTAL MIC DEJUN


GUSTARE

Cantitate
(100 g)

INGREDIENT

Cantitate
(100 g)

kCal/100g

PR/100g

GR/100g

Carbo/100g

1 cana CEAI

3.0

0.0

0.0

0.0

0.0

PAINE INTEGRALA - 2 felii

0.5

110.0

6.3

0.9

19.5

MAGIUN PRUNE

1.5

432.0

3.8

1.5

84.6

TOTAL MIC DEJUN

5.0

542.0

10.0

2.4

104.1

IAURT GRECESC 2%

1.2

73.2

8.4

2.4

4.6

FULGI HRISCA

0.5

170.0

4.6

0.9

35.5

CURMALE - 10 buc
SEMINTE IN MACINATE - 2
lgte

0.7

214.9

0.9

0.0

51.8

0.1

26.7

0.9

2.1

1.4

PRANZ

FRUCTE PADURE

1.0

36.7

1.2

0.0

7.1

TOTAL GUSTARE

3.5

521.5

16.0

5.4

100.4

MUSCHI VITA LA CUPTOR

1.0

215.0

19.0

15.0

0.0

LEGUME LA CUPTOR

3.0

61.8

3.0

1.8

9.3

4.0

276.8

22.0

16.8

9.3

ROSII

2.0

36.0

1.8

0.0

7.8

FASOLE ROSIE FIARTA

1.5

138.0

12.3

1.1

19.8

MASLINE KALAMATA

0.8

240.0

0.0

21.4

10.6

PASTE INTEGRALE

1.0

348.0

14.6

1.4

75.0

TOTAL GUSTARE
ARDEI UMPLUT CU
LEGUME&QUINOA

5.3

762.0

28.7

23.8

113.2

4.0

247.2

7.6

4.8

44.0

SMANTANA 12%

1.0

130.0

3.0

12.0

2.5

TOTAL CINA

5.0

377.2

10.6

16.8

46.5

2480

87

65

374

TOTAL PRANZ
GUSTARE

CINA

TOTAL ZI 10
MASA

INGREDIENT
1 ALBUS DE OU FIERT

Cantitate
(100 g)

GUSTARE

CINA

0.1

0.3

160.0

2.0

14.7

8.5

BABY SPINACH

1.5

34.5

4.3

0.6

5.4

ARDEI GRAS

1.5

39.0

1.3

0.3

7.8

ROSII CHERRY
2 felii PAINE (integrala Grau
Intreg)

1.5

43.5

0.0

0.0

8.9

0.5

110.0

6.3

0.9

19.5

6.36

405.7

17.8

16.4

50.4

MERISOARE DESHIDRATATE

308.0

0.0

1.4

82.0

ANANAS

100.0

1.1

0.2

26.2

BANANA

178.0

2.2

0.0

45.6

5.0

586.0

3.3

1.6

153.8

MUSCHI VITA LA CUPTOR

215

19

15

LEGUME LA CUPTOR

41.2

2.0

1.2

6.2

OREZ BASMATI

347.0

8.0

0.0

76.0

TOTAL PRANZ

603.2

29

16.2

82.2

1.05

322.4

1.4

0.0

77.7

FISTIC

0.5

278.5

10.3

22.2

14.0

TOTAL GUSTARE

1.6

600.9

11.7

22.2

91.7

216.0

33.4

8.4

2.8

216

33.4

8.4

2.8

2412

95

65

381

PR/100g

GR/100g

CURMALE - 15 BUC

SARDINE LA CUPTOR
TOTAL CINA
TOTAL ZI 11

MASA

MIC
DEJUN

INGREDIENT

Cantitate
(100 g)

kCal/100g

Carbo/100g

HUMUS

1.5

258.0

12.3

13.8

21.5

LIPIE GRAHAM - 1 buc

0.7

172.9

6.5

2.0

35.8

ROSII CHERRY

1.0

29.0

0.0

0.0

5.9

PIEPT PUI

0.5

57.0

10.6

1.3

0.0

3.7

516.9

29.4

17.1

63.1

1.3

76.3

8.8

2.5

4.8

TOTAL MIC DEJUN


GUSTARE

Carbo/100g

3.9

TOTAL GUSTARE
PRANZ

GR/100g

18.7

TOTAL MIC DEJUN


GUSTARE

PR/100g

0.36

AVOCADO
MIC
DEJUN

kCal/100g

IAURT GRECESC 2%

PRANZ

GUSTARE

CINA

FULGI OVAZ - 5 lg

0.5

123.0

7.5

3.8

28.3

FRUCTE PADURE

1.0

36.7

1.2

0.4

7.1

8-9 PRUNE DESHIDRATATE

0.8

192.0

1.6

0.3

51.2

ANANAS

1.0

50.0

0.5

0.1

13.1

TOTAL GUSTARE

4.6

478.0

19.5

7.1

104.4

PASTE INTEGRALE

1.0

348.0

14.6

1.4

75.0

ROSII CHERRY

1.0

29.0

0.0

0.0

5.9

ZUCCHINI

1.0

16.0

1.2

0.2

3.4

BABY CARROTS

1.0

27.0

0.7

0.2

2.8

PORUMB FIERT

1.0

108.0

3.3

1.3

25.1

MAIONEZA - 1 lg

0.2

111.5

0.2

12.0

0.5

TOTAL PRANZ

5.2

639.5

20.0

15.1

112.7

RUCOLA

1.0

25.0

2.6

0.6

3.7

COUSCOUS - 6 lg

0.7

248.2

8.4

0.4

51.1

ROSII CHERRY

1.5

43.5

0.0

0.0

8.9

OU FIERT

0.5

71.5

6.3

4.8

1.0

TOTAL GUSTARE

3.7

388.2

17.3

5.8

64.7

BABY SPINACH

1.5

34.5

4.3

0.6

5.4

NUCI

0.3

196.2

4.5

19.5

4.1

MAR MARE

2.0

104.0

0.8

0.0

27.6

3.8

334.7

9.6

20.1

37.2

2357

96

65

382

TOTAL CINA
TOTAL ZI 12
MASA

MIC
DEJUN

GUSTARE

PRANZ

GUSTARE

CINA

INGREDIENT

Cantitate
(100 g)

kCal/100g

PR/100g

GR/100g

Carbo/100g

AMARANT

0.5

185.5

6.8

3.5

32.6

CAJU

0.3

178.5

5.4

13.2

9.0

CURMALE - 13 buc

0.9

279.4

1.2

0.0

67.3

FRUCTE PADURE

1.0

36.7

1.2

0.4

7.1

TOTAL MIC DEJUN

2.7

680.1

14.6

17.1

116.1

IAURT 5% OLYMPUS

1.3

100.0

5.8

6.3

5.1

FULGI HRISCA - 5 lg

0.5

170.0

4.6

0.9

35.5

BANANA

1.8

160.2

2.0

0.0

41.0

STAFIDE

0.5

150.0

1.9

0.3

39.5

TOTAL GUSTARE

4.1

580.2

14.1

7.4

121.2

COUSCOUS - 10 lg
PATRUNJEL PROASPAT - 2
leg

1.0

376.0

12.8

0.6

77.4

0.6

21.6

1.8

0.5

3.8

1/2 RODIE

1.0

68.0

1.0

0.0

17.2

ULEI - 1 lg

0.1

114.9

0.0

13.0

0.0

SUC LAMAIE

0.5

11.3

0.0

0.0

4.1

TOTAL PRANZ
PAINE INTEGRALA PRAJITA2 felii

3.2

591.8

15.6

14.1

102.5

0.5

110.0

6.3

0.9

19.5

MOZZARELLA LIGHT

1.0

178.0

20.5

10.0

1.5

ROSII CHERRY

1.0

29.0

0.0

0.0

5.9

TOTAL GUSTARE

2.5

317.0

26.8

10.9

26.9

CIUPERCI UMPLUTE

3.0

73.5

6.6

0.0

13.5

PUPLA PUI CUPTOR

1.0

170.0

17.0

11.6

0.0

243.5

23.6

11.6

13.5

2413

95

61

380

TOTAL CINA
TOTAL ZI 13
MASA

MIC
DEJUN

INGREDIENT
IAURT GRECESC 2%

1.3

1/2 RODIE
15 CURMALE
FULGI HRISCA
TOTAL MIC DEJUN

GUSTARE

PRANZ

GUSTARE

CINA

Cantitate
(100 g)

MIC
DEJUN

PRANZ

GR/100g

Carbo/100g

8.8

2.5

4.8

1.0

68.0

1.0

0.0

17.2

1.1

322.4

1.4

0.0

77.7

0.5

170.0

4.6

0.9

35.5

3.8

636.6

15.7

3.4

135.2

BANANA

2.0

178.0

2.2

0.0

45.6

SEMINTE CHIA - 1 lg

0.1

49.0

1.6

3.0

4.4

FRUCTE PADURE

1.5

55.1

1.8

0.4

10.7

ANANAS

2.0

100.0

1.1

0.2

26.2

TOTAL GUSTARE

5.6

382.1

6.6

3.7

86.9

PASTE INTEGRALE

1.0

348.0

14.6

1.4

75.0

BRANZA FETA

1.0

264.0

14.2

21.3

4.0

ROSII CHERRY

1.0

29.0

0.0

0.0

5.9

MASLINE KALAMATA

0.4

120.0

0.0

10.7

5.3

PATRUNJEL PROASPAT

0.3

10.8

0.9

0.2

1.9

TOTAL PRANZ

3.7

771.8

29.7

33.6

92.1

OU FIERT - 2 buc

1.0

143.0

12.6

9.5

2.0

CASTRAVETE

2.0

24.0

1.2

0.0

4.4

ARDEI GRAS

2.0

52.0

1.7

0.3

10.4

ROSII CHERRY

1.5

43.5

0.0

0.0

8.9

PAINE INTEGRALA - 2 felii

0.5

110.0

6.3

0.9

19.5

TOTAL GUSTARE

7.0

372.5

21.8

10.7

45.2

RUCOLA

1.5

37.5

3.9

0.9

5.6

CONSERVA SARDINE

1.2

192.0

20.8

11.2

0.0

ROSII CHERRY

1.5

43.5

0.0

0.0

8.9

ZEAMA LAMAIE

0.5

11.3

0.0

0.0

4.1

TOTAL CINA

4.7

284.3

24.7

12.1

18.5

2447

98

63

378

INGREDIENT

Cantitate
(100 g)

kCal/100g

PR/100g

GR/100g

Carbo/100g

AVOCADO

1.5

240.0

3.0

22.0

12.8

ROSII CHERRY

1.5

43.5

0.0

0.0

8.9

CASTRAVETE

1.5

18.0

0.9

0.0

3.3

NAUT FIERT

2.0

328.0

17.8

5.2

54.8

6.5

629.5

21.7

27.2

79.7

ARDEI GRAS
BRANZA PROASPATA DE
VACI (GRASA) NATURA

2.0

52.0

1.7

0.3

10.4

1.5

304.5

19.5

12.0

15.0

MARAR PROASPAT

0.3

12.9

1.1

0.3

2.1

TOTAL GUSTARE

3.8

369.4

22.3

12.7

27.5

MACROU

1.0

105.0

20.3

2.0

0.0

TOTAL MIC DEJUN


GUSTARE

PR/100g

76.3

TOTAL ZI 14
MASA

kCal/100g

SFECLA ROSIE

1.0

43.0

1.6

0.0

9.6

CARTOF

1.5

132.0

3.0

0.0

30.0

BROCCOLI

1.5

51.0

4.2

0.0

9.9

SOS IAURT (2%) cu usturoi

1.0

66.6

7.0

1.9

5.5

6.0

397.6

36.1

3.9

55.0

MERISOARE DESHIDRATATE

1.0

308.0

0.0

1.4

82.0

FISTIC
SMOCHINE - 5 buc

0.3
0.7

167.1
141.1

6.2
2.6

13.3
0.8

8.4
35.8

TOTAL GUSTARE

2.0

616.2

8.8

15.6

126.2

OREZ BASMATI

1.0

347.0

8.0

0.0

76.0

LEGUME LA CUPTOR

3.0

137.1

5.1

6.9

15.9

4.0

484.1

13.1

6.9

91.9

2497

102

66

380

TOTAL PRANZ
GUSTARE

CINA

TOTAL CINA
TOTAL ZI 15

Evaluare dupa 2 saptamani

Dupa 2 saptamani clienta a ajuns la 70 kg, lucru normal avand in vedere faptul ca alapteaza.
Aceasta spune ca datorita programului haotic si a faptului ca bebelusul este foarte dependent de ea
fiind atat de micut uneori mai sare peste mese dar ca respecta in majoritatea timpului meniul si ca
pe cat posibil nu se abate de la alimentele si cantitatile recomandate . Scaderea de 3 kg in 2
saptamani se datoreaza probabil si acestor mese sarite care inseamna un aport caloric mai mic
in conditiile alaptarii la fiecare 2 ore.
Recalculand in functie de noua greutate, necesarul energetic si necesarul de nutrienti va fi dupa
cum urmeaza:
NECESAR NUTIENTI

Kcal

Grame

Procent din necesarul caloric

PROTEINE - 1.3 g/kgcorp

364

91

15%

LIPIDE: 0.9 g/kgcorp

567

63

23%

Carbohidrati

1525

381

62%

TOTAL

2456

535

100%

Bebelusul se comporta foarte bine, ia in greutate normal, doarme si nu a avut decat cateva crize de
colici minore. Mamica se simte de asemenea foarte bine, si exceptand faptul ca e nevoie de timp
pentru a se acomoda cu noul stil de viata, nu a avut probleme cu depresia.
MASA
MIC
DEJUN

INGREDIENT

Cantitate
(100 g)

kCal/100g

PR/100g

GR/100g

Carbo/100g

OU - 2 buc

1.0

143.0

12.6

9.5

2.0

ARDEI GRAS

1.0

26.0

0.9

0.2

5.2

CIUPERCI

1.5

33.0

4.5

0.0

5.0

GUSTARE

PRANZ

ROSII CHERRY

1.0

29.0

0.0

0.0

5.9

CEAPA VERDE

0.5

16.0

0.9

0.0

3.7

TOTAL MIC DEJUN

5.0

247.0

18.9

9.7

21.7

TARTA SPANAC

2.0

124.2

9.4

6.4

7.2

BANANA

1.5

133.5

1.7

0.0

34.2

ANANAS

1.5

75.0

0.8

0.2

19.7

SFECLA ROSIE

0.5

21.5

0.8

0.0

4.8

TOTAL GUSTARE

5.5

354.2

12.7

6.6

65.9

PASTE INTEGRALE

1.5

522.0

21.9

2.1

112.5

SPARANGHEL

2.0

40.0

4.4

0.0

7.8

1 catel USTUROI

0.0

2.7

0.1

0.0

0.5

ZUCCHINI

1.5

24.0

1.8

0.3

5.1

CEAPA

0.5

21.0

0.5

0.0

5.0

PATRUNJEL PROASPAT

0.0

1.1

0.1

0.0

0.2

ZEAMA LAMAIE

0.5

12.5

0.0

0.0

4.5

ULEI

0.1

114.9

0.0

13.0

0.0

PARMEZAN

0.5

215.5

19.3

14.3

2.1

6.7

953.7

48.0

29.7

137.7

MERISOARE DESHIDRATATE

0.5

154.0

0.0

0.7

41.0

CURMALE - 10

0.7

214.9

0.9

0.0

51.8

TOTAL GUSTARE

1.2

368.9

0.9

0.7

92.8

BROCCOLI

3.0

102.0

8.4

0.0

19.8

SUSAN

0.3

171.9

5.3

14.9

7.1

CARTOFI

2.0

176.0

4.0

0.0

40.0

5.3

449.9

17.7

14.9

66.9

2374

98

62

385

TOTAL PRANZ
GUSTARE

CINA

TOTAL CINA
TOTAL ZI 16
MASA

MIC
DEJUN

GUSTARE

PRANZ

INGREDIENT

kCal/100g

PR/100g

GR/100g

Carbo/100g

NAUT FIERT

2.5

410.0

22.3

6.5

68.5

OU FIERT

0.5

71.5

6.3

4.8

1.0

AVOCADO

1.0

160.0

2.0

14.7

8.5

ROSII CHERRY

1.0

29.0

0.0

0.0

5.9

TOTAL MIC DEJUN

5.0

670.5

30.6

25.9

83.9

UNT CAJU - 1 lg

0.4

205.5

6.1

17.3

9.6

BANANA

1.8

160.2

2.0

0.0

41.0

CURMALE - 10 buc

0.7

214.9

0.9

0.0

51.8

TOTAL GUSTARE

3.1

598.4

9.3

17.3

107.0

PIEPT CURCAN GRILL

1.0

101.0

22.0

1.7

0.0

QUINOA

1.0

368.0

14.1

6.1

64.2

BROCCOLI

2.0

68.0

5.6

0.0

13.2

BABY CARROTS

1.0

27.0

0.7

0.2

2.8

SFECLA ROSIE

1.0

43.0

1.6

0.0

9.6

ULEI MASLINE - 1 lgta

0.0

39.8

0.0

4.5

0.0

6.0

646.8

44.0

12.5

89.8

13 CURMALE

0.9

279.4

1.2

0.0

67.3

TOTAL GUSTARE

0.9

279.4

1.2

0.0

67.3

TOTAL PRANZ
GUSTARE

Cantitate
(100 g)

CINA

SUPA CREMA LEGUME


CRUTOANE 2 FELII PAINE
INTEGRLA
TOTAL CINA

4.0

162.0

4.4

9.6

15.6

0.5

110.0

6.3

0.9

19.5

4.5

272.0

10.7

10.5

35.1

2449

95

66

379

TOTAL ZI 17
MASA

MIC
DEJUN

INGREDIENT

PRANZ

CINA

18.4

28.6

LIPIE GRAHAM - 1 buc

0.7

172.9

6.5

2.0

35.8

ROSII CHERRY

1.0

29.0

0.0

0.0

5.9

PIEPT PUI

0.5

57.0

10.6

1.3

0.0

4.2

602.9

33.5

21.7

70.3

IAURT 5% OLYMPUS

1.2

96.0

5.5

6.0

4.9

PRUNE DESHIDRATATE - 10

1.0

240.0

2.0

0.4

64.0

FULGI HRISCA

0.5

170.0

4.6

0.9

35.5

RODIE

1.0

68.0

1.0

0.0

17.2

STAFIDE

0.5

150.0

1.9

0.3

39.5

TOTAL GUSTARE

4.2

724.0

14.9

7.5

161.1

OREZ BASMATI

1.0

347.0

8.0

0.0

76.0

MERLUCIU la abur

1.0

81.0

18.0

1.6

0.0

BROCCOLI

1.5

51.0

4.2

0.0

9.9

3.5

479.0

30.2

1.6

85.9

MAR

1.8

93.6

0.7

0.0

24.8

15 MIGDALE

0.2

104.0

3.8

9.1

3.5

TOTAL GUSTARE

2.0

197.6

4.6

9.1

28.4

BABY SPINACH

1.5

34.5

4.3

0.6

5.4

NUCI

0.4

261.6

6.0

26.0

5.5

MAR MARE

2.0

104.0

0.8

0.0

27.6

3.9

400.1

11.1

26.6

38.5

2404

94

66

384

INGREDIENT

PRANZ

Cantitate
(100 g)

kCal/100g

PR/100g

GR/100g

Carbo/100g

FULGI OVAZ - 5 lg

0.5

123.0

7.5

3.8

28.3

BANANA

2.0

178.0

2.2

0.0

45.6

NUCI

0.3

196.2

4.5

19.5

4.1

IAURT GRECESC 2%

1.2

73.2

8.4

2.4

4.6

4.0

570.4

22.6

25.7

82.5

CURMALE - 10 BUC

0.7

214.9

0.9

0.0

51.8

FISTIC

0.5

278.5

10.3

22.2

14.0

TOTAL GUSTARE

1.2

493.4

11.2

22.2

65.8

PIEPT CURCAN LA GRILL

1.0

101.0

22.0

1.7

0.0

BROCCOLI

2.0

68.0

5.6

0.0

13.2

SFECLA ROSIE

1.0

43.0

1.6

0.0

9.6

CARTOFI
SOS IAURT (2%) CU
USTUROI

1.5

132.0

3.0

0.0

30.0

1.2

79.9

8.4

2.2

6.6

6.7

423.9

40.6

3.9

59.4

TOTAL MIC DEJUN


GUSTARE

Carbo/100g

16.4

TOTAL ZI 18

MIC
DEJUN

GR/100g

344.0

TOTAL CINA

MASA

PR/100g

2.0

TOTAL PRANZ
GUSTARE

kCal/100g

HUMUS

TOTAL MIC DEJUN

GUSTARE

Cantitate
(100 g)

TOTAL PRANZ

GUSTARE

CINA

PAINE INTEGRALA - 2 felii

0.5

110.0

6.3

0.9

19.5

MAGIUN PRUNE

1.5

432.0

3.8

1.5

84.6

CEAI

3.0

0.0

0.0

0.0

0.0

TOTAL GUSTARE

5.0

542.0

10.0

2.4

104.1

COUSCOUS - 5 lg

0.6

206.8

7.0

0.4

42.6

Patrunjel proaspat - 2 leg

0.6

21.6

1.8

0.5

3.8

1/2 RODIE

1.0

68.0

1.0

0.0

17.2

ULEI - 2 lgte

0.1

79.6

0.0

9.0

0.0

SUC LAMAIE

0.5

11.3

0.0

0.0

4.1

2.7

387.2

9.8

9.8

67.6

2417

94

64

379

TOTAL CINA
TOTAL ZI 19
MASA

MIC
DEJUN

GUSTARE

PRANZ

INGREDIENT

CINA

MIC
DEJUN

GUSTARE

PRANZ

PR/100g

GR/100g

Carbo/100g

0.8

296.8

10.8

5.6

52.2

CAJU

0.3

178.5

5.4

13.2

9.0

CURMALE - 15 buc

1.1

322.4

1.4

0.0

77.7

FRUCTE PADURE

2.0

73.4

2.4

0.4

14.2

TOTAL MIC DEJUN

4.2

871.1

20.0

19.2

153.1

GULIE

2.0

54.0

3.4

0.4

13.8

MORCOV

2.0

82.0

1.8

0.0

19.2

TOTAL GUSTARE

4.0

136.0

5.2

0.4

33.0

PASTE INTEGRALE CU PESTO

4.0

576.4

41.6

42.0

7.6

4.0

576.4

41.6

42.0

7.6

MERISOARE DESHIDRATATE

0.5

154.0

0.0

0.7

41.0

7 PRUNE DESHIDRATATE

0.7

168.0

1.4

0.3

44.8

TOTAL GUSTARE

1.2

322.0

1.4

1.0

85.8

OREZ BASMATI

1.0

347.0

8.0

0.0

76.0

PIEPT CURCAN GRILL

1.0

101.0

22.0

1.7

0.0

RUCOLA

1.5

37.5

3.9

0.9

5.6

ROSII CHERRY

1.5

43.5

0.0

0.0

8.9

ZEAMA LAMAIE

0.5

12.5

0.0

0.0

4.5

TOTAL CINA

5.5

541.5

33.9

2.6

94.9

2447

102

65

374

TOTAL ZI 20
MASA

kCal/100g

AMARANT

TOTAL PRANZ
GUSTARE

Cantitate
(100 g)

INGREDIENT

Cantitate
(100 g)

kCal/100g

PR/100g

GR/100g

Carbo/100g

GUACAMOLE

3.0

249.0

4.4

18.6

22.1

LIPIE GRAHAM

0.6

170.2

6.4

1.9

35.2

PIEPT CURCAN

0.5

50.5

11.0

0.8

0.0

TOTAL MIC DEJUN

4.1

469.7

21.8

21.3

57.3

IAURT GRECESC 2%

1.2

73.2

8.4

2.4

4.6

CAISE DESHIDRATATE

0.5

119.5

2.5

0.3

23.9

BANANA

1.8

160.2

2.0

0.0

41.0

STAFIDE

0.5

150.0

1.9

0.3

39.5

TOTAL GUSTARE

4.0

502.9

14.7

2.9

109.0

PASTE INTEGRALE

1.0

348.0

14.6

1.4

75.0

ROSII CHERRY

1.0

29.0

0.0

0.0

5.9

GUSTARE

CINA

ARDEI GRAS

1.0

26.0

0.9

0.2

5.2

MASLINE KALAMATA

0.8

240.0

0.0

21.4

10.6

conserva sardina

1.2

192.0

20.8

11.2

0.0

TOTAL PRANZ

5.0

835.0

36.2

34.1

96.7

6 SMOCHINE

0.8

169.3

3.1

1.0

42.9

TOTAL GUSTARE
CIUPERCI UMPLUTE CU
LEGUME

0.8

169.3

3.1

1.0

42.9

3.0

73.5

6.6

0.0

13.5

QUINOA

1.0

368.0

14.1

6.1

64.2

4.0

441.5

20.7

6.1

77.7

2418

97

65

384

TOTAL CINA
TOTAL ZI 21
MASA

MIC
DEJUN

INGREDIENT

PRANZ

CINA

Carbo/100g

18.4

8.8

2.6

1/2 RODIE

1.0

68.0

1.0

0.0

17.2

10 CURMALE

0.7

214.9

0.9

0.0

51.8

FULGI HRISCA

0.5

170.0

4.6

0.9

35.5

4.0

615.7

24.8

9.6

107.1

CURMALE - 10 BUC

0.7

214.9

0.9

0.0

51.8

FISTIC

0.5

278.5

10.3

22.2

14.0

TOTAL GUSTARE

1.2

493.4

11.2

22.2

65.8

PIURE CARTOFI DULCI

2.5

222.5

4.0

2.3

47.8

PIEPT CURCAN LA GRILL

1.0

101.0

22.0

1.7

0.0

RUCOLA

1.0

25.0

2.6

0.6

3.7

ZEAMA LAMAIE

0.5

12.5

0.0

0.0

4.5

ULEI - 1 lgta

0.0

39.8

0.0

4.5

0.0

ROSII CHERRY

1.5

43.5

0.0

0.0

8.9

6.5

444.3

28.6

9.0

64.8

IAURT 5% OLYMPUS

1.3

100.0

5.8

6.3

5.1

FRUCTE PADURE

2.0

73.4

2.4

0.4

14.2

CAISE DESHIDRATATE

1.0

239.0

5.0

0.5

47.8

TOTAL GUSTARE

4.3

412.4

13.2

7.2

67.1

BROCCOLI

3.0

102.0

8.4

0.0

19.8

SUSAN

0.3

171.9

5.3

14.9

7.1

CARTOFI

2.0

176.0

4.0

0.0

40.0

5.3

449.9

17.7

14.9

66.9

2416

96

63

372

TOTAL ZI 22

MIC
DEJUN

GR/100g

162.8

TOTAL CINA

MASA

PR/100g

1.8

TOTAL PRANZ
GUSTARE

kCal/100g

BRANZA COTTAGE (5% gr)

TOTAL MIC DEJUN


GUSTARE

Cantitate
(100 g)

INGREDIENT

Cantitate
(100 g)

kCal/100g

PR/100g

GR/100g

Carbo/100g

1 ALBUS DE OU FIERT

0.4

18.7

3.9

0.1

0.3

AVOCADO

1.5

240.0

3.0

22.0

12.8

BABY SPINACH

1.5

34.5

4.3

0.6

5.4

ROSII CHERRY

1.5

43.5

0.0

0.0

8.9

PIEPT PUI
2 felii PAINE (integrala Grau
Intreg)

0.5

57.0

10.6

1.3

0.0

0.5

110.0

6.3

0.9

19.5

TOTAL MIC DEJUN

GUSTARE

PRANZ

GUSTARE

CINA

5.9

503.7

28.1

24.8

46.8

IAURT GRECESC 2%

1.2

73.2

8.4

2.4

4.6

FULGI HRISCA - 5 lg

0.5

170.0

4.6

0.9

35.5

BANANA

1.8

160.2

2.0

0.0

41.0

STAFIDE

0.5

150.0

1.9

0.3

39.5

TOTAL GUSTARE

4.0

553.4

16.8

3.5

120.6

PASTE INTEGRALE

1.5

522.0

21.9

2.1

112.5

ROSII CHERRY

1.5

43.5

0.0

0.0

8.9

PATRUNJEL PROASPAT

0.3

10.8

0.9

0.2

1.9

ARDEI GRAS
FASOLE ROSIE CONSERVA
BONDUELLE

1.0

26.0

0.9

0.2

5.2

2.0

184.0

16.4

1.4

26.4

MAIONEZA - 1 lg

0.2

111.5

0.2

12.0

0.5

TOTAL PRANZ

6.5

897.8

40.3

15.9

155.3

MANGO

1.5

97.5

0.8

0.5

25.5

TOTAL GUSTARE

1.5

97.5

0.8

0.5

25.5

BABY SPINACH

1.5

34.5

4.3

0.6

5.4

NUCI

0.3

196.2

4.5

19.5

4.1

MAR MARE

1.8

93.6

0.7

0.0

24.8

3.6

324.3

9.5

20.1

34.4

2377

95

65

383

TOTAL CINA
TOTAL ZI 23
MASA

MIC
DEJUN

GUSTARE

PRANZ

INGREDIENT

CINA

kCal/100g

PR/100g

GR/100g

Carbo/100g

HUMUS

2.0

344.0

16.4

18.4

28.6

LIPIE GRAHAM - 1 buc

0.7

172.9

6.5

2.0

35.8

CASTRAVETE

1.0

12.0

0.6

0.0

2.2

PIEPT PUI

0.5

57.0

10.6

1.3

0.0

TOTAL MIC DEJUN

4.7

591.9

34.4

21.7

67.7

ALUNE PADURE

0.3

160.8

7.5

13.9

6.4

BANANA

1.8

160.2

2.0

0.0

41.0

CURMALE - 15 buc

1.1

322.4

1.4

0.0

77.7

TOTAL GUSTARE

3.2

643.4

10.8

13.9

125.2

QUINOA USCATA

1.0

368.0

14.1

6.1

64.2

CIUPERCI

1.0

22.0

3.0

0.0

3.3

DOVLECEL

1.0

18.0

1.2

0.2

3.8

ROSIE

1.0

18.0

0.9

0.0

3.9

CEAPA

0.5

21.0

0.5

0.0

5.0

ARDEI GRAS

1.0

26.0

0.9

0.2

5.2

ULEI MASLINE - 1 lg

0.1

123.8

0.0

14.0

0.0

5.6

596.8

20.5

20.5

85.4

CAISE DESHIDRATATE

1.0

239.0

5.0

0.5

47.8

TOTAL GUSTARE

1.0

239.0

5.0

0.5

47.8

MANCARE LINTE & SPANAC

3.0

305.4

20.1

6.0

45.0

IAURT GRECESC 2%

1.2

73.2

8.4

2.4

4.6

4.2

378.6

28.5

8.4

49.6

2444

99

65

375

TOTAL PRANZ
GUSTARE

Cantitate
(100 g)

TOTAL CINA
TOTAL ZI 24

MASA

INGREDIENT

Cantitate
(100 g)

kCal/100g

PR/100g

GR/100g

Carbo/100g

AVOCADO

1.5

240.0

3.0

22.0

12.8

ROSII CHERRY

1.5

43.5

0.0

0.0

8.9

1.5
2.0
0.5
7.0
2.0
1.0
1.8
1.5
6.3

18.0
328.0
71.5
701.0
100.0
65.0
160.2
55.1
380.3

0.9
17.8
6.3
28.0
1.1
0.5
2.0
1.8
5.4

0.0
5.2
4.8
31.9
0.2
0.3
0.0
0.4
0.9

3.3
54.8
1.0
80.7
26.2
17.0
41.0
10.7
94.9

PIEPT CURCAN GRILL

1.0

101.0

22.0

1.7

0.0

QUINOA

1.0

368.0

14.1

6.1

64.2

ROSIE
CEAPA
CIUPERCI
ULEI MASLINE - 2 lgte
TOTAL PRANZ
GUSTARE 18 CURMALE
TOTAL GUSTARE
BROCCOLI
CINA
SUSAN
TOTAL CINA
TOTAL ZI 25

1.0
0.5
1.5
0.1
5.1
1.3
1.3
4.0
0.3
4.3

18.0
21.0
33.0
79.6
620.6
386.8
386.8
136.0
171.9
307.9
2397

0.9
0.5
4.5
0.0
42.0
1.6
1.6
11.2
5.3
16.5
93

0.0
0.0
0.0
9.0
16.8
0.0
0.0
0.0
14.9
14.9
65

3.9
5.0
5.0
0.0
78.1
93.2
93.2
26.4
7.1
33.5
380

MIC
DEJUN

CASTRAVETE
NAUT FIERT
OU FIERT
TOTAL MIC DEJUN
ANANAS
GUSTARE MANGO
BANANA
FRUCTE PADURE
TOTAL GUSTARE

PRANZ

MASA

INGREDIENT

Cantitate
(100 g)

kCal/100g

PR/100g

GR/100g

Carbo/100g

IAURT GRECESC 2%

1.3

76.3

8.8

2.5

4.8

1/2 RODIE

1.0

68.0

1.0

0.0

17.2

8 PRUNE DESHIDRATATE
FULGI HRISCA
TOTAL MIC DEJUN
UNT CAJU - 1 lg
GUSTARE BANANA
CURMALE - 15 buc
TOTAL GUSTARE

0.8
0.5
3.6
0.4
1.8
1.1
3.2

192.0
170.0
506.3
205.5
160.2
322.4
688.0

1.6
4.6
15.9
6.1
2.0
1.4
9.5

0.3
0.9
3.7
17.3
0.0
0.0
17.3

51.2
35.5
108.7
9.6
41.0
77.7
128.4

NAUT FIERT

1.0

164.0

8.9

2.6

27.4

CONSERVA SARDINE

1.2

192.0

20.8

11.2

0.0

1.3
1.0
0.5
0.0
5.0
2.0
0.4
0.0
2.4
1.0
1.0
1.0
1.0

28.8
29.0
12.5
39.8
466.0
104.0
228.9
6.8
339.7
105.0
22.0
18.0
24.0

3.6
0.0
0.0
0.0
33.2
0.8
5.3
0.1
6.2
20.3
3.0
1.2
1.0

0.5
0.0
0.0
4.5
18.7
0.0
22.8
0.1
22.8
2.0
0.0
0.2
0.0

4.5
5.9
4.5
0.0
42.3
27.6
4.8
2.1
34.5
0.0
3.3
3.8
5.7

MIC
DEJUN

BABY SPINACH
ROSII CHERRY
ZEAMA LAMAIE
ULEI - 1 lgta
TOTAL PRANZ
MAR MARE
GUSTARE NUCI
SCORTISOARA - 1 lgta
TOTAL GUSTARE
PULPE CURCAN LA CUPTOR
CINA
CIUPERCI
DOVLECEL
VANATA
PRANZ

CEAPA
OREZ BASMATI
TOTAL CINA
TOTAL ZI 26
MASA

INGREDIENT

1.0
0.6
5.6
Cantitate
(100 g)

42.0
208.2
419.2
2419
kCal/100g

0.9
4.8
31.2
96
PR/100g

0.0
0.0
2.2
65
GR/100g

10.0
45.6
68.4
382
Carbo/100g

OU - 2 buc

1.0

143.0

12.6

9.5

2.0

ARDEI GRAS

1.0

26.0

0.9

0.2

5.2

CIUPERCI
ROSII CHERRY
CEAPA VERDE
TOTAL MIC DEJUN
Paine integrala prajita - 2
felii
GUSTARE MOZZARELLA LIGHT
ROSII
AVOCADO
TOTAL GUSTARE

1.5
1.0
0.5
5.0

33.0
29.0
16.0
247.0

4.5
0.0
0.9
18.9

0.0
0.0
0.0
9.7

5.0
5.9
3.7
21.7

0.5
1.0
1.5
1.0
4.5

110.0
178.0
43.5
160.0
506.0

6.3
20.5
0.0
2.0
28.8

0.9
10.0
0.0
14.7
25.5

19.5
1.5
8.9
8.5
41.3

COUSCOUS - 5 lg

0.6

206.8

7.0

0.4

42.6

Patrunjel proaspat - 2 leg

0.6

21.6

1.8

0.5

3.8

1.0
0.1
0.5
2.7
0.3
1.0
1.1
2.6
1.0
1.0
2.0
1.5
1.2
6.7

68.0
79.6
11.3
387.2
178.5
308.0
322.4
870.5
105.0
43.0
176.0
51.0
79.9
454.9
2389

1.0
0.0
0.0
9.8
5.4
0.0
1.4
6.8
20.3
1.6
4.0
4.2
8.4
38.5
103

0.0
9.0
0.0
9.8
13.2
1.4
0.0
14.9
2.0
0.0
0.0
0.0
2.2
4.2
64

17.2
0.0
4.1
67.6
9.0
82.0
77.7
185.1
0.0
9.6
40.0
9.9
6.6
66.1
362

MIC
DEJUN

PRANZ

1/2 RODIE
ULEI - 2 lgte
SUC LAMAIE
TOTAL PRANZ
CAJU
GUSTARE MERISOARE DESHIDRATATE
15 CURMALE
TOTAL GUSTARE
MACROU
SFECLA ROSIE
CINA
CARTOF
BROCCOLI
sos iaurt (2%) cu usturoi
TOTAL CINA
TOTAL ZI 27
MASA
MIC
DEJUN

INGREDIENT

kCal/100g

PR/100g

GR/100g

Carbo/100g

IAURT DE BAUT TNUVA 2%

2.5

127.5

9.8

5.0

0.0

PAINE INTEGRALA - 2 felii

0.5

110.0

6.3

0.9

19.5

1.3
4.5
1.2
0.1
1.0
2.3

374.4
669.5
73.2
69.4
308.0
450.6

3.3
19.8
8.4
2.6
0.0
11.0

1.3
7.4
2.4
6.1
1.4
9.9

73.3
104.1
4.6
2.4
82.0
88.9

AVOCADO

1.0

160.0

2.0

14.7

8.5

PIEPT CURCAN

1.0

101.0

22.0

1.7

0.0

1.0
2.0
5.0
0.4
0.4

368.0
58.0
687.0
214.4
214.4

14.1
0.0
38.1
10.0
10.0

6.1
0.0
22.4
18.6
18.6

64.2
11.8
84.5
8.6
8.6

MAGIUN PRUNE
TOTAL MIC DEJUN
IAURT GRECESC 2%
GUSTARE MIGDALE - 10 buc
MERISOARE DESHIDRATATE
TOTAL GUSTARE

PRANZ

Cantitate
(100 g)

QUINOA
ROSII CHERRY
TOTAL PRANZ
GUSTARE ALUNE PADURE
TOTAL GUSTARE

CINA

MASA

OREZ BASMATI
LEGUME LA CUPTOR
TOTAL CINA
TOTAL ZI 28
INGREDIENT

1.0
3.0
4.0
Cantitate
(100 g)

347.0
137.1
484.1
2448
kCal/100g

8.0
5.1
13.1
91

0.0
6.9
6.9
65

PR/100g

GR/100g

76.0
15.9
91.9
367
Carbo/100g

FULGI OVAZ - 5 lg

0.5

123.0

7.5

3.8

28.3

BANANA

1.8

160.2

2.0

0.0

41.0

0.3
1.8
4.4
1.0
1.5
2.0
0.3
4.8

196.2
93.6
573.0
61.0
133.5
100.0
178.5
473.0

4.5
0.7
14.7
1.0
1.7
1.1
5.4
9.1

19.5
0.0
23.3
1.0
0.0
0.2
13.2
14.4

4.1
24.8
98.2
15.0
34.2
26.2
9.0
84.4

OSTROPEL PUI

3.0

209.9

22.0

9.0

8.6

QUINOA
TOTAL PRANZ
GUSTARE MERISOARE DESHIDRATATE
TOTAL GUSTARE
SOMON
DOVLECEL
CINA
ROSIE
CIUPERCI
OREZ BASMATI
TOTAL CINA
TOTAL ZI 29

1.0
4.0
0.5
0.5
1.0
1.0
1.0
1.0
1.0
5.0

368.0
577.9
154.0
154.0
208.0
18.0
18.0
22.0
347.0
613.0
2391

14.1
36.1
0.0
0.0
20.4
1.2
0.9
3.0
8.0
33.5
93

6.1
15.1
0.7
0.7
13.4
0.2
0.0
0.0
0.0
13.6
67

64.2
72.8
41.0
41.0
0.0
3.8
3.9
3.3
76.0
87.0
384

MIC
DEJUN

NUCI
MAR
TOTAL MIC DEJUN
KIWI
BANANA mica
GUSTARE
ANANAS
CAJU
TOTAL GUSTARE
PRANZ

MASA

MIC
DEJUN

INGREDIENT

GUSTARE

kCal/100g

PR/100g

GR/100g

Carbo/100g

2 OUA

1.0

143.0

12.6

9.5

2.0

MARAR

0.2

8.6

0.7

0.2

1.4

0.5
2.0
2.0
5.7
2.0
0.7
0.1
0.1
2.9

21.0
36.0
24.0
232.6
178.0
214.9
26.6
69.4
488.9

0.5
1.8
1.2
16.8
2.2
0.9
0.6
2.6
6.2

0.0
0.0
0.0
9.7
0.0
0.0
0.1
6.1
6.2

5.0
7.8
4.4
20.6
45.6
51.8
5.0
2.4
104.8

NAUT FIERT

3.0

492.0

26.7

7.8

82.2

ROSII CHERRY

2.0

58.0

0.0

0.0

11.8

CASTRAVETE

1.5

18.0

0.9

0.0

3.3

AVOCADO

1.0

160.0

2.0

14.7

8.5

CEAPA ROSIE
TOTAL PRANZ
FRUCTE PADURE
IAURT GRECESC 2%
CAJU
MERISOARE DESHIDRATATE

0.5
8.0
1.5
1.2
0.3
1.2

19.5
747.5
55.1
73.2
178.5
369.6

0.6
30.2
1.8
8.4
5.4
0.0

0.0
22.5
0.4
2.4
13.2
1.7

4.2
110.0
10.7
4.6
9.0
98.4

CEAPA VERDE
ROSII
CASTRAVETI
TOTAL MIC DEJUN
BANANA
Curmale hidratate - 10 buc
GUSTARE
ROSCOVE PUDRA - 2 lg
10 MIGDALE faramitate
TOTAL GUSTARE

PRANZ

Cantitate
(100 g)

CINA

TOTAL GUSTARE
CIUPERCI
PUPLA PUI CUPTOR
VANATA
DOVLECEL
CEAPA
TOTAL CINA
TOTAL ZI 30

4.2
2.0
1.0
1.0
1.0
1.0
6.0

676.4
44.0
170.0
24.0
18.0
42.0
298.0
2443

15.6
6.0
17.0
1.0
1.2
0.9
26.1
95

17.7
0.0
11.6
0.0
0.0
0.0
11.6
68

RETETE
PATE LINTE

ALIMENT

Cantitate
(100 g)

LINTE FIARTA
ULEI - 4 lg
CEAPA
CANTITATE TOTALA
100g PATE LINTE =

kCal/100g

7
0.54
1
8.5
1.0

812.0
477.4
42.0
1331.4
155.9

PR/100g GR/100g Carbo/100g


63.0
0.0
0.9
63.9
7.5

2.8
54.0
0.0
56.8
6.7

140.0
0.0
10.0
150.0
17.6

OSTROPEL PUI

INGREDIENT

Cantitate
(100 g)

pulpa pui
rosii in suc propriu
ardei gras
ceapa
morcov
telina
usturoi
apa
CANTITATE TOTALA
100g ostropel pui =

3.8
4
1
1
1.45
0.85
0.09
2.5
14.69
1.00

kCal/100g
794.2
80
26.0
42.0
59.5
13.6
12.3
0.0
1027.58
69.95

PR/100g GR/100g Carbo/100g


98.8
4.4
0.9
0.9
1.3
0.6
0.6
0.0
107.47
7.32

41.8
2
0.2
0.0
0.0
0.2
0.0
0.0
44.14
3.00

0.0
8
5.2
10.0
13.9
2.6
2.4
0.0
42.04
2.86

PIURE CARTOFI DULCI


ALIMENT

CARTOFI DULCI
LAPTE COCOS - 3 lg
CORIANDRU FRUNZE
ARDEI ROSU IUTE
CANTITATE TOTALA
100g piure cartofi
dulci =

Cantitate

kCal/100g

PR/100g

GR/100g

Carbo/100g

10
0.45
0.1
0.1
10.7

860.0
81.0
2.3
4.0
947.3

16.0
0.8
0.2
0.2
17.2

1.0
8.0
0.1
0.0
9.1

201.0
1.4
0.4
0.9
203.6

1.0

88.9

1.6

0.9

19.1

122.6
6.6
0.0
5.7
3.8
10.0
26.1
384

PUI CU LAMAIE

ALIMENT

Cantitate

PIEPT PUI
SUC LAMAIE
ULEI MASLINE - 2 lg
USTUROI
CANTITATE TOTALA
100 g pui cu lamaie =

kCal/100g

5
1
0.27
0.1
6.4
1.0

570.0
25
238.7
13.7
847.4
133.0

PR/100g GR/100g
106.0
0
0.0
0.7
106.7
21.3

13.0
0
27.0
0.0
40.0
6.3

Carbo/100g
0.0
9
0.0
2.6
11.6
1.8

CUSCUS CU STAFIDE

ALIMENT

Cantitate

CUSCUS
STAFIDE
SUPA PUI (ZEAMA)
MASLINE VERZI
NAUT FIERT
PATRUNJEL
CANTITATE TOTALA
100 g cuscus cu
stafide =

kCal/100g PR/100g

GR/100g Carbo/100g

2
0.8
2.5
0.5
4
0.05
9.9

752.0
240.0
77.5
72.5
656
1.8
1799.8

25.5
3.0
11.05
0.5
35.6
0.15
75.8

1.3
0.4
2.6
7.7
10.4
0.04
22.4

154.9
63.2
1.875
1.9
109.6
0.315
331.8

1.0

182.7

7.7

2.3

33.7

PASTE INTEGRALE CU LEGUME

ALIMENT

Cantitate

PASTE INTEGRALE
ULEI MASLINE - 1 LG
ARDEI ROSU IUTE
USTUROI
BROCCOLI
MIGDALE
PARMEZAN
CANTITATE TOTALA
100 g paste integrale cu
legume =

kCal/100g PR/100g GR/100g

Carbo/100g

1.5
0.14
0.05
0.06
3
0.25
0.1

522
123.8
2.0
8.2
102.0
144.5
43.1

21.9
0.0
0.1
0.4
8.4
5.3
3.85

2.1
14.0
0.0
0.0
0.0
12.7
2.86

112.5
0.0
0.5
1.6
19.8
4.9
0.41

3.6

423.6

18.1

29.5

27.2

1.0

117.7

5.0

8.2

7.5

CIUPERCI UMPLUTE

ALIMENT
CIUPERCI
TELINA
MORCOV
CEAPA
DOVLECEL
CANTITATE TOTALA

Cantitate
10
1.5
2
1
2
16.5

kCal/100g PR/100g
220.0
24.0
82.0
42.0
36.0
404.0

30.0
1.1
1.8
0.9
2.4
36.2

GR/100g Carbo/100g
0.0
0.3
0.0
0.0
0.4
0.7

33.0
4.5
19.2
10.0
7.7
74.4

1.0

100g ciuperci umplute =

24.5

2.2

0.0

4.5

CREMA DE RICOTTA&FETA

ALIMENT
RICOTTA
FETA
USTUROI
MARAR PROASPAT
CANTITATE TOTALA
100g crema de ricotta &
feta =

Cantitate

kCal/100g PR/100g

GR/100g Carbo/100g

1
2
0.02
0.1
3.0

174.0
528.0
2.7
4.3
704.7

11.3
28.4
0.1
0.4
39.9

13.0
42.6
0.0
0.1
55.6

3.0
8.0
0.5
0.7
11.5

1.0

233.4

13.2

18.4

3.8

ARDEI UMPLUT CU LEGUME & MEI

ALIMENT
ARDEI GRAS
CEAPA
MORCOV
ULEI - 2 lg
TELINA
DOVLECEL
CIUPERCI
MEI
CANTITATE TOTALA
100g ardei umpluti cu
legume & mei =

Cantitate

kCal/100g PR/100g

GR/100g Carbo/100g

12.5
1.2
1.8
0.17
1.5
2.95
1.65
2
23.8

325.0
50.4
73.8
150.3
24.0
53.1
36.3
756.0
1468.9

10.8
1.1
1.6
0.0
1.1
3.5
5.0
22.0
45.0

2.1
0.0
0.0
17.0
0.3
0.6
0.0
8.4
28.4

65.0
12.0
17.3
0.0
4.5
11.3
5.4
145.8
261.4

1.0

61.8

1.9

1.2

11.0

PR/100g GR/100g

Carbo/100g

MUSCHI DE VITA CU LEGUME LA CUPTOR

ALIMENT
MUSCHI VITA
CIUPERCI
MORCOVI
DOVLECEL
VANATA
CEAPA
USTUROI
ULEI MASLINE - 1 lg
CANTITATE TOTALA
100g legume =
100g vita =

Cantitate
10
5
2
2
3
1
0.1
0.14
23.2
1.0
1.0

kCal/100g
2150
110.0
82.0
36.0
72.0
42.0
13.7
123.8
479.5
20.6
215.0

190
15.0
1.8
2.4
3.0
0.9
0.7
0.0
23.8
1.0
19.0

150
0.0
0.0
0.4
0.0
0.0
0.0
14.0
14.4
0.6
15.0

0
16.5
19.2
7.7
17.1
10.0
2.6
0.0
73.1
3.1
0.0

CREMA DE BRANZA

ALIMENT

Cantitate

BRANZA PROASPATA DE VACI


(GRASA) NATURA
TELEMEA VACA LIGHT
MARAR PROASPAT
CANTITATE TOTALA
100 g crema de branza =

kCal/100g

PR/100g GR/100g Carbo/100g

406.0

26.0

16.0

20.0

1
0.5
3.5
1.0

197.0
21.5
624.5
178.4

25.0
1.8
52.8
15.1

10.5
0.6
27.1
7.7

0.7
3.5
24.2
6.9

GR/100g

Carbo/100g

SARDINE LA CUPTOR

ALIMENT

Cantitate

SARDINA PROASPATA
PATRUNJEL PROASPAT
ZEAMA LAMAIE
ULEI MASLINE - 3 lg
CANTITATE TOTALA
100g sardine la cuptor =

kCal/100g

10
1.2
1
0.405
12.2
1.0

PR/100g

1250.0
43.2
25
358.0
1318.2
108.0

200.0
3.6
0
0.0
203.6
16.7

50.0
0.96
0
40.5
51.0
4.2

0.0
7.56
9
0.0
16.6
1.4

SUPA CREMA DE LEGUME

ALIMENT

Cantitate kCal/100g PR/100g

MORCOV
CEAPA
PASTARNAC
TELINA
ARDEI
DOVLECEL
SMANTANA 12%
APA
CANTITATE TOTALA

2
1
0.5
1
1
2
3
5
15.5
1.0

82.0
42.0
36
16.0
26.0
36.0
390.0
0.0
628.0
40.5

Cantitate

kCal/100g

5
0.15
1
1
2
9.2

1740
111.5
25.0
164
58.0
2098.5

73
0.2
2.6
8.9
0.0
84.7

7
12.0
0.6
2.6
0.0
22.2

375
0.5
3.7
27.4
11.8
418.4

1.0

229.3

9.3

2.4

45.7

100g supa crema legume =

1.8
0.9
0.7
0.7
0.9
2.4
9.0
0.0
16.4
1.1

GR/100g Carbo/100g
0.0
0.0
0.25
0.2
0.2
0.4
36.0
0.0
37.0
2.4

19.2
10.0
7.5
3.0
5.2
7.7
7.5
0.0
60.1
3.9

PASTE INTEGRALE CU LEGUME

ALIMENT
PASTE INTEGRALE
MAIONEZA
RUCOLA
NAUT FIERT
ROSII CHERRY
CANTITATE TOTALA
100g paste integrale
legume =

PR/100g GR/100g

Carbo/100g

LEGUME LA CUPTOR

ALIMENT

Cantitate

CIUPERCI
MORCOVI
DOVLECEL
VANATA
CEAPA
ULEI MASLINE - 2 lg
CANTITATE TOTALA
100g legume =

5
2
2
3
1
0.3
13.3
1.0

kCal/100g PR/100g
110.0
82.0
36.0
72.0
42.0
265.2
607.2
45.7

15.0
1.8
2.4
3.0
0.9
0.0
23.1
1.7

GR/100g Carbo/100g
0.0
0.0
0.4
0.0
0.0
30.0
30.4
2.3

16.5
19.2
7.7
17.1
10.0
0.0
70.5
5.3

TARTA CU SPANAC SI RICOTTA

ALIMENT

Cantitate

SPANAC CONGELAT
CEAPA
OUA
RICOTTA
CANTITATE TOTALA
100g tarta spanac =

10
2
2
2.5
16.5
1.0

kCal/100g PR/100g
220.0
84.0
286.0
435.0
1025.0
62.1

23.0
1.8
25.2
28.3
78.3
4.7

GR/100g Carbo/100g
2.0
0.0
19.0
32.5
53.5
3.2

28.0
20.0
4.0
7.5
59.5
3.6

PASTE CU SOS PESTO

ALIMENT

Cantitate

PASTE INTEGRALE
PESTO
MOZZARELLA LIGHT
CANTITATE TOTALA
100g paste cu sos pesto =

5
1.9
5
11.9
1.0

kCal/100g PR/100g
110.0
714.4
890.0
1714.4
144.1

11.5
9.5
102.5
123.5
10.4

GR/100g Carbo/100g
1.0
74.48
50.0
125.5
10.5

14.0
1.52
7.5
23.0
1.9

MANCARE DE LINTE CU SPANAC

ALIMENT
SPANAC PROASPAT
LINTE USCATA
2 CATEI USTUROI
ULEI MASLINE - 1 lg
ROSII LA CONSERVA
CEAPA
CANTITATE TOTALA
100g mancare spanac cu
linte =

Cantitate kCal/100g PR/100g

GR/100g Carbo/100g

3
2
0.04
0.14
4
0.5
9.7

69.0
686.0
5.5
123.8
80.0
21.0
985.2

8.6
51.6
0.3
0.0
4.4
0.5
65.3

1.2
2.0
0.0
14.0
2.0
0.0
19.2

10.9
120.0
1.1
0.0
8.0
5.0
144.9

1.0

101.8

6.7

2.0

15.0

SMOOTHIE

ALIMENT
MIGDALE
BANANA
ANANAS
APA
SEMINTE CHIA
CANTITATE TOTALA
100g Smoothie =

Cantitate

kCal/100g

1
1.8
2
5
0.2
10.0
1.0

578.0
160.2
100.0
0.0
98.0
936.2
93.6

PR/100g GR/100g
21.3
2.0
1.1
0.0
3.1
27.5
2.7

50.6
0.0
0.2
0.0
6.1
56.9
5.7

Carbo/100g
19.7
41.0
26.2
0.0
8.8
95.8
9.6

CONCLUZII & EVALUAREA PROGRAMULUI


La sfarsitul celor 30 de zile de program de alimentatie clienta are 69 kg. Vitalitatea, energia si
starea emotionala se prezinta foarte bine. Zilnic face plimbari de cate doua ore fapt ce ajutat, pe
langa alaptare, la usoara scadere in greutate.
Peste inca o luna de zile, la implinirea a 3 luni de la nastere, cu acordul medicului, se va putea
incepe o usoara activitate fizica ceea ce va permite o scadere in greutate putin mai accelerata.
Se va continua programul alimentar in aceeasi maniera iar peste o luna de zile urmeaza a se
recalcula necesarul energetic si al nutrientilor pentru a le adapta noii greutati.

BIBLIOGRAFIE
1. http://pediatrics.aappublications.org/content/100/6/1035.full.pdf+html
2. http://en.wikipedia.org/wiki/Breastfeeding
3. http://www.europeanhydrationinstitute.org/files/EHI_Key_Tips_on_Hydration_for_pregn
ant_women.pdf
4. http://www.chop.edu/healthinfo/maternal-nutrition-and-breastfeeding.html
5. http://www.mckinley.illinois.edu/handouts/pregnancy_lactation.html
6. http://www.breastfeedingbasics.com/qa/are-babies-sensitive-to-what-mom-is-eating
7. http://nutritionist.info.ro/tag/calorimetrie/
8. http://www.journals.elsevierhealth.com/periodicals/yjada/article/S00028223%2805%2900149-5/abstract
9. http://en.wikipedia.org/wiki/Harris-Benedict_equation
10. http://www.nal.usda.gov/fnic/DRI/DRI_Energy/energy_full_report.pdf
11. http://www.karger.com/Article/Pdf/228998
12. http://www.fao.org/docrep/V4700E/V4700E06.htm#Minimum desirable intakes of fats and
oils

CUPRINS
DE CE SA MANCAM SANATOS? ............................................................................................ 1
ANAMNEZA .............................................................................................................................. 1
Concluzii anamneza .................................................................................................................. 9
Solutii si propuneri ................................................................................................................. 10
ALAPTAREA............................................................................................................................ 10
ALIMENTATIA IN ALAPTARE .............................................................................................. 11
CALCULAREA NECESARULUI ENERGETIC....................................................................... 12
NECESARUL DE NUTRIENTI IN PERIOADA ALAPTARII.................................................. 14
Necesarul de proteine ............................................................................................................. 14
Necesarul de carbohidrati ....................................................................................................... 14
Necesarul de lipide ................................................................................................................. 14
MENIU ...................................................................................................................................... 15
RETETE .................................................................................................................................... 33
CONCLUZII & EVALUAREA PROGRAMULUI .................................................................... 38
BIBLIOGRAFIE ........................................................................................................................ 39