1 pumn de 3 ori pe zi migdale amare 24 buc(30gr) 5.5 5.

9
chiflă 37.6 7.5
banană medie 26.7 1.2
rosii/negre 30% proteine, 60% acid folic boabe fasole 1 cană 40.8 15.2
cereale 1 cană 23 3.9
brocolli 1 cana 2.3 1.3
orez brun 1 cană 45 5
ciocolata neagra 30g 17 2
scoici 100 gr taiate 4.4 21.7
baton smochine 2 batoane mici 20 1
kiwi mediu 11.3 0.8
fulgi de ovăz 1 cană 27.3 5.5
lapte 1% grasime 250ml 11.7 8
100% vit C portocală 15.2 1.3
vit b paste 60g 42 7.6
unt arahide 2 lingurite 6.9 7.7
covrigei 30 gr 22.5 2.6
stafide 2 cani 79 3.4
somon 0 22
spanac 1 cana 1 0.8
friptura 100 gr 0 27
capsune 1 cană 10.5 0.9
cartof copt 22.7 2
ardei rosii dulci 1 cana bucati 3.2 0.4
tofu 1 cana 5.4 19.9
90-180gr/zi paine faina integrala 1 felie 12.9 2.7
iaurt 250 ml 17.4 13
ou 10% proteine/zi, 30% vit k
cereale integrale 30% proteine
14.4 172
1.5 197
0.5 105
0.9 227
1.1 81
0.2 22
1.8 216
9 160
1.7 126
2.5 110
0.3 46
3 148
2.6 102
0.1 60
1.1 210
16 188
1 108
0.5 302
3.8 127
0.1 6
16.4 263
0.6 45
0.1 117
0.1 14
11 183
1.2 69
0.4 127