1. LIST Nº 1 MILK AND MILK DERIVATES
Each milk serving of milk and derivates has 12g of carbohydrates,
8g of proteins, 10g of fats, and 170calories. 1 serving of skim milk
(1% of fat) gives 12g of carbohydrates, 8g of proteins, 2.5g of fat
and 110calories.
>>One (1) serving or food change equals:
Note: use the milk indicated only.
Whole/ skim milk
Almond/coconut/soy Milk
Whole/skimmed milk powder
Evaporated milk 1/2 cup
(120cc) 4oz Plain or Greek
yogurt 1 cup (240cc) 8 oz
1 cup - 8oz (240cc)
1 cup - 8oz (240cc)
4 tbsps
1/2 cup - 4oz (120cc)
1/2 vaso o taza (120cc) 4oz
1 vaso o taza (240cc) 8 onzas
>Down below there are six food lists
divided into groups with the same
amount of nutrients: List N°1: Milk
and derivates; List N°2: Vegetables;
List N°3: Fruits; List N°4: Starches,
bread, and cereals; List N°5: Meat and meat substitutes, and List
N°6: Fats. Every list shows in practical measure (cups, units, and
spoons) the amount of food that can be eaten. At the beginning of
each list, it is indicated the amount of proteins, carbohydrates, fats,
calories each portion must have. There is a menu for each day meal
(breakfast, lunch, diner, and snacks). Here, it is indicated the
amount of food serving per day. You can have one or more food
changes per meal; you might take all of them because they are
adapted to your nutritional requirements. Any failure on following
this menu will have a negative effect on your feelings of anxiety
and satiety. A serving is the already cooked food. This diet is free
of bones, visible fat, skin, shells, etc. Before having each meal,
decide what you want to eat, then, find the amount of food you can
eat in the lists. For example:
Breakfast:
1# serving……List 1…. (Milk and derivates)
1# serving……List 2…. (Vegetables)
2# serving……List 3…. (Fruits)
2# serving……List 4…. (Starches, bread, cereals)
2# serving……List 5…. (Meat and meat substitutes)
1# serving……List 6…. (Fats)
Example #1:
1 cup of skimmed milk
2 slice of whole-grain/brown bread
1 cup of tomato, alfalfa sprouts, lettuce
1slice of White cheese
1slice of turkey ham
1 tsp of mayonnaise
1 banana
Example #2:
1 cup of skimmed milk
¾ cups of corn flakes
1 small arepa
Scrambled eggs: 1 cup of tomato
and onion + 1 eggs + 1 tsp oil
2tbsp shredded cheese
1 glass of orange juice.
You are free to change the food you will eat; remember to follow
the amount of portion as indicated in your nutritional plan. Plan
your menu according to the list and the food changes. You can only
change foods that are in the same list.
LIST N° 6 FATS
Each ration of this list has around 5g of fats, and 45 calories
>>One (1) serving or food change equals:
Satured Fats
Margarine
Mayonnaise
Sour cream
Cream cheese
Polyunsatured fats ♥☺
Oils: corn, sunflower, olive,
Canola, sesame, coconut
Olives
Almond / hazelnut
Peanut / Pistachio
Walnut
Cashew nuts
Seed butter
Almond flour
Avocado
1 tsp
1 tsp
2 tsps
1 tbsp
1 tsp. 5cc
10small units or 5large
6u
20 units
2u
8u
1 tbsp
1/2 cup
1/8 - 30g.
Recommendations
NUTRITION
PLAN
1. Avoid eating simple sugars, honey or panela, use sweetener
if necessary.
2. Hydrate yourself; drink at least 6 - 8 glasses of water
3. a day. You are allowed to drink free- calorie flavored water,
cold or hot infusion or lemonade with sweetener.
4. Eat fruit and vegetables without blending.
5. Vary each day the foods of the lists, thus you will not get
bored of the nutritional plan.
6. Eat light jelly in case of anxiety.
7. Exercise regularly, work out at least 45 minutes, three times
per week or 30 minutes five times per week.
8. Alcohol adds high mount of calories to the body. One cup
of any alcoholic beverage provides around 150-200calories.
9. It is important to have some snacks during the day. If it is
not possible, do not add it to the next meal.
10. Eat your food slowly. It should not take less than 15 minu-
tes for eating each food.
11. Remember that fast and abrupt weight loss means loss of
water and muscle instead of fat.
12. You are allowed to the take the foods and drinks mentioned
below, due to the fact that they actually add no calories to
the diet: vinegar, mustard, flavored water, light soda, fat-
free consommé, spices, sugar-free coffee and tea.
Caracas: Boleita Norte, Calle B, Ciudad Center, torre E piso
7, Ofic 713-E Telf: 0212– 750 00 93 - 750 00 94
Pto La Cruz: Lechería, Sector Venecia. C.C. Nueva Esparta,
Edif 2, Piso1 Telef: 0281-808 36 60 - 0414-393 09 72
Valencia: C.C. Omnicentro (torre del Carabobeño), PB, Lo-
cal 11
Telef: 0241-867 11 10
Maracay: 0424-3315160 / Guatire: 0424-2081104
Twitter/Instagram: @NutriSportC Facebook: NutriSport
Http://glnutricion.blogspot.com www.nutrisportcenter.com
2. Each vegetable serving provides 5g of carbohydrates, 2g of
proteins, 25 calories.
Low glycemic index vegetables
One (1) serving is 1 cup (alone or combined)
High glycemic index vegetables
One (1) serving is a 1/2 cup (alone or combined)
Each fruit serving has 15g of carbohydrates and 60calories.
One (1) serving or substitute equals:
Alfalfa
Artichoke
Asparagus
Broccoli
Brussels sprout
Cauliflower
Carrots
Cabbage
Chard
Celery
Chayote
Chicory
Cucumber
Eggplant
Endive
Garlic
Green onion
Heart of palm
Leek
Lettuce
Mushroom
Parsley
Radish
Spinach
Tomatoes
Watercress
Zucchini
LIST N˚2 VEGETABLES
LIST N˚3 FRUITS
FRUITS
Dried fig
Date
Grapes
Pineapple
Mango
Kiwi
Guayaba
Coconut water
Orange
Grapefruit
PRACTICAL
MEASURE
2 u - 75g
2 u
14 small/ 7 large
1 slide - 100g
1/2 u - 100g
1 u - 100g
1 u - 100g
1 cup- 240cc
½ cup, 120cc
½ cup, 120cc
> NOTE: 1/2 cup of juice
equals one portion of
fruit. Blending the fruit
increases the glycemic
index.
> 1 cup of mixed fruits
equals one serving of
fruit.
FRUIT
Berries
Tangerine
Grape Fruit
Pear
Fig
Fresh Peach
Apple
Fresh Plum
Orange
Apricot
Passion Fruit
Soursop
Pomegranate
Tree Tomato
PRACTICAL
MEASURE
1 cup -15u - 140g
1 u
½ u
1 u - 100g
2 u
1 u
1 u - 200g
2 u - 100g
2 u - 140g
1 u - 100g
1 u - 140g
½ cup
1 u
1u (80g)
FRUIT
Melon
Medlar
Banana
Lutan Banana
Watermelon
Sugar apple
Tamarind
Papaya
Dried Fruit
Plums
Peaches
Raisins
Jelly
Honey
PRACTICAL
MEASURE
1 cup - 300g
1 u - 90g
½ unit - 80g
1 u
1 cup - 300g
1 u
¼ cup
1 cup - 170g
3 u med.
7 halves
2 tsps.
1 tsps
1 tsps
LIST N˚4
STRACHES, BREAD AND CEREALS
Each serving has around 15g of carbohydrates, 3g of proteins,
traces of fats, and 80 calories.
LIST N˚5 MEAT AND SUBSTITUTES
Each meat and substitute has around 7g proteins, 3 to 5g fat and
55 to 75 calories
LowGlycemicIndex<40MediumGlycemic
Index40-60
HighGlycemicIndex>60
HighGlycemicIndex>60
MediumGlycemicIndex40-60
Rice
Arepa—Cachapa
Cereal for breakfast
Powder cereals: (Rice flour,
Fororo, corn flour, barley, etc)
Non-fatty popcorn
Soda cracker
Corn
Pita Bread
White bread
Hamburger or hotdog bread
Baguette
Pancakes
Mashed potatoes
½ cup
1 small u - 50g
¾ cup
2 ½ tbsps
3 cups
3 u
½ cob, 100g grains
½ u
1 slice.
½ u - 50g
¼ u - 30g
1 u
½ cup
Cooked beans: (black beans,
peas, lentils, broad Bean)
Quinoa
Brown rice
Wheat germ (no honey)
Tallarines soya
½ cup
½ cup
½ cup
2 tbsps
½ cup
LowGlycemic
Index<40
Oatmeal
Brown Arepa
Quinoa/Cassava/Rice flour
Unsweetened dietetic cereal (muesli,
quinoa, wheat flakes, puffed rice)
Plantain / Banana
Couscous
Rice cookie
Corn cookie
Brown cracker
Pastas (all types)
Casabe
Brown pita bread
Brown bread/Rye bread
Dietary bread / Swedish bread
Brown wheat tortilla
Potato
Cassava, yam, cocoyam, creole celery,
sweet potato
Light granola bars
2 tbsps
1 u 60gr
¼ cup
¾ cup
¼ u - 50g
½ cup
2 u
½ cup
3 u
½ cup
4 small slices 25g
½ u
1 slide
2 slides or pieces
1 u
1 u
½ cup - 90g
1 u
NOTA: The mixture of different glycemic index vegetables equals
1 cup.
Pumpkin
Onion
Broad Beans
Fennel
Turnip
Beet
Tomato sauce (2tbps)
Green Beans
Mixed Vegetables
HIGH BIOLOGICAL VALUE
Red meat: beef, lean meat, rabbit,
Pork loin
Poulty Fresh: duck, turkey, chicken
Fish: Tuna, hake, salmon, etc
Sardines
Eggs: Egg White
Egg
Cheese: low salt and fat cheeses
Protein shake :
Whey, soy, casein protein powder
LOW BIOLOGICAL VALUE
Varieties: crabs, shrink, lobster oyster,
squid, mollusk
Cheeses: curds, mozzarella, cheddar
Cold Cuts: Sausage
Turkey / Chicken Ham, Roast beef, Pastrami
1 oz 30g
1 oz 30g
1 onza 30g
1 onza 30g
3 u
2u / 4oz / 120g / ½ cup
1 u
30g– 1slice
1/3 scoop
1 onza = ¼ cup
1 slice (30g)
1 u
1 reb. (30g)
