Cereals, A Comprehensive Food

For macrobiotics, the clearest evidence that we should incorporate whole grains daily in the diet is that half of our teeth, molars and premolars, is ready to chew naturally whole grains.

Whole grains contain a wide variety of micronutrients and trace elements that are lost in the refining process and could be beneficial to health.

As the integral

It seems reasonable to recommend a shift in consumption of refined grains to whole grains. The action of the fiber itself, joins that of the nutrients in the grain shell. There seems to be a tendency to consume fortified refined products. These, as well as more expensive the product, never bring the further benefit of the fiber and, perhaps, that of nutrients in the peel and undiscovered.

Cereals important nutrients lost during milling and refining. Therefore, the finished products whose primary ingredient is a grain, must have at least the amounts of vitamins, minerals, iron, B complex, thiamine, riboflavin and niacin-containing in its natural state.

Do not Get Fat

Whole grains are not fattening. What confuses people concerned about weight is that this type of food is moderately high in calories, fat calories but not the grain but of fats and sugars.

The calories from whole grains are metabolized by the liver and converted into glucose which is distributed in the body as energy. Not as quickly as energy contributed by sugar-but as sustained energy because it constantly eating whole grains, liver transforms, stores energy and provides it as the body needs it. Armed with vitamins, minerals, carbohydrates that provide energy, protein, fiber cleaners, are a complete food.As a result when you eat whole grains every day, you feel full faster and longer after eating, without producing side effects such as toxins and waste acids.

The brown rice

Originally from Asia, is grown in humid and subtropical regions worldwide and is the staple food of much of humanity. Brown rice is unpolished grain, lacking only the protective layer and keeping the skin around the point, in which you live most of their nutrients. It is a staple cereal for possessing substances that are necessary for the body, proteins, fats, carbohydrates, minerals, glucose, vitamin E, provitamin A, vitamin B and essential amino acids. It is therefore very energetic, digestive and easy to assimilate. Favors especially the liver, lungs and intestines and its consumption is recommended at any time of year.

There are many varieties of rice, the most common: short grain, medium, long, half steamed to emulsify and starch when cooked it and sign a separate grain, parboiled to reduce cooking time later. .. The choice of a particular type depends on one’s tastes and the type of dish you prepare. There are numerous ways to make the rice: grains, flakes, flour, semolina or pasta and many products made from that grain: mochi, vinegar, sake, milk …

The Whole Grains and Health

According to recent studies, replacing refined grains by integrals in the usual diet may reduce the risk of mortality for all causes. The daily consumption of whole grains is inversely related to mortality in American women between 55 and 69.

Possibly the mechanism by which these foods improve health has to do with its wealth in minerals, antioxidants and phytoestrogens. Total mortality was directly associated with the consumption of refined grains. Is likely to influence the body through effects on the metabolism of insulin. Currently refined grains contribute more than 20% of daily energy intake, and integrals with 1%.

The reason that the fiber reduced coronary risk, not just the fact that lowers blood cholesterol levels, but also a good source of phytoestrogens that protect the heart.Finally, the researchers point out that whole foods are the richest in fiber, since it is made from grain and its cover (the bran). Therefore propose that women increase their intake of whole grains instead of refined versions.

These foods are also healthy for diabetics due to its consumption, decreased levels of blood glucose in these patients, as demonstrated by a study conducted by researchers at the Medical Center of the University of Texas.

Whole grains

Its consumption helps reduce the risk of certain diseases.

Studies have now shown the benefits of health consumption of grain products (bread, rice, pasta, breakfast cereals, biscuits …), it seems advisable to routinely incorporate these foods in our diet.

Most remarkable nutrition

Foods made with whole grains, have a nutrient content and fiber than refined foods, as this process removes certain parts of cereal such as bran and germ.

Among the highlights of nutrients whole foods are the B vitamins, vitamin E, minerals like selenium, zinc, copper, magnesium, phosphorus, iron and polyunsaturated fats from the seeds of cereal.

In addition to these nutritional advantages, whole grains are more flavorful and the texture is firm and crisp, qualities that are exploited in the kitchen preparing delicious local products.

As our health care

The highest fiber content of foods is beneficial for several reasons:

  • Improved bowel movement and helps prevent and treat constipation
  • Plays an important role in cancer prevention, especially in front of the colon, because the particles responsible for the development of this disease (carcinogens) are dragged along with the feces, which decreases their stay and time of contact with the lining of intestine
  • The satiety produced by the consumption of foods high in fiber prevents the intake of other caloric foods, an important aspect of weight loss diets and as a preventive measure against obesity
  • They help reduce cholesterol levels and therefore the risk of heart disease.

People with diabetes can also benefit from the consumption of whole foods, because they have a lower glycemic index than refined, ie after intake does not produce high peaks of blood glucose and insulin demand is less.

Vitamin E, and protect cell membranes of the nervous system, red blood cells, muscle cells and the cardiovascular system exerts an antioxidant able to stop the action of free radicals, which are involved in the onset of various diseases.


If you are not used to making whole foods often should increase your intake gradually to avoid gastrointestinal discomfort.
In certain situations, the consumption of whole foods is contraindicated. Such is the market of diarrhea, acute flares of Crohn’s disease or ulcerative colitis or when it needs to perform certain clinical examinations, in which case they usually schedule an diet low in fiber or residue.

Do thinner whole foods?

Many people who go on a diet replaced other refined foods integral with the misconception that they have fewer calories and can take them without measuring the amount. The composition of whole grain foods over refined, varies mainly in fiber, vitamins and minerals, nutrients that do not affect the total food calories, so you can say that both like each other similarly provide amount of energy.

How fat burners work

If you want to know how fat burners work you should first learn how fat is converted into energy. Fat burners help your metabolism in various ways. Preferably, to achieve your weight loss goals you need to have a diet plan and good workout program in addition to using these pills.
Also, you need to find out about the kind of weight loss pills that are in the market and how do they help to lose weight. It is vital to know how safe they are.
The most well-liked are the thermogenic ones. Some popular ones are in a topical form and some are in a liquid form.
Green tea and few foods that help lose weight deserve attention and it pays to look into this for more details. Thermogenic based pills are often known as metabolism boosters and their role is to raise the body temperature which speeds up the food processing of your organism.
As a result, the more active the metabolism the more calories will be processed and the energy level will be high, but the fat will decrease. However, although thermogenic based pills are effective, a routine workout on daily basis will give you similar results.
Ointments that are effective in weight loss are mostly creams and lotions. They can be applied on specific areas of your body depending on where you want to lose fat. These ointments will melt the fat that is right under the skin.
Grean tea will help you lose weight due to the fact that it has the correct amount of caffeine and antioxidants. When the organism is oxidized at a lower scale it will process fat quicker and that’s why green tea is needed to remove extra fat.

Weight loss pills that are watery based give great results because they are easily digested in the organism. After processed in the metabolism these pills increase the body energy for a couple of hours and in turn this will help the body lose weight at a faster rate.
Various foods are excellent to lose weight. Some of them are: spices which are successful in converting calories. Nevertheless, you need to also change your diet to help the weight loss process. Thus, do not attempt to eat more than you need since the body will accumulate the extra calories and this will lead to more weight.

It is great news to learn that fat burners are safe and efficient. Still, be cautious of those that contain caffeine and stimulants that might be habit-forming. You should keep in mind that a wrong weight loss pill might cause side effects; therefore, you should use the ones that are pure and have natural components.

Student Diet

Metabolic rate is different for a child than an adult, is lower in women than in men. Varies from one individual to another depending on the activity taking place, according to the e ity. There are many factors involved in diet, the only thing agreed upon are to be balanced and it must contain the necessary nutrients to reach the optimal nutritional status.

To achieve this optimal nutritional status is due to provide the body a certain amount of energy nutrients to carry out the metabolic and physical activity. And nutrients with plastic and adequate regulatory functions, are proteins, vitamins and minerals.

When the daily activity that takes place is both physical and intellectual energy needs increase and should be a higher supply of some nutrients. So students require a certain power that they do not cause physical fatigue, which would impact particularly in their intellectual activity. Eating habits have changed in today’s society and can best be seen is in the diet of children and young people with diets rich in fats and carbohydrates, but we must also note the opposite effect with eating problems like anorexia and bulimia. The scarcity or excess of certain food upsets the optimal nutritional status.

The student must have a satisfactory diet, containing all food groups, reinforcing those that provide energy and often more physical activity. And vitamins and minerals that enable it to increase or maintain their ability to concentrate and study.

Data for a Healthy Brain

The brain needs a balanced diet to function properly. So to think, memorize, recall, etc.., Eat foods that contain the nutrients your brain needs to be awake.

Remember that there are vitamins and minerals that are directly involved in concentration, memory, cognitive performance and mood. If the body lacks them will be much harder for your brain perform at its best.

  1. Do not let your child skip breakfast because you can lower glucose and that affect their school performance. Remember what happened between 10 and 12 hours fasted overnight and if no food in the morning test will feel lethargic, listless and even fall asleep in class.
  2.  Do not eat too much at night, worse if high-fat foods because your stomach will require work over the account and the next day you will feel tired. Another likelihood is that you have upset stomach and it will prevent you study well during the day.
  3. At exam time encourage your children to consume lots of vegetables because they contain potassium, magnesium, folate and fiber (among other things, helps regulate bowel movements). Feel good, consider and render better in everything.
  4.  In the evenings or while studying do not eat sweets such as candy, pasta, biscuits, fast food, this will give you energy but also many extra pounds. It is better for the brain eat beans, nuts and peanuts. Eat yogurt with a cheese sandwich with lettuce or meat. Another option is to eat fruits and make fruit juices.
  5. If the nerves he has lost his appetite, prepare nutritious dishes: Add cooked egg and grated cheese or milk to the dishes you can, prepare fruit salad and mix with nuts, give ham, cheese, tuna and sardines and prefer to drink yogurt, because they are more nutritious foods.
  6. Press to plan well the study days, remind your child make time to study, eat and rest. Sleep also is important because the mind does not surrender if the child or young person feel tired.
  7. The excessive consumption of stimulants such as coffee drinks, tea, soda or other stimulant drinks keep the mind awake but not increase the concentration or memory. Natural fruit juices mixed with celery, alfalfa, water or herbal teas are a healthy and nutritious option.
  8. Do not forget that the only way to perform at your best is to keep the body and mind well rested. For this it is necessary to sleep at least 8 hours. In case of difficulty sleeping relaxing resort to tea (orange blossom, lemon verbena, lemon balm, hawthorn, verbena, lime, etc..) Or a glass of warm milk with honey at bedtime.
  9. We do not recommend diets without medical or nutritional criteria, as they may cause dizziness or anemia, fatigue, irritability, sleep disturbances, depression and so on., Impacting negatively on health and intellectual capacity.
  10.  In this era is quite often the unjustified increase in the sale of vitamin and mineral supplements. A well-balanced diet that includes foods from all food groups consumed daily, will cover all the needs of energy and nutrients, without resort to any form of supplement.
  11. A poor diet combined with the panic attacks that occur during exam periods can cause a teen to have weight problems or worse develop bulimia or anorexia if parents do not monitor what they are eating.

Apple Diet

he first thing that come down the abdomen and waist, can sometimes leave a bit of acne due to detoxification and in some cases, you may notice a slight stomach ache due to the change of power.

Avoid pork and fat after finishing the diet because the stomach is completely clean.

Take daily at least 8 glasses of water and avoid carbonated drinks, even diet.

Do not exercise while doing the diet and try to sleep enough hours

First day
Breakfast: Apples, which you desire.
Food: apples, which you desire.
Dinner: apples, which you desire.
Drink two liters of water a day minimum.

Second day
Breakfast: Apples, as you want.
Food: A green salad without dressing, just lemon or vinegar with cottage cheese, a little salt and 2 liters of water throughout the day.
Dinner: Apples, as you want.

Third day
Breakfast: A whole wheat bun, a slice of turkey ham and an apple.
Food: An abundant green salad, including carrot and celery.
Dinner: Apples, as you want.

Fourth day
Breakfast: A whole wheat bun, a slice of turkey ham and an apple.
Lunch: salad of steamed vegetables, no potatoes, natural tuna or crab, garnish with lemon.
Dinner: A bowl of rice cereal with a cup of skim milk and Canderel.

Fifth day
Breakfast: 1 apple, 1 boiled egg and whole wheat bun.
Food: A salad of raw vegetables and grilled meat, which you like.
Dinner: Apples, as you want.

Moderate Diet

With this system forget about making sacrifices to lose weight. Incorporating two apples a day to your diet can not only back in shape but also do something good for your health.

If you frequently consume lower levels of cholesterol, blood pressure and prevent the adhesion of plaque on artery walls. Regardless of variety, prefers apples free of bruises or soft spots, that have an intense color and a deep aroma

• Infusion with half cup of skim milk
• 1 slice of bread with 1 tablespoon low-fat cream cheese

• 1 serving of applesauce or 1 baked apple

• 1/4 small baked chicken with steamed vegetables
• diet raspberry flavor gelatin with apple and peach (peach) Chopped

• 1 low fat yogurt

• Infusion with 1/2 cup skim milk
• 3 crackers with low fat cream cheese

• Salad of celery and spinach
• 1 small baked potato
• Applesauce with cinnamon and cream diet (fat spreadable cheese and sweetener)

• Infusion with half cup of skim milk
• 1 slice of bread with 1 tablespoon low-fat cream cheese

• 1 part apple salad, strawberries and oranges

• Asparagus Omelet (with a single egg) salad with grated carrot and grated apple
• 1 low fat yogurt

• 1 slice of melon (mongoose)

• Infusion with 1/2 cup skim milk
• 3 crackers with low fat cream cheese

• Salad of tomato, nonfat cottage cheese (2 slices) and basil
soufflé vegetables •
• 1 baked apple.

• Infusion with half cup of skim milk
• 1 slice of bread with 1 tablespoon low-fat cream cheese

• 1 apple

• filet
• red cabbage salad (cabbage) cooked with apple
ice cream • 1 dietary

• 1 cup skim milk

• Infusion with 1/2 cup skim milk
• 3 crackers with low fat cream cheese

• 2 roasted eggplant halves
• 3 tablespoons boiled white rice seasoned with salt and fresh herbs
• dietary gelatin with apple

• Infusion with half cup of skim milk
• 1 slice of bread with 1 tablespoon low-fat cream cheese

• 1 gelatin with pieces of apple and orange

• 1 small piece of lean beef grilled
• Salad of celery and grated apple
• fruit salad with apple

• 1 glass of fruit smoothie (apple, pear, orange, mongoose)

• Infusion with 1/2 cup skim milk
• 3 crackers with low fat cream cheese

• Salad of shredded carrots and mushrooms
• 1 dessert plate type of pasta with tomato sauce natural
• 1 apple

• Infusion with half cup of skim milk
• 1 slice of bread with 1 tablespoon low-fat cream cheese

• 1 low fat yogurt

• Spinach Tortilla
• Mixed salad
• Apple sauce and cinnamon cream diet.

• 1 orange

• Infusion with 1/2 cup skim milk
• 3 crackers with low fat cream cheese

• Tuna salad, lettuce, tomato, apple and grated carrot with 1 tablespoon of mayonnaise dietary
• Stewed apple and peach (peach)


• Infusion with half cup of skim milk
• 1 slice of bread with 1 tablespoon low-fat cream cheese

• 1 peach (peach)

• 1 slice of cake ligth (no cover) Spinach
Salad • grated carrot and apple
• fruit salad

• 1 baked apple

• Infusion with 1/2 cup skim milk
• 3 crackers with low fat cream cheese

• Chicken Brochette with pepper and onion
• Tomato and shredded carrots
• 1 apple or other fruit of your choice

• Infusion with half cup of skim milk
• 1 slice of bread with 1 tablespoon low-fat cream cheese

• Stewed apple and peach (peach)

• 1 small piece of beef fillet with steamed broccoli
with cheese • fat-free gelatin

• Fruit Salad

• Infusion with 1/2 cup skim milk
• 3 crackers with low fat cream cheese

• Vegetables steamed rice garnished with boiled white rice (2 tablespoons)
• Fruit Salad

Best fat burners for 2012

Spirulina: Nutritional and Therapeutic

Its composition has a high percentage of protein (65 to 70%), all nine essential amino acids and nonessential minerals like potassium, calcium, zinc, magnesium, manganese, selenium, iron and phosphorus, all B vitamins, vitamin E, etc..

It also contains natural complex sugars, carotenoids, enzymes, and only 7% fat in the form of essential fatty acids. Many consider it as an alternative supply in the future, especially for third world countries.
By: Amelia Fernandez Galdo

After the return of Cortes to Spain, Lopez de Gomara, wrote The Conquest of Mexico from the documents of the conqueror, and perhaps under his instructions or dictation. He reports that the Aztec people as food consumed some blue-green substance called tecuitlatl, “a type of land, for with the help of very fine mesh nets, abarren, at certain times of year, the ground thing that grows on water lagoons of Mexico, and concrete, and which is neither grass nor land, but as silt. There dello much, and were, as who makes salt, empty, and there is curdled and dried. Hócenlo cakes as bricks, and not only sold in the market, more llévanlas to other out of town and away. “

Reports indicate that more contemporary kanembous, inhabitants of Kanem, northern Chad (Africa), harvested from the lakes algae, which then prepared as food (70% of their diet): The dihe, reminiscent tecuitlatl. Both are preparations of high protein content, which is an essential component of spirulina.

Spirulina and its composition

Spirulina is a multicellular photosynthetic algae, tiny, bluish green (Cianophyceae), barely half a millimeter in length. It inhabits the planet for three billion years. It grows and multiplies in highly alkaline and saline waters of certain lakes in Africa, subtropical and tropical Asia, and America. After isolation by Turpin in 1827 a stream of fresh water, different species have been found in environments such as soil, sand, sea water and fresh water. The Latin word Spirulina means spiral small, relative to the form of its structure. Should the chlorophyll green, and blue phycocyanin.

In its composition there is a high percentage of protein (65 to 70%), all nine essential amino acids and nonessential, in perfect balance; minerals like potassium, calcium, zinc, magnesium, manganese, selenium, iron and phosphorus, vitamins like pyridoxine (B6), biotin, pantothenic acid, folic acid, inositol, niacin or nicotinic acid, riboflavin (B2), thiamine (B1), Tocopherol (E). Cyanocobalamin (B12). It also contains natural complex sugars, carotenoids, enzymes and 7% fat in the form of essential fatty acids.

Nutritional and therapeutic action

The protein content of spirulina is superior to other traditional sources (fish, 10% soy, 30-35% milk, 3% peanut, 25% eggs, 12% grain, 8% meat, 20 -22%). Lacking hard cellulose in the cell wall, provides better protein digestibility (95%), so that favors individuals with intestinal malabsorption.

Essential fatty acids are found in a majority proportion in the lipid constituents. In particular, the acid?-Linolenic acid is a precursor of prostaglandins (PGE), and some research has found a decrease of this fatty acid and PGE in degenerative diseases. It has been shown a beneficial effect of the acid?-Linolenic arthritis, obesity, alcoholism, neuropsychiatric diseases and inflammatory conditions.

Like other algae, absorbs and natural organic complexes with important trace elements, which are easily assimilated by the body. Inorganic minerals are necessary for the structural reconstruction of body tissues, and participate in processes such as the action of enzyme systems, muscle contraction, nerve reactions and blood clotting.

Selenium, zinc and copper, for example, form part of important biochemical functions in preserving the structure and function of tissues in the central nervous system, besides having a strong antioxidant action. Iron-element essential for normal production of hemoglobin, has twenty times more content than common foods rich. Studies on the bioavailability of iron present in the algae pose that is absorbed by 60% from the present in the tablets of ferrous sulfate. An advantage over other algae spirulina is its low content of iodine and sodium, which causes more people to consume.

It is one of the foods richest in beta carotene (Provit.A) constituent, along with vitamin E protects cells against damage caused by free radicals (antioxidant). Vitamin A is essential for epithelial cells and normal growth.

In general, vitamin E is absorbed limited, so its deficit in the organism is common. It is known that this vitamin is essential to protect the integrity and stability of the axonal membrane. The B complex vitamins have important functions closely related, so that the deficit in any of them affects the metabolism of the other. Except niacin, synthesized from tryptophan in the human body, these vitamins must be obtained from exogenous sources (vegetables, meat) or from the microorganisms in the intestinal flora, such as the B12. B1-most important factor in the metabolism of the central nervous system, not only is provided directly by spirulina, but its absorption is made more efficient by increasing the producing lactobacilli.

Folic acid and vitamin B12 (cyanocobalamin) are vitamins to form cooperative functions in the synthesis of purine and pyrimidine nucleotides, and in obtaining methionine. The deficit of folic acid and B12 has its most common cause of poor diet, can appear and neuropsychiatric disorders polineuropáticos. The daily requirement for vitamin B12 are achieved with only 3 grams of Spirulina intake, without adding any other natural product.
contains all eight essential amino acids, ie those that must be taken in food, because the human body does not can synthesize.

The synthesis of the required human proteins as a whole, and are necessary to promote growth and maintain health. The abundant amount of methionine present allows the formation of choline, a precursor of myelin, and next to the cysteine sulfur are the source for the conversion of cyanide to thiocyanate, so it plays a detoxification function in relation to cyanide.

Phenylalanine content justifies its use in diets. This amino acid acts as a natural appetite suppressant, it produces a substance known as cholecystokinin, which acts quickly on the hypothalamus, a center that controls appetite.
Phycocyanin-present in high concentrations in the algae-exerts anti-inflammatory and antioxidant effects demonstrated .
Spirulina is marketed internationally as nutrition or dietetic supplement of exceptional quality, and not as a medicine, although numerous studies indicate its therapeutic value.

Research and Studies: the best results

Research conducted since the early 1980 indicate that produces good results when used as a dietary supplement in patients with intestinal or kidney disease, diabetes mellitus, acne, cardiovascular disease, cancer or AIDS. The consumption of vitamins and minerals in the natural source is advantageous with respect to their synthetic analogues, because they are bound to protein complexes, carbohydrates, lipids and chelates, which together are readily assimilable by the organism.

Scientific reports indicate beneficial effects of spirulina in the treatment of some diseases with associated neuropathic disorders such as diabetes, some types of tumors and anemia, either by controlling blood sugar levels, by its antioxidant effect or the provision of large amounts of iron, folic acid and vitamin B12, respectively. It also has antiviral activity against several pathogenic viruses, attributed in part to its content sulfoglicolípidos, which may be related to its ability to enhance immune response and stimulate the function of macrophages.

Recent studies have reported the possibility of strengthening the immune system. The presence of high content of polyunsaturated fatty acids are hypocholesterolemic action and certainly additional advantages in the preservation of health. Finally, promotes kidney function to remove toxic substances from the body and reduces the side effects of some drugs. Apparently, the beneficial effects of spirulina lie in the synergistic action of its components, which have no side effects or addictive.

Nutritional Supplement

Recommended as a nutritional supplement take 2-3 tablets or capsules (400 mg) with meals. As a powder, a tablespoon, you can add one ounce of fruit juice to make more pleasant taste. As an adjunct to weight loss diets are recommended for 6-9 tablets per day (0,5-1 hour before meals).

Thanks to the nutritional quality of tecuitlatl, is now recognized that this played an important role to ensure adequate food, correct and balanced Aztec people, settled with little primitive agriculture and food diversity.

Knowing the wealth of spirulina currently promoting experimental and intensive cultivation in different latitudes. In culture, the average yields per hectare are about 15 to 20 dry tons / year, ie from 9 to 12 t / ha / year in proteins, although often manifested higher values (1 ha of corn produces approximately alone, 400 kg). This plant organism has become a target of dietetics. Research results are quite interesting and optimistic have shown that it is possible to try and improve the state of protein-energy malnutrition in children using spirulina. Many consider it as an alternative supply in the future, especially for third world countries.

Did you know …?

The Aztec messengers, whose great strength enabled them to run for days and days, as food had spirulina cakes.

Also our high jump world record holder Javier Sotomayor, and Olympic champion Lee Evans, twice gold medal holder of four world records in track and field, have recognized the use of spirulina as a nutritional supplement.

In general, the algae are valuable supplements to nutrition. Japan is the country where most algae are consumed per capita, and the one that produces and exports.

Perhaps that is why the most traded species have Japanese names:

Nori. red or purple algae, typical for the preparation of sushi. Blackish green when dry and after cooking. Usually sold in sheets thin and dry, similar to paper.

Kombu. are used to prepare a broth called dashi. Your contribution of calcium, iron, potassium and iodine is remarkable.

Hijiki. algae popular in the kitchen Nippon. His tiny twigs, when soaked, resemble black noodles.

Arame. Similar to the above, but sweeter and less crisp. Yellowish brown in color if they are raw, and blackish to be cooked.

The Tea Diet

Starting the diet

The diet of tea and has its adherents. Take note and put it into practice now.



• 1 cup whole milk
• 25 g of cereal with honey
• 3 plums
• 1 cup of unsweetened tea
• 1 low fat yogurt
• 1 apple


• 25 g of ham
• 30 g of black bread
• 1 cup of natural orange juice
• 1 cup of tea


• 1 serving of salad with 20 g of salut cheese, 25 g of ham, lettuce, tomato, cabbage and celery.
. 1 cup orange juice
• 1 cup of tea without sugar



• 1 cup skim milk
• 1 pear
• 1 slice of toasted wheat bread
jam light •
• 1 cup of tea


• 1 cup skim milk
• 1 peach or tangerine
• 1 cup of tea


• 160 g skinless grilled chicken
• 1 serving of watercress salad
• 1 apple


• 25 g of deli turkey
• 30 g of bran bread
pear • 1
• 1 cup of tea



• 1 apple
• 1 banana
• 1 cup skim milk
• 1 cup of tea


• 30 g of toast with jam
• 1 cup of tea


• 250 g of hake
• 250 g of boiled cauliflower with a few drops of oil
• 75 g of bran bread
apple or tangerine • 1
• 2 cup of tea


• 125 g of Brussels sprouts
• 75 g of boiled fish
• 100 g of cooked potatoes
• 200 g of green salad
• 20 g white bread



• 1 peach
• 35 g of cheese per salut
• 30 g of bread
• 1 cup of tea


• 1 low fat yogurt
• 1 cup fruit juice
• 1 cup of tea


Beef • 1
• 100 g of cooked potatoes
• 100 g of bran bread
• 1 cup orange juice
• 1 cup of tea


• 220 g of green beans with tomatoes
• 200 g of hake grilled
bread • 30 g
• 1 peach
• 1 cup of tea



• 20 g of cheese per salut
• 25 g of ham
• 25 g of bran bread
• 1 cup orange juice


• 1 serving of fruit salad
• 2 cups of tea


• 1 serving of chicken
• 250 g of boiled cauliflower with a few drops of oil
• 75 g white bread
• 1 serving gelatin diet


• 100 g of lean meat grilled
tomatoes • 150 g of oil
• 30 g of bread
• 150 g of rice pudding
• 1 cup of tea



• 1 orange
• 1 low fat yogurt
• 1 cup of tea


• 40 g of ham
• 100 g of tomatoes
• 1 cup of tea


• 1 bowl of pasta sauce diet Philetus
• 30 g of bran bread
• 1 pear


• 75 g of tomato
• 30 g of beans
• 40 g of beans
• 50 g of asparagus
• 50 g of bran bread
• 2 cup of tea



• 1 cup orange juice
• 1 low fat yogurt
• 2 cups of tea


• 1 low-fat yogurt


• 125 g of vienna sausages
• 100 g of green salad
orange juice • 1
• 1 cup of tea


• tortilla made with one egg and mushrooms
• 75 g of white rice
• 1 pear

Changing Habits and weight loss

You decided to lose or gain. Now it’s time to eliminate some habits that can undermine its purpose and to incorporate others. gain or lose weight depends largely on our attitude toward food. How to choose food, time devoted to food, the ability to incorporate healthy habits and to benefit our bodies with physical activity may be critical for final goodbyes to the extra kilos. In this note we find the keys necessary to reach desired shape.

Habits with long-term effect

Always be seated at the table, especially when it comes caloric foods. Since we decided to splurge is important to spend the time and space it deserves. If you eat fast, at the end, the desire to eat something good will intact. Take the dishes served at the table. with the fountain in front of you will be more difficult to control. Allocate one place to eat and avoid leaving food near the bed or chairs. The extended desktop or family gatherings can be more relaxed without tempting foods in between. To lose 5 kilos in a year without dieting should only take about 100 calories of food daily. To do replace the crescent of toast and breakfast for double savings change a piece of pie with ham and cheese for one of pascualina. are often retain fluid that appear to be extra kilos. To remove them avoid foods that pose a strain on your liver, for example, coffee and sugar included in the bakery and confectionery. On the contrary, increase consumption of fruits, vegetables, water and perform physical activity.

You can also use herbal blends naturally to eliminate fluid retention, but before adopting consult your doctor to rule out organic causes.

Write down everything you eat. In this way achieve awareness of what is put in your mouth and you can also plan calorie meals, consuming sporadically.

Every 15 days or measure despite what you eat. So remember exactly appropriate and will prevent the passage of time becomes a half portion.

Never skip breakfast. It is a good way to burn calories from the early hours of the day.

Move more. The best way to lose weight is to increase caloric expenditure and that is enough to take a walk every day, climbing stairs or doing housework more movement. Another option is to adopt a dog: it is cheaper to hire a personal trainer and force her to take him out several times a day.
Play with your children can also be a great way to burn calories. Regain skates, cycling and dancing.

Avoid using the car to go anywhere, for example, to make everyday purchases. Go walking and if you travel by bus get off two stops early. All eat, I
do not need to isolate or force the family to diet with you. With some tricks you can enjoy delicious meals with fewer calories.

If you prepare potato pie for the whole family, do it without oil and reserve the power sector to cover it with mashed potatoes instead of squash.

Prepare various garrisons to accompany a main course. For example, if you made a roast chicken accompany it with pieces of pumpkin, peppers, onions and potatoes for the rest of the family.

When you decide to enjoy a plate of pasta, remember that you can lower your calorie when accompanied with a sauce made without fats and some vegetables sauteed with vegetable spray and drops of broth. Of course, avoid serving with grated cheese.

In preparing pizza is not exceeded with the cheese and use for fresh sliced tomatoes covered, desflemadas onions, roasted peppers and a small amount of grated skim Mozzarella. If you plan to use some prefer the lean ham cold cuts.

If you have ice cream outside the home prefer those prepared using water and fruit instead of cream, which have twice the calories.

Goodbye to hunger pangs

Drink plenty of fluids during the day. At least two liters. This will not only serve to hydrate, but also help you lose weight, and that often confuse hunger and thirst. Also has a place in the stomach that could be occupied, if not, higher-calorie foods.
While cooking please have a cup of hot vegetable soup, pickles, celery sticks, carrot sticks, diced tomatoes with basil and green apple. So leave aside the habit of proving what kitchen.
Fiber provides a feeling of fullness. So, include vegetables or bread in their lunches or breakfasts.
To avoid temptation while you prepare the snack for the kids, instead of baking cakes or puddings, buy facts and thus only need to cut them or serve them.
Talking about what you can not eat just give you more hungry. That food is not your only topic of conversation.
Upon arriving home after a day’s work put the water to drink hot soup and take a shower. When you leave you will forget about the idea of pouncing on the refrigerator to eat anything without thinking.
Eat something before you go shopping, because it is very difficult to choose good and not be tempted with sweets or snacks.
A light soup or salad before the meal leaves will help reduce the appetite and the amount of food you eat then.
No more promises to never touch a gingerbread or cake. Make it a reasonable limit of one or two times a week to include some small portion of these foods.
For times when you desperately need something sweet always keep in the fridge to eat gelatin diet alone or mixed with chopped fruit, yogurt or light cream same flavor.
That a food is considered low in fat does not mean you can eat unlimited. If you eat a super bowl of mashed pumpkin not lose weight. Instead, with a small serving of mashed potatoes, taste and will be thinner.
Shopping Smart. Make a list of everything you need to buy. So walk as little as possible between the shelves. Stop, however, to the fresh produce to appreciate the station and the newest will be used to vary their diet.
Always read the package labels. This allows you to choose lighter foods, for example, low-fat mayonnaise, light sausage, biscuits and cheese calorie diet.
Choice cuts of meat that are more meager: buttock ball back, peceto, loin and rump. With them you can prepare all kinds of recipes, including roasted or kabobs with meat and vegetables. If you buy prepared foods and costs controlled, always carry small amounts of less than one kilo.
Eating Out

If you have to be many hours without eating, eat a good amount of liquid, low-fat yogurt and smoothies. Will be less hungry and will not be thinking about what you will eat later.

When you feel like eating something fattening, share portion and accompany with salad, panache of vegetables or palm with lemon. For dessert choose from a cup of strawberries with a little cream, a baked apple with Marsala or a fruit salad.

Prefer Arabic bread sandwiches with plenty of vegetables like tomatoes, lettuce, fresh or pickled cucumbers and arugula. Instead of fatty meats choose lean roast turkey, smoked tenderloin, lean ham or cold meats such as chicken, turkey, or pastrón peceto.

In the kiosks can buy low-fat yogurt, fruit salads or cereal bars low in fat. You can also eat a sausage without the bread or confectionery ordered in a fruit smoothie and water or milk without sugar.

If you bring food from home wrap rolls of ham or cheese sticks. In a bowl, take pieces of apple sprinkled with lemon juice to pump that will serve the hungry mid-morning or mid-afternoon.

Healthier cooking methods

Change the oil spray nonstick vegetable and use containers to minimize fat intake.
In baked dishes add a cup of broth mixed with equal amounts of red or white wine. Avoid the use of oil and the end result will be more rich and light.
The cooking salt is another method you can employ to avoid fat in baked goods.
Wrap in waxed paper food or aluminum. Have much more flavor.
Another option is marinated: Leave the meat for a day in a mixture of vinegar and wine with herbs or spices. Store in a covered container in the refrigerator.
Replace each egg by two clear. Reduce the amount of fat without altering the final result.
Remove skin from chicken before cooking and to prevent the meat from drying out cover with apple slices or slices of lean ham.
One way is to prepare food defatted some of them one day in advance. Thus the fat solidifies and can be removed easily before heating.
To give good flavor to food without exaggerating the use of oils, creams and butters add herbs and spices. This will give you different flavors in one dish.
When selecting vegetables for a salad remember that leaf, tomatoes, cabbage and grated zucchini with half the calories of carrots, beets, hearts of palm and squash. So you can eat twice as the first without fear of gaining weight.
Special occasions and parties

If you get people to dinner place a tray with flowers and fruits in the center of the table. This allows you to divert your attention from other foods to serve.

Eat little alcohol and prefer cider, dry champagne or light wines and beers. Remember that the more sweet or more alcohol drinks are, the more calories will.

When serving add a chopped cherry tomatoes, mushrooms with garlic and parsley, palmettos, pickles, celery sticks and raw carrots, cubed meats, skim and paddle lean cheeses. You can avoid the sticks, chips and other ingredients super caloric.

Do not fast before going to a party or schedule a subsequent fast tacitly giving permission to eat all at the meeting. Have a lunch and a light snack before the occasion.

Once at the party, such as early trays, since it is impossible to get something that is lightweight and also once began to eat bread is impossible to contain with other foods. Choose cheeses and cold cuts instead and salads if any. Remove the sauce and check the fittings for the main course. Eat moderately to treat yourself and be able to choose a small portion of dessert.
n If exceeded discard the fast food. The fruit, yogurt and lots of fluids will serve to clean the inside.

Shrink calorie replacements

Start with a gradual replacement in your regular recipes and you can save hundreds of calories. The results will be soon.

Replace the oil as salad dressing with a mixture of nonfat plain yogurt, mustard, salt, pepper and a dash of mayonnaise diets. This saves the amount of calories equivalent to a gingerbread or a bite of sweet milk.

Choosing a product of fewer calories you can afford to replace the difference in calories with food that you miss. Every 100 grams of dietary mayonnaise you save the equivalent of one serving of spaghetti with sauce and grated cheese.

For dessert, change the Chantilly cream for low fat cottage cheese beaten with sugar or sweetener and vanilla essence.

The white sauce can be prepared with skim milk mixed with little starch, salt, pepper and nutmeg. Left with the same consistency and as rich as the traditional one.

Prepare frozen drinks with low calorie cream and sprinkle with flaked unsweetened popcorn. As a low fat yogurt sauce mix drops of their liquor and cocoa preferred diet.

“Stretch” foods. Not the same eating a piece of cheese from 50 to 60 g that seems insignificant gratinarlo grate over the vegetables. The same happens with 200 g of beef, which can be a bifecito or transformed into a hearty meal when paired with vegetables in a saucepan.

Take the dishes served at the table. With the source in front of you will be more difficult to

If you have an ice cream with his family, prefer those prepared using water and fruit instead of cream with twice as many calories.

Fiber provides a feeling of fullness. So, include vegetables or bread in their lunches or breakfasts.

Eat something before you go shopping, because it is very difficult to choose good and not be tempted with sweets or snacks.

The Diet of Fibres

Well known for its low calorie , fibrous foods like celery, leafy greens, vegetables, apples, also have other important benefits for weight control. Require more time to chew properly and are evacuated from the stomach more slowly, which helps control hunger pangs.

This plan will allow us to eat rich during the winter, while at the same time, control cholesterol and down a few pounds extra.

Are there foods that are both light and rich, and protect us from cancer and high cholesterol, as we help take away those pesky extra kilos? We have great news: the answer is yes. These are the dishes made with foods rich in vegetable fibers. What transforms these fibers so beneficial to our health and beauty? It’s simple, fiber is an important part of vegetables, legumes and fruits, but the human body does not absorb. By contrast, the fibers, which are divided into soluble and insoluble basic function help remove debris. So what better to replace the omelette a tortilla spinach flan or a fresh fruit salad? Although it seems a sacrifice, you are sure worth the effort, which, as you can quickly check-not just because fiber-rich foods have the advantage of producing satiety eating small portions, due to high water absorption they possess. To control the concentration of cholesterol and blood sugar, it is ideal to consume oat bran, rolled oats and legumes, they are part of the soluble fibers. Wheat bran, cereals and breads, along with the skins and stems of vegetables and fruits are rich in insoluble fibers. In addition, most fiber-rich foods are low in fat, making them ideal to be consumed when you want to lose weight (see table of calories). To take into account: they should not join this diet supplements fiber-counter without a doctor’s approval. Should also be ruled self-medication of laxatives because in many cases alter the normal functioning of the intestine. Once in the stomach and intestine, the fibers swell. For this process to happen properly is necessary to ingest plenty of fluids. We give all the information you need to make this plan, which has several daily meals. This diet is for healthy adult women not suffering from health problems and who wish to shed some kilos. To carry it out, as with any other diet, it is necessary the doctor’s advice. And now, to choose the favorite dish! Good luck!

Pudding and broccoli cheese
(4 servings)

Ingredients: 2 slices of wheat bread, 1 cup of skim milk, skim ricotta 300 g, 3 green onions, 1 egg, 500 g of broccoli, 3 whites, 1 tsp. leavening powder, salt, pepper and parsley to taste.

Preparation: Soak the bread of bran in skim milk, season with salt and pepper. Add the ricotta, chopped green onions, parsley and egg. Add the cooked chopped broccoli and finally, the egg whites until stiff with dust leavening. Place cake in 1 pan, oiled and cook in moderate oven for 20 to 25 minutes.

Pudding multicolored
(4 servings)

Ingredients: 1/2 kilo of beets, 3 eggs, 2 onions, 60 g of grated cheese, 1 cup cooked brown rice, 200 g of skim ricotta, 1 pepper, 2 bunches of spinach, 30 g Roquefort cheese, 1 onion , salt and pepper to taste.

Preparation: Mix grated beets with 1 beaten egg, 1 onion and half the grated cheese, salt and pepper. Separately, mix the cup cooked brown rice with half skim ricotta, the remaining grated cheese, chopped red pepper, 1 egg and grated onion, salt and pepper. Finally, mix the chopped spinach cooked with Roquefort cheese, the remaining ricotta, grated 1 onion, 1 beaten egg, salt and pepper. Grease and flour a pudding basin and place the mixture on each other. Cook in moderate oven bath until firm. Let cool and then unmold.

Dietary cake
(10 servings)

Ingredients: 6 slices of bread, 400 g of skim ricotta cheese, 3 eggs, vanilla extract, 50 g of bran sticks, artificial sweetener, 30 g seedless raisins, 1/2 liter of diet gelatin and salt.

Preparation: Upholstering a rectangular mold with the slices of bread toasted and previously peeled. Mix skim ricotta with the egg yolks, vanilla essence, saved the sticks, artificial sweetener, raisins and add finally the egg whites until stiff with a pinch of salt. Pour over bread and bake at medium heat for 20 to 25 minutes. Cool and cover with prepared gelatin diet. Allow to set and keep in refrigerator until ready to serve.

Meatloaf and cabbage
(for 6 servings)

Ingredients: 2 onions, 1 tbsp. oil, 2 cloves garlic, 1 bay leaf, chili pepper, 1 green pepper, 3/4 kilo of lean ground beef, broth in quantity, 1/2 kilo of cabbage, 30 g of cornstarch, 1/2 liter skim milk, 30 g cheese machine, salt, pepper, red pepper and paprika to taste.

Preparation: Fry the chopped onions with a tablespoon of oil, along with the garlic and add the bay leaf, pepper and aii julienned green pepper. Cook for a few minutes and add lean ground beef, adding broth during cooking to prevent drying. Season with salt, pepper, red pepper and paprika. Cut the cabbage into thin strips and mix with the meat. Place this mixture in a glass dish previously greased baking. Prepare a white sauce, cornstarch desliendo in skim milk and cook, stirring constantly, until thickened. Season with salt and pepper and chopped cheese machine. Pour over meat mixture and bake in moderate oven 45 minutes.

Protect yourself against colon cancer by eating leafy vegetables and prepared in the form of puddings and cakes. Learn how to choose foods that help to detoxify and stay away from diseases during cold days.

Adapt your body to change

The ideal amount of recommended fiber intake is 30 g daily. If we are not accustomed to eating these foods should be incorporated little by little, they may cause diarrhea. In these cases the consumer will be increased progressively, beginning with squash, carrots, beets, hearts of palm, artichoke hearts, eggplant, asparagus and spinach outbreaks processed.
Then add grated carrots and beets and raw also ripe tomatoes, shredded lettuce, julienned very thin, cooked chard or spinach, chopped but thicker. Finally, add the remaining vegetables. As for the fruit must start with the softer, peeled and cooked and consumed (apple, pear, peach, quince and apricot) and then eaten raw and grated, or in syrup diet. Then include the rest, raw and unfettered. As for cereals is recommended to start with cookies and breads, and then add cooked rice and beans, soaked and cooked (at the beginning and then pureed whole). At this point the organism is able to absorb more fibers, therefore can be added, beginning with 1 tsp. and up to no more than 2 tbsp. daily, wheat bran or oat. The entire process of incorporation of fiber can lead, depending on the amount of fiber that is tolerated initially, between 2 weeks and 2 months.

Substituting buy some food healthier

To follow this diet should keep in mind how to replace foods “fattening” by containing fibers. Forget the white bread and let us run behind or whole wheat bread. Let alone the soda crackers and we stretch his hand on the supermarket shelf to the bran. After a dignified farewell to the egg noodles, let us fans of grain noodles. Forget the mashed potatoes-and-babies are not and opt for a super stringy spinach or pumpkin puree. Let the custard and ice cream is eaten by people with less mettle than us and when we order dessert at the restaurant, say automatically: fresh fruit salad. Forget solving a garrison with a potato and egg salad, corn or peas and be firm in our convictions and impose the salad leaves, rich in fibers.


Fasting: Juice of 2 oranges.

Breakfast: Coffee with skim milk and sweetener and 1 toasted rye bread with 1 tbsp. white cheese.

Lunch: Homemade soup of grated vegetables, cheese and broccoli pudding (see recipe) and 1 yogurt with 1 tbsp. of bran sticks.

Snack: Cappuccino with sweetener and 1 stick of grain.
pm Snack: 1 slice of fresh pineapple or melon.

Dinner: Soup with 1 tbsp. bran, 1 part of sole served with panache of zucchini, cabbage, spinach and green beans, oranges and kiwi salad with 1 tbsp. white cheese whipped with sweetener and vanilla essence.


Fasting: Juice of 1 grapefruit.

Breakfast: tea with skim milk and sweetener and 2 cookies with 1 tablespoon of bran. Dietary orange marmalade.

Lunch: homemade tomato soup blended with 1 tbsp. bran, colored pudding (see recipe) and 1/2 grapefruit with sweetener.

Snack: 1 low fat yogurt with 30 g of bran sticks.
pm Snack: 1 orange.

Dinner: vegetable soup, chopped, 1/4 grilled chicken without skin, flavored with herbs, served with grated green apple salad, grated carrot, some Gajitos grapefruit flavored nonfat yogurt mixed with orange juice and lemon and 1 gelatin diet with fruit.


Fasting: Juice of 2 oranges.

Breakfast: mate with milk and sweetener and 2 rice cakes with 1 tbsp. skim ricotta.

Lunch: Homemade soup of vegetables, 1/2 stuffed squash with 1/2 cup canned corn, 30 g of mozzarella, 1 slice of prosciutto and defatted chopped 1/2 cup white sauce prepared without butter (such as the fennel gratin), fresh pear compote 1 and 2 sweetened dried plums.

Snack: 1 skim milk smoothie with 3 peaches apricots cooked with sweetener.

Snack in the afternoon: 1 salad Fresh fruit without sugar.

Dinner: soup with 1 tbsp. bran, 1 grilled steak salad with white celery, bell pepper, julienned oil, artichoke hearts, cooked mushrooms, green apple flavored with grated 1 tsp. diet mayonnaise, plain yogurt, 1 pinch of mustard, salt and pepper. 1 orange.


Fasting: Juice of 2 tangerines.

Breakfast: coffee with skim milk and sweetened bran 1 slice toast with 1 tbsp. dietary strawberry jam.

Lunch: pureed fresh pea soup, 1 cup beans measured once cooked with tomato sauce made without oil and bits of cooked vegetables and 2 peach halves in syrup diet.

Snack: 1 skim potecito cultured milk with 3 tbsp. of müslix. Snack in the afternoon: 1 carrot, raw celery and white.

Dinner: soup with 1 tbsp. bran, 1 post of grilled salmon salad with lemon and pineapple in syrup diet, proficient tomatoes, oranges, celery and 1 tbsp. salsa golf diet. 1 low fat yogurt fruity.


Fasting: Juice of 1 grapefruit.

Breakfast: tea with sweetener and skim milk 2 whole-grain crackers with 1 tbsp. white cheese.

Lunch: soup pureed pumpkin and 1/2 cup brown rice mixed with a pot of vegetables (carrots, mushrooms, green beans, Brussels sprouts and tomato sauce diet). 1 bergamot.

Snack: 1 cappuccino and 1 bar sweetened whole grain.

Collation pm: 1 low fat yogurt.

Dinner: soup with 1 tbsp. brewer’s yeast, 1 chicken supreme pie with egg and baked bran Teflon salad with raw spinach, cauliflower, radish, egg and seasoned with 1 tsp. oil, 1 tbsp. cottage cheese, salt and pepper. Fresh pineapple.


Fasting: Juice of 2 oranges.

Breakfast: mate tea with skim milk and 2 sweetened puffed wheat crackers with 1 tbsp. plum jam diet.

Lunch: soup julienne vegetables, fennel gratin with white sauce made with 1/2 cup skim milk which has been dissolved 1 tsp. of flour and no added fat (all cooked by boiling), mozzarella and fresh basil. Applesauce and apricots without sugar.

Snack: tea with lemon and sweetener and 1 piece of cake diet (see recipes).
Collation pm: gelatin diet with chopped fruit.

Dinner: liquefied carrot soup with 1 tbsp. bran, 1 slice of lean baked peceto salad with julienned red cabbage, shredded carrots, peppers, lettuce Creole boiled endive and beet. Aspic dietary mandarin.


Fasting: Juice of 1 grapefruit.

Breakfast: coffee with skim milk with sweetener and 1 whole wheat toast with 1 tbsp. of cottage.

Lunch: pureed vegetable soup, meatloaf and cabbage (see recipe), 1 orange salad stuffed with pineapple, grated apple and lowfat vanilla yogurt.

Snack: tea with skim milk sweetened with 2 rice cakes with 1 tbsp. Dietary flavor raspberry jam.

Collation of the evening: 3 plum compote without sugar.

Dinner: soup with 1 tbsp. oat bran, 1 tomato stuffed with shrimp and kani kama, corn, lettuce, cooked carrots, celery, 1 tbsp. diet mayonnaise, salt and pepper. Fresh fruit salad with sweetener.

Did you try the Diet of the Pope?

Lots of potatoes are 200 grams to 250 grams. Lunch and dinner are interchangeable.After the diet of potatoes, there should be a balanced diet custom

We recommend checking with your doctor before undergoing any diet, including this.You should drink 8 glasses of water a day, independently of meals and physical activity controlled, with a prior medical check and now the diet of potatoes.

Breakfast: Coffee, tea cut or low-fat milk matt
A slice of bread spread with cream cheese

Morning Snack: 1 yogurt
Snack: 1 yogurt or a fruit juice and 1 apple

Day 1

Lunch: Chicken with potatoes Dinner: Salad with peppers and potatoes

Day 2

Lunch: Baked Tortilla Dinner: Fish with baked potatoes

Day 3

Lunch: Potatoes with green peas and watercress Dinner: Potato salad, radish, mushrooms, flavored with lemon juice and olive oil

Day 4

Lunch: potatoes with salmon Dinner: Potato salad, celery and chicken

Day 5

Dinner: Beef with potatoes Lunch: salad of potatoes and peppers, 1 yogurt

Day 6

Lunch: fried or baked potatoes Dinner: Fish with a boiled potato.

Day 7

Lunch: baked potato. Dinner: Tuna au naturel with potatoes.

The potato has 24 vitamins, minerals and trace elements. Much magnesium (heart and nervous system), potassium (detoxifies) B vitamins, fiber
(digestion). It is preferable to cook the potatoes with the skin (well washed) and then can be eaten cold if desired.

Uses and nutritional value

Consumption of bitter potatoes requires a pre-processing to remove the glycoalkaloids.They are traditional processes in the Andean highlands, described in several papers.Involve the exposure of tubers to several night frosts and drying in the hot sun at altitudes of 4 000 m, yielding black chuño. Bitter potatoes are for larger preference to the development of white potato flour, also called tunta (Aymara) or moraya (Quechua), a freeze is peeling, hydration by up to 30 days and drying the tuber.

The black chuño takes up the eyebrow of the jungle where, due to its characteristics of dehydrated product keeps well. The white potato starch is preferably eaten on holidays, acquires a high price in the market towns, which is an ingredient in various regional dishes. Both the white and the black chuño are very rich in energy.
The potential of bitter potatoes lies precisely in its ability to withstand low temperatures and to ensure a surplus, thus constituting an important food reserve. It has been estimated that between August and March, the black chuño can represent 70 percent of the power of the rural highlands of Peru and Bolivia.

Table 1. Comparison of the macronutrient content of potato (raw and referred to dry weight) with other plant foods (Woolfe, 1987).

Energy (Kcal)
0.3 to 0.9
0 to 0.1
1.2 to 7.3
1 to 3.4
0 to 0.5
0.3 to 1.2
0 to 0.1
1 to 3.4
0 to 0.5
Raw potato
Dried potatoes

Nutritional characteristics

The potato is a food of plant origin, from a standpoint bromatological may be included in the group of fruits and vegetables or starchy food group or starch. Alone or accompanying vegetables or foods of animal origin constitute a widely used food in Western society. However, consumption has declined in developed countries during recent decades because, similar to bread, food that has little prestige which justifies, at least in part our nutritional imbalances.