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 The best sources of protein:
One ounce of each product from the list below, brings 7 grams of protein, and, of course, if the food is not degreased, do not forget about fats.
Beef (best meat calf), chicken breast in any way, breast of turkey, egg whites (2), bluefish, shellfish, perch, cod, crab meat, haddock, halibut, mackerel, salmon, sardines, shrimp, tuna, low-fat cheese , Mozzarella cheese, tofu, soy meat.
Milk, cheese and yogurt can also be used for a variety of food. They are also a source of protein, however, some people do not take dairy products.
Carbohydrates. Part 1
One cup of the following foods contains 40 calories. Select five courses from this list that you eat: green beans or dried, leaf, Brussels and cauliflower, leeks, green onions, mushrooms, spinach, turnips, celery, green, or red bell peppers, chicory, radishes , asparagus, tomatoes, carrots, eggplant, cabbage, broccoli, sour cabbage, zucchini, cucumber, some varieties of lettuce.
Carbohydrates. Part 2: Fruits
Each contains 100 calories 25 grams of carbohydrate: apple (1 small), blackberries (1 cup), grapefruit (1), kiwi (1), apricots (6), blueberries (1 cup), Cherry (10-20), melon ( 1/2 cantaloupe or 1 cup cubed), bald peach (1), orange (1), pear (1), plum (2), strawberries (1 cup), watermelon (some), peach (1), pineapple (part of the fruit), raspberries (1 cup), mandarin (1).
Carbohydrates. Part 3. Starch
Limit the amount of starch in the diet. Each person individually chooses some products of this kind, however, have to keep records of calories.
Each product contains approximately 100 calories (at 25 grams of starch content): oatmeal (or other grain porridge), baked potato, sweet potato, cereals, rice.
Fats
Pay attention to the fat-free meat, and it is better for fish and poultry as a source of fat.
Almonds and almond oil, olive oil, sunflower seeds, walnuts, flaxseed oil and peanut oil.
Note: There is a big difference between diet and obsession. Do not be fanatical, just watch your diet.
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