Cereal products:
60 gr of bread
(1:4 de baguette)



60 gr of bread + 1 plate of green vegetables = 200gr of cooked starches

= 4 melba toasts = 4 wasas = 3 grilled toasts.
= 3 slices of sandwich bread .
= 40gr of cereals.
= 150 gr cooked starches
= 3 small potatoes the size of an egg.
= 5 soup spoons of rice, pasta, semolina.
= 7 soup spoons of corn or starches.
= 180 gr of mashed potatoes or 7 soup spoons..

Green vegetables : everything is authorized

= Fresh, frozen or in cans conserved in brine.
To be eaten raw, cooked or in soups.

Protidique products :
100gr of a variety of meats

=100 to 150 gr of fish ( 3 to 4 x per week).
= 1 l of mussels
= 1 dozen 1 /2 of oysters.
= 2 eggs ( 1 to 2 x a week).
= 100 gr of offal( liver, heart, kidney)
= 80 gr of trimmed ham.
= 60 to 80 gr of cheese at 45% fat content (1 to 2 x a week)
= 250 gr of fresh cheese at 20 % or 0 % fat content .

Milk products
1 product




30 gr of cheese

=1 plain yogurt = 100 go of fresh cheese with 0%, 10%, 20% fat content
= 1 glass of half fat milk (150ml)
= 1 suisse 20% fat content = 60 gr
= 1 fruit milk product at 0% fat content with artificial sweetening..


=100 gr of fresh cheese with 40% fat content

Fats :
10 gr oil (1 soup spoon or 2 teaspoons)

=10 gr of butter or 10 gr of margerine= 1 soup spoon.
= 20 gr of butter or margarine at 41 %fat content= 2 soup spoons
30 gr of fresh cream ( 1 soup spoon) .
= 60 gr of fresh cream at 15% (2 soup spoons).
10 gr of mayonnaise ( 1 teaspoon or 1 walnut).
use these fats in small quantities :
Butter for breakfast.
various oils for salads and cooking.

Fresh fruits, or cooked in juice :

150gr = 1 apple, 1 pear, 1 orange, 1 peach.
2 kiwis, 2 clementines.
1 slice of pineapple, 1/2 grapefruit, 1/2 small melon.
250gr =1slice of watermelon.
1 large serving of strawberries, raspberries, red currents = 8 soup spoons.
100gr = 1small banana, 2 to 3 fresh figs .
1 small bunch of grapes or 15 cherries.
30gr = 3 dates, 4 dried prunes, 2 fig.
150 ml pure fruit juice
100 to 150 gr stewed fruits.
oleaginous fruits (walnuts, hazelnuts, peanuts, pistachios..) contain high levels of fat. To be eaten moderately.
Attention, (100gr = 600kcalories)
Reminder: grapefruit is not recommended in combination with some medicines (such as those to reduce cholesterol)

Melon
water melon
Rhubarbe
Redcurrents

Lemon
Grapefruit
Orange
Mandarin
Strawberry
Raspberry
Apricot
Peach
Plum
Apple
Papaya
Guava
Kiwi

Cherry
Pear
Blueberry
Nectarine
Blackcurrant
Mango
Litchi

Grape
Fig
Banana B.berry
Medlar

15 gr of carbohydrates could be obtained with:

• 300 gr of fruits at 5%
  
  
• 150 gr of fruits at 10 % either an apple, an orange, a peach, a small grapefruit, 3 mandarins, 3 apricots, 3 plums.
  
  
• 100 gr of fruit at 15% either a small pear, 15 to 20 cherries, 1 small nectarine
  
  
• 75 gr of fruit at 20% either 20 gr of grapes, 1/2 banana or 1 small banana, 2 medium size figs.

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