My Healthy Diet

• A good diet is important for our health, our diets should contain a variety of different foods, to help us get the wide range of nutrients that our bodies need.

• According to the OMS, I have calculated the calories I need to take daily
• I need to take 2343.8 Kcal per day but I only take 1562 Kcal, so I have proposed myself to make a balanced diet with all the macronutrients I need.

My balance diet

1. Total calories: 2343,8 Kcal
2. Total carbohydrates: 1171,9 kcal
3. Total proteins: 702,8 kcal
4. Total fats: 522,72 kcal

Breakfast

Producto	Kcal	HC	Proteínas	Grasas
Banana 100g	85Kcal	60,2 kcal	4,4 kcal	1,8 kcal
Kefir 180g	110Kcal	14,4 kcal	33,6 kcal	18,9 kcal
Chocolate cereals 80g	315Kcal	162 kcal	38 kcal	64,8 kcal
Biscuit  40g	170Kcal	120,8 kcal	36,8 kcal	8,1g kcal

Mid-morning snack

Producto	Kcal	HC	Proteínas	Grasas
Apple 100g	58 kcal	40.8 kcal	1,2 kcal	1,8 kcal
sandwich 250g	320 kcal	128,8 kcal	72,2 kcal	52,2 kcal
Energetic bar 100g	300 kcal	240 kcal	24 kcal	30,6 kcal

Lunch

Producto	Kcal	HC	Proteínas	Grasas
Beans 250g	310 kcal	189 kcal	236,4 kcal	11,7 kcal
Fillet of beef 70g	190 kcal	_	81,6 kcal	75,6 kcal
Salad  70g	58 kcal	27,2 kcal	28,8 kcal	6,3 kcal
fruit cup 80g	66 kcal	72,4 kcal	32 kcal	9,9 kcal

Afternoon Snack

Producto	Kcal	HC	Proteínas	Grasas
3 oranges  200g	92 kcal	60,4 kcal	17,2 kcal	3,6 kcal

Diner

Producto	Kcal	HC	Proteínas	Grasas
cesar salad 150g	180 kcal	21,2 kcal	32,8 kcal	78.3 kcal
cesar sauce 80g	70 kcal	6 kcal	4,8 kcal	90 kcal

TOTAL

kcal	HC	Proteínas	Grasas
2324 kcal	1142,2 kcal	643,2 kcal	453,6 kcal