A model plan

The following diet plan is a model that you can use daily if you are thinking about gradually losing weight. Eat healthily and stick to serving sizes.

A model plan


  1. • 1 infusion.
  2. • 1 glass of skim milk.
  3. • 2 slices of wholewheat toast.
  4. • 1 slice of sandwich cheese.
  5. • 1 small orange.


  1. • Optional: a cup of vegetable broth.
  2. • 1 plate of salad with tomato and leafy green lettuce.
  3. • 2-3 thin slices of baked beef, with ½ pepper and ½ onion (1 serving of vegetables).
  4. • 1 tablespoon of oil as a dressing.
  5. • 2 plums.


  1. • 1 cup of skim yogurt.
  2. • 1 serving of pita bread.
  3. • 1 slice of American cheese.
  4. • 2 slices of tomato.
  5. • Infusion or calorie free drink.


  1. • Grated carrot salad (with lemon).
  2. • Rice with mushrooms and leeks (2 cups of cooked rice and 1 serving vegetable).
  3. • 1 tablespoon of oil to cook the rice.
  4. • 1 cup of fruit salad without sugar.


  1. The best way to make sure you are getting a complete and balanced diet, without complicated calculations of calories, cholesterol or fats, is by following the proportions indicated in what is called “the food pyramid” guide. Nutritionists agree that this graphic gives an overview of what is considered a complete, balanced diet.
  2. At the base of the pyramid are grains, which should make up the principle energy source for the body, fruits and vegetables, rich in vitamins and minerals. These foods are also rich in fiber, which aid in digestion.
  3. In the center are all the protein-based foods, important for the body but which can be harmful if eaten in excess.
  4. At the very top of the food pyramid appear fats and sweets, which are also necessary elements but should be limited and eaten in moderation.
  5. Current models of the food pyramid include references to physical exercise and drinking water, two direct factors in a balanced diet for a healthy weight.
  6. It's important to exercise at least 3 times a week and drink at least 8 glasses of water per day.

Food Pyramid

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