Your diet is planned specifically for your daily energy and protein needs. If you pay attention to consuming foods in regular meals and in the specified amounts, you will soon see the benefits of your diet and what it brings to you.
SUGGESTIONS
- Limit your meat consumption. Choose fish, white meat such as chicken, and lean beef.
- Do not consume fatty parts of meat, chicken skin, and foods high in saturated fat (salami, sausage, pizza, pita, burger, doner, etc.).
- Reduce your meat, chicken and fish choices and consume eggs 1-2 times a week instead.
- When buying milk, yoghurt and cheese, choose fat-free or semi-fat products. Avoid consuming salty cheese.
- Use equal amounts of olive oil and other vegetable oils (such as sunflower, corn, hazelnut, soybean).
- Increase your consumption of vegetables, fruits, legumes (beans, chickpeas, lentils, kidney beans, etc.).
- Avoid consuming gas-producing foods at dinner.
- Prefer bran, rye, oat and whole grain breads.
- Reduce your consumption of sugar, honey, jam, molasses, sugary desserts and salt.
- Drink at most 1 cup of coffee and 3-4 cups of weak tea a day.
- Increase your physical activity.
- If you have hypertension, do not consume salt and foods containing salt.
- Do not consume alcohol.
- Do not smoke.
AMOUNTS OF FOOD TO BE TAKEN IN A DAY
– Milk or yoghurt (semi-fat) 2 cups (400 gr.)
– Cheese (half-fat) 2 matchboxes (60 gr) or cottage cheese 5-6 tablespoons
– 3 meatball-sized pieces of beef, fish, chicken or turkey white meat (90 gr)
– Eggs (1-2 times a week) 1 whole egg 50 gr.
– Vegetable oil 3 teaspoons (15 gr.) olive oil and other vegetable oils (soy, corn, sunflower, hazelnut)
– 5 olives or 8-10 hazelnuts or 2 whole walnuts
– 4-5 servings of cereal group foods (soup, rice, pasta or pastry)
– Vegetable group foods 3-4 servings
– 4-5 servings of fruit group foods
– 8 teaspoons (40 g) of granulated sugar or 4 teaspoons of honey, jam or molasses
SAMPLE MENU
Breakfast:
Tea
1-2 slices of low-fat cheese
2-3 olives (if desired)
1 teaspoon jam or honey (if desired)
Tomatoes, cucumbers, green leafy vegetables
Whole grain, rye or whole wheat bread
Search:
Fruit
Noon:
Kidney beans or lean meat (chicken, fish, boiled meat) (60-90 gr)
Pasta or bulgur pilaf (1 serving)
Salad (oil-free)
Whole grain, rye or whole wheat bread
Search:
Fruit
Evening:
Soup
Meat and vegetable dish
1 bowl of yoghurt
Salad (oil-free)
Whole grain, rye or whole wheat bread
Search:
Fruit, 1 glass of milk
FOODS THAT ARE UNSAFE TO EAT
Offal (Liver, brain, kidney, tongue, spleen, tripe, heart, kokoreç etc.)
Fatty foods (clotted cream, cream, mayonnaise, chocolate, cake sauces, tahini, tahini halva, nuts, etc.)
Solid oils, butter, tail fat, tallow, hard margarines
Fatty meat, fatty fish, or fatty chicken, sausage, pastrami, salami, sausage
Shellfish, caviar
Fried foods (meat, vegetables, dough) and foods with added oily sauces
Alcoholic beverages
Ready-made foods with unknown ingredients
More than the daily recommended amount of nutrients
Foods with high salt content (salty bread, salty biscuits, crackers, salty cheese, olives, pickles, preserves, salami, sausage, meats such as pastrami, seafood)
Heavy pastry desserts (baklava, tulumba, kadayıf etc.)
Coffee, cocoa, nescafe
Carbonated drinks (cola, soda, soda, etc.)
Baking powder and pastries containing baking powder
Salted, smoked, dried foods
