Nutrition

Plan your meals easily with the food replacement system

اعلان

If you are a dieter, Are you bored of your usual meals and want a change? The food replacement system is your best friend to plan your next meals without boredom or restriction.

What is the food replacement system?

It is a system used by dietitians to plan meals for patients. One of its most distinctive features is that it contains a variety of foods that can be used to plan healthy and balanced meals.

The system is divided into food groups, Each group contains several foods that share the number of grams of sugars, protein, fat, and calories they contain.

Sections of the food alternative system

The groups are divided into several groups, namely:

carbohydrate substitutes

The first section of the food replacement diet is the carbohydrate substitutes. In order to obtain a balanced diet, it is recommended to eat 6-11 servings of starches , and the food portion is estimated with one slice of bread, for example, a quarter of a loaf of bread, or half a loaf of bran bread, or half a cup of rice, pasta, cooked grains, and starchy vegetables.

This portion contains 15g of carbohydrates, 3g of protein, 0-1g of fat, and 80 calories. Among the starch alternatives, we mention

foodThe amount of food portion
Cooked riceA third of a cup of rice or two tablespoons
cooked macaroniHalf a cup or three tablespoons
peasHalf a cup
Microwave popcorn or without fatThree cups
Uncooked oats3 spoons
cooked oatsHalf a cup
boiled potatoesHalf a cup
Cooked noodlesHalf a cup
Sesame cakeone piece
cakeone piece
Crisp10 fingers
maizeHalf a cup

 

vegetable alternatives

The second part of the diet of food alternatives is vegetables. As for vegetables, it means non-starchy vegetables , so it is recommended to eat 3 to 5 servings per day. The food portion is estimated at one cup of fresh vegetables and half a cup of cooked vegetables. As for leafy vegetables, the share is estimated at 2 cups.

One serving of vegetables contains 5g of sugars and 2g of protein and provides about 25 calories. These vegetables include: eggplant, mint, spinach, and other leafy green vegetables, Cucumber, tomato, mallow, zucchini and lettuce.

 

After the vegetables group, comes the fruits group, where experts recommend eating 2-4 servings per day. The nutritional value of a serving is estimated by a medium piece of fruit. One serving of fruits contains 15 grams of carbohydrates and provides the body with 60 calories.

food itemPeriod
appleone piece
Small bananaone piece
Fresh apricot4 pills
Fruit cocktailHalf a cup
grapefruitHalf a pill
BlackberryThree quarters of a cup
blueberryThree quarters of a cup
grapes18 tablets
date3 pills
fig2 medium tablets
dried fogOne and a half pills
orangeMedium grain
watermelonsingle slide
peach1 tablet
canned pineappleThree quarters of a cup
Fresh pineappleHalf a cup
strawberryA cup and a quarter

Milk substitutes and its derivatives

Nutritionists recommend 2-3 servings of milk and its derivativesOne portion is approximately one cup of milk or its substitutes, and the portion contains 12 grams of carbohydrates and 8 grams of protein. As for fats and calories, it depends on the percentage of fat in milk, as the food alternative system is divided into fat-free, low-fat and full-fat milk derivatives.

A serving of skim milk contains 1-3 grams of fat and provides 90 grams of calories.

foodPeriod
skimmed milkcup
Skimmed yogurtcup
Skimmed milk powderA third of a cup or two tablespoons

 

As for the low-fat milk alternative, it contains 5 grams of fat and provides 120 calories.

foodPeriod
Low fat milkcup
Low fat yogurtcup
Soy milk1 cup

 

As for the whole milk alternative, it contains 8 grams of fat and provides 150 calories.

foodServing size
full-fat milk1 cup
Full fat concentrated milk1/2 cup
Full fat yogurt1 cup

 

 

Meat and legume substitutes

Nutrition experts recommend eating 2-3 servings from the meat and legume group. This group is rich in protein, as each serving contains 7 grams of protein. As for fat, it depends on its fat content, so it is divided into a very low-fat group. and a low-fat group, a medium-fat group and a high-fat group.

A group that is very low in fat and contains 0-1 gram and contains 35 calories

foodfood ration
Cooked legumes (chickpeas, beans, lentils)1/2 cup
Chicken breast30 gr
Fresh tuna30 gr
Low-fat cheese3 gr
Egg whitesTwo pills
Low fat sausage30 gr

 

Lean meat contains 3 grams of fat and provides 55 calories

foodfood ration
Beef after removing the fat30 gr
Lamb leg or leg30 gr
Tuna fish in oilhalf a can
Sardines canned in oil or freshhalf a can
chicken meat, Thigh without skin or breast with skin30 gr

 

Medium-fat meat contains 5 grams of fat and provides 75 calories

foodfood ration
Feta or mozzarella cheese30 gr
brickAbout a quarter cup or two tablespoons
eggsone piece
lamb (ribs)30 gr
Veal30 gr
chicken leg or thigh meat with skin, Fried chicken with skin30 gr
Minced chicken or minced turkey30 gr
Sausage 5 grams of fat30 gr
Cow or goat white cheese30 gr
Fried Fish30 gr

 

 

 

 

High-fat meat contains 8 grams of fat and provides 100 calories

foodserving size
white cheese (ewes)30 gr
Fried white cheese30 gr
spreadable cheese (cheddar cheese)30 gr
Peanut butter1 spoon
Mortadella30 gr
chicken sausage1 finger
meat sausage1 finger

 

List of fat substitutes

The fat servings do not contain any grams of protein or carbohydrates but contain 5 grams of fat and provide 45 calories per serving.

foodserving size
butter1 tsp
coconut1 tbsp
cream2 tbsp
Medium sized avocado2 tablespoons (grams)
Olive1 tsp
black olive8 pills
Almond and cashew nuts6 pills
Peanut (Pistachio)10 tablets
Sesame seeds1 tbsp
Tahini2 tsp
Vegetable ghee1 tsp
mayonnaise1 tsp
Walnuts or walnuts4 halves
Corn, sunflower or soybean oil1 tsp
Sunflower seeds or pumpkin seeds1 tbsp

 

 

How to estimate portions in a food replacement system

Although the food alternative system offers wide options for dietitians to diversify meals so that the patient does not get bored, the problem is that some patients do not have a scale to measure the size of portions accurately, for example 30 grams is estimated to be approximately the size of two thumbs or a matchbox, which applies to portions of cheese and meat. As for a 60-gram serving, it is estimated in the palm of the hand without the fingers.

As for estimating the size of starches, half a cup of rice and pasta is approximately equal to the size of a fist. Fat servings are measured in teaspoons or the size of the tip of your thumb.

finally, Some may find it difficult to plan a diet at first. But it will become easier as you continue to implement the diet in your daily regimen.

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