Diet example against constipation

Premise

The following indications are for informational purposes EXCLUSIVELY and are not intended to replace the opinion of professionals such as a doctor, nutritionist or dietician, whose intervention is necessary for the prescription and composition of PERSONALIZED food therapies.

«Premises on the diet against constipation

Example

• 43-year-old woman, office worker, does not engage in physical activity and wakes up very early in the morning. Sedentary, she feeds on packaged snacks and stuffed sandwiches. In the evening he has an aperitif and rarely has dinner at home.

Sex Female Age 43 years old Height cm 165 cm Wrist circumference cm 15.0 cm Constitution Normal Height / wrist 11 Morphological type slender Weight kg 60.0Kg Body mass index 22 Assessment Normal weight Physiological body mass index desirable 20.9 Desirable physiological weight kg 56.9 kg Basal metabolism kcal 1324kcal Physical activity level coefficient 1.42 Energy expenditure kcal 1880kcal Diet NORMOCALORICA 1880Kcal Lipids 30% 564Kcal 62.7g Proteins > 0.8 and <1.5g / kg 261.8Kcal (Average) 65.5g (Average) Carbohydrates 56,1% 1054.2kcal 193.4g Fibers Quantity between 30g (recommended ration) and 40g (10g more) Breakfast 15% 282kcal Snack 10% 188kcal Lunch 35% 658kcal Snack 10% 188kcal Dinner 30% 564kcal

While waiting for the subject to undertake a desirable physical activity program (together with which it will be necessary to increase the nutritional needs), he will be assigned the following nutritional scheme suitable for the treatment of constipation.

Constipation Diet Example - Day 1

Breakfast, about 15% of the daily energy Partially skimmed cow's milk 250.0ml 122.5kcal All - bran 30.0g 78.0kcal Wholemeal biscuits 15.0g 67.2kcal Snack 1, about 10% of the daily energy Apple 150.0g 67.5kcal Partially skimmed yogurt 150.0g 64.5kcal White bread 25.0g 66.8kcal Lunch, about 35% of the daily energy Wholemeal pasta with tomato Whole wheat semolina pasta 80.0g 259.2kcal Tomato sauce 100.0g 24.0kcal Grated Parmesan cheese) 10.0g 39.2kcal Low-fat cottage cheese 100,0 86.0g Eggplant (grilled) 150.0g 36.0kcal Extra virgin olive oil 15.0g 135.0kcal White bread 25.0g 66.8kcal Snack 2, about 10% of the daily energy Pear 150.0g 87.0kcal Partially skimmed yogurt 150.0g 64.5kcal White bread 25.0g 66.8kcal Dinner, about 30% of the daily energy Veal steak Veal, lean meat 150.0g 138.0kcal Lettuce 100.0g 18.0kcal Extravirgin olive oil 20.0g 180.0kcal White bread 75.0g 200.3kcal

Constipation Diet Example - Day 2

Breakfast, about 15% of the daily energy Partially skimmed cow's milk 250.0ml 122.5kcal All - bran 30.0g 78.0kcal Wholemeal biscuits 15.0g 67.2kcal Snack 1, about 10% of the daily energy Fresh figs 150.0g 111.0kcal Partially skimmed yogurt 150.0g 64.5kcal White bread 25.0g 66.8kcal Lunch, about 35% of the daily energy Brown rice with champignon mushrooms Brown rice 70.0g 253.4kcal Champignon mushrooms 100.0g 22.0kcal Grated Parmesan cheese) 10.0g 39.2kcal Boiled egg) 100,0 85.8g Artichoke 100.0g 47.0kcal Extra virgin olive oil 15.0g 135.0kcal White bread 25.0g 66.8kcal Snack 2, about 10% of the daily energy Kiwi 150.0g 91.5kcal Partially skimmed yogurt 150.0g 64.5kcal White bread 25.0g 66.8kcal Dinner, about 30% of the daily energy Baked sea bass Sea bass, various species 150.0g 145.5kcal Radish 100.0g 23.0kcal Extravirgin olive oil 15.0g 135.0kcal White bread 75.0g 200.3kcal

Constipation Diet Example - Day 3

Breakfast, about 15% of the daily energy Partially skimmed cow's milk 250.0ml 122.5kcal All - bran 30.0g 78.0kcal Wholemeal biscuits 15.0g 67.2kcal Snack 1, about 10% of the daily energy Oranges 200.0g 68.0kcal Partially skimmed yogurt 150.0g 64.5kcal White bread 25.0g 66.8kcal Lunch, about 35% of the daily energy Stewed beans and carrots Dried beans 80.0g 248.8kcal Carrots 100.0g 41.0kcal Grated Parmesan cheese) 10.0g 39.2kcal Tuna in brine, drained 80,0 82.4g Pumpkin 150.0g 39.0kcal Extra virgin olive oil 15.0g 135.0kcal White bread 25.0g 66.8kcal Snack 2, about 10% of the daily energy White or red grapes 100.0g 69.0kcal Partially skimmed yogurt 150.0g 64.5kcal White bread 25.0g 66.8kcal Dinner, about 30% of the daily energy Ricotta Semi-skimmed milk ricotta 125.0g 172.5kcal Rocket 100.0g 25.0kcal Extravirgin olive oil 15.0g 135.0kcal White bread 75.0g 200.3kcal

Constipation Diet Example - Day 4

Breakfast, about 15% of the daily energy Partially skimmed cow's milk 250.0ml 122.5kcal All - bran 30.0g 78.0kcal Wholemeal biscuits 15.0g 67.2kcal Snack 1, about 10% of the daily energy Apple 150.0g 67.5kcal Partially skimmed yogurt 150.0g 64.5kcal White bread 25.0g 66.8kcal Lunch, about 35% of the daily energy Wholemeal pasta with zucchini Whole wheat semolina pasta 80.0g 259.2kcal Zucchini 100.0g 16.0kcal Grated Parmesan cheese) 10.0g 39.2kcal Low-fat cottage cheese 100,0 86.0g Eggplant (grilled) 150.0g 36.0kcal Extra virgin olive oil 10.0g 90.0kcal White bread 25.0g 66.8kcal Snack 2, about 10% of the daily energy Pear 150.0g 87.0kcal Partially skimmed yogurt 150.0g 64.5kcal White bread 25.0g 66.8kcal Dinner, about 30% of the daily energy Pork steak Pork loin 150.0g 214.5.0kcal Lettuce 100.0g 18.0kcal Extravirgin olive oil 15.0g 135.0kcal White bread 75.0g 200.3kcal

Constipation Diet Example - Day 5

Breakfast, about 15% of the daily energy Partially skimmed cow's milk 250.0ml 122.5kcal All - bran 30.0g 78.0kcal Wholemeal biscuits 15.0g 67.2kcal Snack 1, about 10% of the daily energy Fresh figs 150.0g 111.0kcal Partially skimmed yogurt 150.0g 64.5kcal White bread 25.0g 66.8kcal Lunch, about 35% of the daily energy Brown rice with cabbage Brown rice 70.0g 253.4kcal Cabbage 100.0g 33.0kcal Grated Parmesan cheese) 10.0g 39.2kcal Boiled egg) 100,0 85.8g Artichoke 100.0g 47.0kcal Extra virgin olive oil 15.0g 135.0kcal White bread 25.0g 66.8kcal Snack 2, about 10% of the daily energy Kiwi 150.0g 91.5kcal Partially skimmed yogurt 150.0g 64.5kcal White bread 25.0g 66.8kcal Dinner, about 30% of the daily energy Baked sea bream Sea bream 150.0g 135.0kcal Radish 100.0g 23.0kcal Extravirgin olive oil 15.0g 135.0kcal White bread 75.0g 200.3kcal

Constipation Diet Example - Day 6

Breakfast, about 15% of the daily energy Partially skimmed cow's milk 250.0ml 122.5kcal All - bran 30.0g 78.0kcal Wholemeal biscuits 15.0g 67.2kcal Snack 1, about 10% of the daily energy Oranges 200.0g 68.0kcal Partially skimmed yogurt 150.0g 64.5kcal White bread 25.0g 66.8kcal Lunch, about 35% of the daily energy Stewed chickpeas and cabbage Dried chickpeas 80.0g 267.2kcal Cauliflower 100.0g 25.0kcal Grated Parmesan cheese) 10.0g 39.2kcal Tuna in brine, drained 80,0 82.4g Pumpkin 150.0g 39.0kcal Extra virgin olive oil 15.0g 135.0kcal White bread 25.0g 66.8kcal Snack 2, about 10% of the daily energy White or red grapes 100.0g 69.0kcal Partially skimmed yogurt 150.0g 64.5kcal White bread 25.0g 66.8kcal Dinner, about 30% of the daily energy Semi-skimmed milk mozzarella Semi-skimmed milk ricotta 80.0g 203.2kcal Rocket 100.0g 25.0kcal Extravirgin olive oil 10.0g 90.0kcal White bread 75.0g 200.3kcal

Constipation Diet Example - Day 7

Breakfast, about 15% of the daily energy Partially skimmed cow's milk 250.0ml 122.5kcal All - bran 30.0g 78.0kcal Wholemeal biscuits 15.0g 67.2kcal Snack 1, about 10% of the daily energy Apple 150.0g 67.5kcal Partially skimmed yogurt 150.0g 64.5kcal White bread 25.0g 66.8kcal Lunch, about 35% of the daily energy Wholemeal pasta with chicory Whole wheat semolina pasta 80.0g 259.2kcal Chicory 100.0g 10.0kcal Grated Parmesan cheese) 10.0g 39.2kcal Low-fat cottage cheese 100,0 86.0kcal Cabbage 150.0g 37.5kcal Extra virgin olive oil 15.0g 135.0kcal White bread 25.0g 66.8kcal Snack 2, about 10% of the daily energy Pear 150.0g 87.0kcal Partially skimmed yogurt 150.0g 64.5kcal White bread 25.0g 66.8kcal Dinner, about 30% of the daily energy Turkey paillard Turkey breast 150.0g 166.5kcal Valerian (soncino) 100.0g 21.0kcal Extravirgin olive oil 20.0g 180.0kcal White bread 75.0g 200.3kcal