Maintenance Diet Example (Normal Calorie)

The maintenance (or normocaloric) diet is a balanced diet that serves to maintain a constant body weight and to maintain the balance between fat-free mass (FFM) and fat (FM).

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.

Balance of the maintenance diet

By semantic definition, the maintenance diet must be normocaloric and balanced.

Its composition respects all the criteria of a good and healthy diet and, since it must be followed for an indefinite time, the accuracy with which the professional composes it MUST be even greater than that with which he draws up periodic low-calorie or high-calorie diets.
First of all, the maintenance diet provides a sufficient quantity of energy to guarantee the state of eunutrition, and respects the organic needs imposed by both physical and mental daily activities. The caloric breakdown in the day fully complies with all individual needs but without exceeding the total energy; generally it is divided into 5 meals, of which 3 main ones (breakfast 15% of the TOT energy, lunch 40% of the TOT energy and dinner 35% of the TOT energy) and 2 secondary or complementary ones (2 snacks of 5% of the TOT energy).
From a nutritional point of view, the maintenance diet must be organized by keeping under control especially those macro and microelements most frequently subject to alteration in the diet. For adults:

• Proteins: 0.75 to 1.2g / kg of desirable physiological weight / day
• Lipids: 25-30% of total kcal
  • Of which saturated about 10%
• Cholesterol: not> 300mg / day
• Carbohydrates: the remaining energy
  • Of which simple about 12%
• Fiber: about 30g / day
• Iron: 10 to 18mg (excluding pregnant women and nurses)
• Calcium: 1000 to 1500 (excluding pregnant women and nurses)
• Thiamine: 0.4mg per 1000kcal dietary
• Riboflavin: 0.6mg per 1000kcal dietary
• Niacin: 6.6mg per 1000kcal dietary
• Retinol Equivalents: 600-700 µg / day
• B.C. Ascorbic: 60mg / day

Each of the above values ​​must be corrected for: age, sex, build and any special physiological conditions.
Food choices equally respect individual preferences and the indications mentioned in the guidelines for a good and healthy diet.

Example

Female, housewife, mother of two teenage children, consumes 1 glass of red wine a day.

Sex Female Age 40 Height cm 168 Wrist circumference cm 15,5 Constitution Normal Height / wrist 10,8 Morphological type Normolineo Weight kg 65,1 Body mass index 23,9 Physiological body mass index desirable 21,7 Desirable physiological weight kg 59,1 Basal metabolism kcal 1343 Physical activity level coefficient Moderate No Aus. 1.56 Energy expenditure kcal 2095,1 Diet NORMOCALORICA 2095 Kcal Lipids 25% (excluding alcohol) 903.6Kcal 55.6g Proteins 1.2g / kg 662Kcal 70.9g Carbohydrates 60.8% (excluding alcohol) 1747.6kcal 324.4g Alcohol 13.6g Breakfast 15% 314kcal Snack 5% 105kcal Lunch 40% 838kcal Snack 5% 105kcal Dinner 35% 733kcal

NB: Some weights can be evaluated without the aid of a scale, for example:

• Liquid 250-300ml / g = 1 cup
• Liquid 200ml / g = 1 small cup
• Liquid 150ml / g = 1 full glass
• Liquid 10g = 1 tbsp
• Liquid 5g = 1 tsp
• Grana 10g = 1 tbsp
• 5g grits = 1 tsp
• Fruit or vegetable 150g = medium-small size
• Fruit or vegetable 200g = medium size
• Fruit or vegetable 250g = medium-large size
• Walnut kernel, almond, pecan nut, hazelnut = 3g
• Bread 20-25g = medium slice
• Bread 30-35g = large slice

High calorie diet menu example - DAY 1

Breakfast 15% kcal TOT Partially skimmed cow's milk 250ml, 125kcal Muesli 40g, 136kcal Finger biscuits 25g, 91.3kcal Snack 5% kcal TOT Apple, with peel 200g, 104kcal Lunch 40% kcal TOT Spaghetti with tomato sauce Semolina pasta 90g, 320.4kcal Tomato sauce 100g, 24kcal Parmesan 10g, 39.2 kcal Endive 100g, 17kcal Extra virgin olive oil 15g, 135kcal Whole grain bread 100kcal, 243kcal Snack 5% kcal TOT Pear 200g, 116kcal Dinner 35% kcal TOT Hard-boiled eggs Chicken eggs 100g, 143kcal Potatoes 200g, 154kcal Extra virgin olive oil 10g, 90kcal Whole grain bread 100g, 243kcal Red wine 120ml, 102kcal

High calorie diet menu example - DAY 2

Breakfast 15% kcal TOT Partially skimmed cow's milk 250ml, 125kcal Muesli 40g, 136kcal Biscuits 25g, 91.3kcal Snack 5% kcal TOT Oranges, with peel 200g, 126kcal Lunch 40% kcal TOT Mushroom risotto Long grain parboiled white rice 90g, 336.6kcal Champignon mushrooms 100g, 22kcal Parmesan 10g, 39.2 kcal Green radicchio 100g, 23kcal Extra virgin olive oil 15g, 135kcal Whole grain bread 100g, 243kcal Snack 5% kcal TOT Kiwi 200g, 122kcal Dinner 35% kcal TOT Grilled sirloin Veal sirloin 200g, 220kcal Zucchini 200g, 32kcal Extra virgin olive oil 10g, 90kcal Whole grain bread 100g, 243kcal Red wine 120ml, 102kcal

High calorie diet menu example - DAY 3

Breakfast 15% kcal TOT Partially skimmed cow's milk 250ml, 125kcal Muesli 40g, 136kcal Finger biscuits 25g, 91.3kcal Snack 5% kcal TOT Apple, with peel 200g, 104kcal Lunch 40% kcal TOT Stewed beans Ripe beans 250g, 292.5kcal Parmesan 10g, 39.2 kcal Rocket 100g, 25kcal Extra virgin olive oil 15g, 135kcal Whole grain bread 100kcal, 243kcal Snack 5% kcal TOT Pear 200g, 116kcal Dinner 35% kcal TOT Ricotta Cow ricotta, from partially skimmed milk 125g, 172.5kcal Potatoes 200g, 154kcal Extra virgin olive oil 10g, 90kcal Whole grain bread 100g, 243kcal Red wine 120ml, 102kcal

High calorie diet menu example - DAY 4

Breakfast 15% kcal TOT Partially skimmed cow's milk 250ml, 125kcal Muesli 40g, 136kcal Biscuits 25g, 91.3kcal Snack 5% kcal TOT Oranges, with peel 200g, 126kcal Lunch 40% kcal TOT Pennette with garlic, oil and chilli Semolina pasta 90g, 320.4kcal Chili pepper 5g, 15.7kcal Parmesan 10g, 39.2 kcal Spinach 200g, 46kcal Extra virgin olive oil 15g, 135kcal Whole grain bread 100kcal, 243kcal Snack 5% kcal TOT Kiwi 200g, 122kcal Dinner 35% kcal TOT Steamed sea bass Sea bass 200g, 194kcal Biete 200g, 38kcal Extra virgin olive oil 10g, 90kcal Whole grain bread 100g, 243kcal Red wine 120ml, 102kcal

High calorie diet menu example - DAY 5

Breakfast 15% kcal TOT Partially skimmed cow's milk 250ml, 125kcal Muesli 40g, 136kcal Finger biscuits 25g, 91.3kcal Snack 5% kcal TOT Apple, with peel 200g, 104kcal Lunch 40% kcal TOT Pumpkin risotto Parboiled white rice, long grain 90g, 336.6kcal Pumpkin 100g, 26kcal Parmesan 10g, 39.2 kcal Lettuce 100g, 18kcal Extra virgin olive oil 15g, 135kcal Whole grain bread 100g, 243kcal Snack 5% kcal TOT Pear 200g, 116kcal Dinner 35% kcal TOT Sautè of Mussels Mussel or mussel (clean clam) 100g, 129kcal Artichokes 150g, 70.5kcal Extra virgin olive oil 10g, 90kcal Whole grain bread 100g, 243kcal Red wine 120ml, 102kcal

High calorie diet menu example - DAY 6

Breakfast 15% kcal TOT Partially skimmed cow's milk 250ml, 125kcal Muesli 40g, 136kcal Finger biscuits 25g, 91.3kcal Snack 5% kcal TOT Apple, with peel 200g, 104kcal Lunch 40% kcal TOT Boiled chickpeas Ripe chickpeas 90g, 300.6kcal Parmesan 10g, 39.2 kcal Rocket 100g, 25kcal Extra virgin olive oil 15g, 135kcal Whole grain bread 100g, 243kcal Snack 5% kcal TOT Pear 200g, 116kcal Dinner 35% kcal TOT Ricotta Cow ricotta, from partially skimmed milk 125g, 172.5kcal Potatoes 200g, 154kcal Extra virgin olive oil 10g, 90kcal Whole grain bread 100g, 243kcal Red wine 120ml, 102kcal

High calorie diet menu example - DAY 7

Breakfast 15% kcal TOT Partially skimmed cow's milk 250ml, 125kcal Muesli 40g, 136kcal Finger biscuits 25g, 91.3kcal Snack 5% kcal TOT Apple, with peel 200g, 104kcal Lunch 40% kcal TOT Horse carpaccio Horsemeat 150g, 199.5kcal Lemon juice 10g, 3.8kcal Carrots 200g, 82kcal Extra virgin olive oil 15g, 135kcal Whole grain bread 100g, 243kcal Red wine 120ml, 102kcal Snack 5% kcal TOT Pear 200g, 116kcal Dinner 35% kcal TOT Pizza margherita 250g, 677kcal Blonde beer 300ml, 102kcal