Total calories: 2624kcal
Carbohydrates: (50%) 1312kcal
Proteins: (30%) 787,2kcal
Fats: (20%) 524,8kcal
Breakfast
Product
|
Kcal
|
Carbohydrates
|
Proteins
|
Fats
|
Milk (200ml)
+
Nesquik (14g)
|
150kcal
|
21g
De los cuales azúcares: 20,5g
|
7,5g
|
3,8g
De las cuales saturadas: 2,2g
|
Natural orange juice (100ml=100g)
|
42kcal
|
10,5g
|
0,8g
|
0,2g
|
Bread (50g)
|
134,5kcal
|
28,7g
|
4,65g
|
0,1g
|
Oil (10g)
|
90kcal
|
0g
|
0g
|
10g
|
Cereals (30g)
|
117kcal
|
25,5g
De los cuales azúcares: 9,6g
|
1,7g
|
0,8g
De las cuales saturadas: 0,4g
|
Mid-morning snack
Product
|
Kcal
|
Carbohydrates
|
Proteins
|
Fats
|
Baguette (125g)
|
338,75kcal
|
71,75g
|
11,72g
|
0,2g
|
Chicken breast (100g)
|
108kcal
|
0g
|
22,4g
|
2,1g
|
Watermelon (100g)
|
15kcal
|
3,7g
|
0,7g
|
0g
|
Lunch
Product
|
Kcal
|
Carbohydrates
|
Proteins
|
Fats
|
lean (150g)
|
237kcal
|
0g
|
31,8g
|
11,25g
|
Bread
(baguette = 125g)
|
338,75kcal
|
71,75g
|
11,72g
|
0,2g
|
Pomegranate (100g)
|
67kcal
|
16,2g
|
0,8g
|
0,7g
|
1 yogurt (125g)
|
95kcal
|
14,3
De los cuales azúcares: 14,3g
|
3,8g
|
2,5g
De las cuales saturadas: 1,6g
|
Afternoon snack
Product
|
Kcal
|
Carbohydrates
|
Proteins
|
Fats
|
2 banana
|
170kcal
|
44,4g
|
2,2g
|
0,4g
|
Cooked ham (60g)
|
75,6kcal
|
1,8g
|
12g
|
0,8g
|
Tuna in water(100g)
|
127kcal
|
0g
|
28g
|
0,8g
|
Dinner
Product
|
Kcal
|
Carbohydrates
|
Proteins
|
Fats
|
Pink salmon (120g)
|
118,8kcal
|
0g
|
20,34g
|
3,52g
|
Lemon(100g)
|
29kcal
|
8,1g
|
0,6g
|
0,6g
|
Cheese (100g)
|
328kcal
|
0g
|
25,9g
|
24,9g
|
Apple(100g)
|
58kcal
|
15,2g
|
0,30g
|
0,2g
|
Total
Kcal
|
Carbohydrates
|
Proteins
|
Fats
|
|
My consume
|
2639,4kcal
|
332,4g x4= 1331,6kcal
|
186,93g x4= 747,72kcal
|
63,07g x9= 567,63kcal
|
What I need
|
2624kcal
|
1312kcal
|
787,2kcal
|
524,8kcal
|
Difference
|
+15,4 kcal
|
+19,6 kcal
|
-39,48kcal
|
+42,83kcal
|
A good diet needs all kind of aliments and we have to calculate how many calories we need in a day. After that, we need to calculate the carbohydrates, proteins and fats we have to consume.
On my normal diet, I consume less calories than the calories that I need and on this diet I had all the calories, proteins, fats and carbohydrates that I need on a day according to my weight and the exercice I practise on a week.
I think this is a great project to learn about a healthy diet, the calories we need and lots of other really important and interesting things.
