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30 dagen ‘You Can Do It’ maaltijdplan Tel Sell
4
Voedingsmiddelen die u in uw dieet kunt gebruiken:
FRUIT:
ZETMEEL:
Begin met 1 portie fruit per dag, langzaam op te
voeren naar 2 (vrouwen) en 3 porties (mannen)
Appel - 1 kleine
Abrikoos – 5 schijven, gedroogd of 3 vers.
Peer – 1 kleine
Verse blauwe bessen – 1 kop
Cantaloupe – 1 kop
Perzik – 1 middelgrote
Begin met 1 portie per dag, langzaam op te
voeren naar 3 porties per dag
Bagel – 1 kleine (volkoren)
Gerst – halve kop
Brood – 1 sneetje, volkoren, haver en zemelen,
rogge of tarwe.
Ontbijtgranen – 2 koppen (lees het etiket, het
product dient 8 gr of meer aan vezels per portie
te bevatten en minder dan 8 gr suiker per portie)
Couscous - ½ kop gekookte volkoren tarwe of
Israeli couscous
Erwten* - ½ kop
Muffins – 1 kleine Bran muffin
Pasta – alleen volkoren tarwe, ½ kop gekookt
Pita – 30 gr met molenstenen gemalen of
volkoren tarwe
Popcorn – 2 koppen (geen boter)
Zoete aardappel* – 1 kleine
Rijst - ½ kop gekookte wilde of bruine rijst
Yam* – 1 kleine
Wasa crackers
Engelse muffin
Rijstwafel
*Erwten, zoete aardappel en yam worden als
zetmeelhoudende groenten beschouwd, zie ze
als een portie zetmeel/graan.
ZUIVEL:
Melk
mager of vetloos
dagelijks 2 koppen
Yoghurt – vetloos, met kunstmatige zoetstof,
met een smaakje (beperk tot 120cc per dag)
BONEN/GROENTEN:
Black
-
eyed peas
(ogenbonen)
begin met 1/3
– 1/2 kop als portie
Tuinbonen, Cannellini bonen, Great
Northern bonen, Navy bonen, Pinto bonen,
witte bonen - begin met 1/3 – 1/2 kop als portie
DIVERSEN:
Chocolade
met mate, 85 gr bittere of semi
-
sweet chocolade
Pudding – 85 gr suikervrij en vetloos
4


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