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proiect Tehnician Nutritionist
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DE CE SA MANCAM SANATOS?
O alimentatie sanatoasa nu inseamna neaparat teorii stricte de
nutritie , sa fii nerealist de slab sau sa te privezi de alimentele pe
care le iubeti. nseamna sa te simi minunat, plin de energie, sa ai o
stare de spirit stabila si sa ai grija de sanatatea ta per ansamblu. O
alimentatie sanatoasa poate fi la indemana oricui prin nvarea unor
elementele de baz de nutritie si prin folosirea lor in viata de zi cu zi.
Din acest motiv consider ca educatia in acest domeniu este foarte
importanta.
Alimentatia sanatoasa inseamna mai mult decat mancarea din farfurie inseamna si perceptia
noastra asupra mancarii: ea ne poate fi cel mai bun prieten sau cel mai mare dusman. Obiceiurile
alimentare sanatoase se invata, la fel cum au fost invatate si cele rele. Orice comportament se
invata; chiar si preferinele pentru anumite gusturi sau alimente
Este trist faptul ca de cele mai multe ori ne intoarcem atentia catre un stil de viata si o alimentatie
sanatoase doar atunci cand ajungem pe marginea prapastiei. Multi dintre noi, pentru a face
schimbari la nivel de alimentatie si stil de viata, asteptam clipa in care dam nas in nas cu moartea.
Cu totii cred ca am trait momentul in care am aflat ca o persoana apropiata sufera de cancer, de
diabet sau si mai grav, ca a decedat subit in urma unui infarct sau in urma unei alte conditii care ar
fi putut prevenita si evitata printr-o alimentatie corespunzatoare.
Vorbesc in cunostinta de cauza; Tatal meu a fost o victima a cancerului si stiu ca dupa o asemenea
situatie nu iti raman decat intrebari. Atunci am inceput sa studiez nutritia...Bineinteles ca nici o
alimentatie si un stil de viata care sustin sanatatea nu garanteaza tinerete fara batranete si viata
fara de moarte, insa cu siguranta garanteaza o calitate crescuta a vietii.
ANAMNEZA
INFORMATII GENERALE DATA: 20.04.2014
NUME _ZARNESCU_ PRENUME _MARINA_ TELEFON _0733044297_ EMAIL [email protected]
OCUPATIE _marketing_ SEX _F_ VARSTA _27_ STATUT SOCIAL _casatorita_ COPII _1_
INFORMATII MEDICALE
GRUPA SANGVINA _ 0_ CONDITII SPECIALE (Alaptare / Sarcina etc. ) _ALAPTARE_
MEDICAMENTE ADMINISTRATE (prezent sau ultimele 6 luni): ( anticonceptionale, antibiotice, colesterol,
HTA etc.): -
mailto:[email protected]
SUPLIMENTE ALIMENTARE (vitamine, minerale, aminoacizi, pastile slabit, laxative, etc.) : vitamine
Elevit, Magne B6, Ulei de Somon, Fier,
ANALIZE: (data efectuarii analizelor): 17.03.2014
ANALIZA VALORI ACTUALE VALORI NORMALE
TENSIUNE ARTERIALA:
HEMOGLOBINA 10.1 g / dL 12.0 15.0 g / dL
HEMATOCRIT 31.8 % 36.0 % 46.0 %
CONCENTRATIE HEMOGLOBINA
ERITROCITARA MEDIE 31.8 g / dL 32.0 35.5
GLUCOZA 74 mg / dL 65.0 115.0 mg / dL
FIBRINOGEN 523 mg / dL 200 393 mg / dL
ACID URIC 3.3 mg / dL 2.6 6.0 mg / dL
CREATININA 0.6 mg / dL 0.6 1.0 mg / dL
SODIU
POTASIU
CALCIU TOTAL
CALCIU IONIC
MAGNEZIU
SIDEREMIE 40.7 g / dL 37.0 170.0 g / dL
COLESTEROL TOTAL
HDL
LDL
TRIGLICERIDE
ISTORIC MEDICAL:
BOALA / SIMPTOM PERSONA
L (varsta)
FAMILIE
(varsta) DESCRIERE / OBSERVATII
ALERGII
ANEMIE 26 In timpul sarcinii
ANXIETATE /ATACURI PANICA
ASTM
BOLI AUTOIMUNE
CANCER >60 Bunicii
OBOSEALA CRONICA
DEPRESIE
DIABET
BOLI PIELE
INTOLERANTE / ALERGII
ALIMENTARE
BOLI FIERE
GUTA
BOLI CARDIOVASCULARE
HEPATITA
BOLI INIMA
DISLIPIDEMII
HIPERTENSIUNE ARTERIALA
HIPOTENSIUNE ARTERIALA
HIPER / HIPO GLICEMIE
BOLI DIGESTIVE 16 Gastrita
BOLI RINICHI
BOLI PLAMANI 20 Pneumonie
BOLI FICAT
OSTEOPOROZA
SINDROM PM
OVARE POLICHISTICE
PROSTATA
TIROIDA
BOLI DIGESTIVE
ALTELE 27 Fibrom
EVALUARE NIVEL ACTIVITATE FIZICA
ESTI O PERSOANA ACTIVA D.P.D.V. FIZIC? _____ DA __X__ NU
DACA NU, CE TE IMPIEDICA? Momentan astept sa treaca cele 3 luni dupa operatia de cezariana sa
pot face sport. Fac plimbari de max 2 ore
DACA DA, DETALIAZA:
ACTIVITATE
TIP / INTENSITATE
( scazuta moderata
ridicata)
NR. ZILE /
SAPTAMANA
DURATA
(ore)
YOGA / STRETCHING
CARDIO / AEROBIC
(alergat,bicicleta,inot,kangoo etc.)
ANTRENAMENT REZISTENTA
(antrenament cu greutati, pilates, clase
tonifiere)
SPORTURI RECREERE
ALTELE
EVALUARE CORPORALA
INALTIME 1.63 cm GREUTATE 73 kg IMC __27__ ( ideal 19-25 )
CIRCUMFERINTA TALIE ______ (risc crescut: femei > 88cm, barbati >102 cm)
CIRCUMFERINTA SOLD _______ RAPORT T/S _______ (risc crescut: femei > 0,8, barbati > 1)
Crestere / scadere in greutate in ultimul an? __X__DA ______NU
DACA DA, CAT? 24 kg MOTIV sarcina
NECESAR ENERGETIC ACTUAL:
RMB: __1453___ Total kcal
RMB + Nivel activitate: ___1998__ Total kcal
OBIECTIV _ 57 kg_ TIMP DORIT PENTRU ATINGEREA OBIECTIVULUI 3-4 luni
DESCRIE CE PRESUPUNE FIZIC ACEST OBIECTIV PENTRU TINE (cum te vezi la momentul
atingerii obiectivului) Ma vad cel putin la fel cum eram inainte sa raman insarcinata, fara celulita, sa
elimin burta total si pe cat posibil sa tonifiez corpul
CE ANUMTE TE MOTIVEAZA / IMPINGE SPRE ACEST OBIECTIV Kilogramele in plus ma fac sa
nu imi placa sa ma uit in oglinda, burta inca a ramas iar celulita este in floare
CARE CONSIDERI CA AR PUTEA FI CELE MAI MARI PROVOCARI / PIEDICI ALE TALE IN
ATINGEREA OBIECTIVULUI (familie, program, bani etc.) Programul solicitant cu bebelusul, timpul
limitat de gatit si de sala.
NECESAR ENERGETIC PENTRU ATINGEREA OBIECTIVULUI:
__2498__ Total kcal
___15___ Proteine (% kcal) _95__ Proteine ( g ) ___1,3__ Proteine (g/kg)
___61___ Carbohidrati (% kcal) __382__ Carbo ( g ) __5,23____ Carbo (g/kg)
___24___ Grasimi (% kcal) __66__ Grasimi ( g ) ___0,9___ Grasimi (g/kg)
____35__ Fibre (g)
ALTE MENTIUNI: obiectivul care trebuie urmarit este o alimentatie sanatoasa si adecvata care sa
ajute organismul sa furnizeze cantitatea necesara de lapte fara ca organismul mamei sa aiba de suferit
asadar valorile nutritionale vor fi conforme cu acest obiectiv si nu conforme cu obiectivul dorit de
clienta ( slabirea a 16 kg in 4 luni de alaptare)
STIL DE VIATA ALIMENTAR
ISTORIC DIETE:
1. IN PREZENT TII O DIETA / UN REGIM ANUME SAU AI TINUT IN TRECUT? __X__DA ______
NU
2. DACA DA, DETALIAZA ( dieta, varsta, descriere):
Dieta low carb 26 am fost la nutritionist, am tinut doar 2 sapt, apoi am aflat de sarcina
Dieta Dukan 25 am slabit 6 kg si au revenit
3. CE REZULTATE / CONSECINTE AU AVUT? Efectul yoyo kilogramele au revenit, nu am pastrat
stilul de alimentatie
4. AI MAI APELAT LA UN SPECIALIST IN NUTRITIE IN TRECUT? __X__DA ______ NU
5. DACA DA, CE AI APRECIAT SI CE TI-A DISPLACUT LA EXPERIENTA RESPECTIVA?
AM APRECIAT: ca dieta a fost personalizata, s-a facut pe baza analizelor de sange
si am fost monitorizata
MI-A DISPLACUT: costurile relativ mari
STIL DE VIATA ALIMENTAR:
1. CINE GATESTE CEL MAI MULT IN CASA? Eu
2. CU CINE IEI MASA DE OBICEI? Mai mult singura
3. CE PREFERINTE ALIMENTARE AU ACESTE PERSOANE? Sotul mananca mai mult in oras,
aproape numai carne cu cartofi prajiti
4. CUM PREPARI DE OBICEI ALIMENTELE? (prajite, la cuptor, la abur, fierte etc.) Avand In vedere ca
alaptez, gatesc la cuptor si la abur
5. CARE E METODA PREFERATA DE GATIT? DE CE? La abur este cel mai usor
6. CINE FACE CUMPARATURILE CEL MAI DES? DE UNDE? Eu, din Cora
7. CITESTI ETICHETELE ALIMENTELOR? _______DA ___X___ NU
8. DACA DA, CE INFORMATII CITESTI? -
9. DE CATE ORI PE SAPTAMANA MANANCI LA RESTAURANT? 1-2 ori
10. DE CATE ORI PE SAPTAMANA MANANCI LA FAST-FOOD? 0
11. NUMERI CALORIILE PE CARE LE CONSUMI? ______DA __X__ NU
12. DACA DA, DE CE? -
13. EXISTA ANUMITE ALIMENTE PE CARE LE EVITI? __X__ DA ______ NU
14. DACA DA, DETALIAZA: Alimente relativ interzise sau tinute sub observatie in alaptare: rosii,
castraveti, vinete, broccoli, varza, fasole, ceapa, usturoi, citrice, ciocolata, cafea etc
15. AI INTOLERANTE SAU ALERGII ALIMENTARE ? ______ DA __X__ NU
16. DACA DA, DETALIAZA: -
17. ALIMENTE LA CARE POFTESTI Nu am pofte in mod special. Periodic simt nevoia de dulce.
18. ALIMENTE CARE NU ITI PLAC n/a
19. FUMEZI? ______ DA __X__ NU
20. DACA DA, CAT? -
21. CONSUMI ALCOOL? ______ DA __X__ NU
22. DACA DA, CAT DE DES __-__, CE FEL DE ALCOOL __-___ SI IN CE CANTITATI __-___?
23. CAT DE DES CONSUMI URMATOARELE ALIMENTE:
TIP ALIMENTE NICIODATA 2-3 ori /
luna
1 data /
sapt
2-3 ori /
sapt
4-5 ori /
sapt
1 data /
zi
2-3 ori /
zi
FAST FOOD X
MANCARE
RESTAURANT
X
SEMI-PREPARATE X
MANCARE GATITA
ACASA
X
CARNE VITA X
CARNE PORC X
CARNE MIEL X
CARNE PUI X
ORGANE X
PESTE APA DULCE X
PESTE APA SARATA X
PRODUSE SOIA X
LEGUMINOASE X
BISCUITI /
NAPOLITANE /
CROISSANTE
X
PRODUSE PATISERIE X
COVRIGI X
CHIPSURI / ALTE
SNACKSURI
X
CEREALE INTEGRALE X
CEREALE RAFINATE
(paste albe, paine alba,
orez alb)
X
FRUCTE
PROASPETE/CONGEL
ATE
X
FRUCTE GATITE X
LEGUME PROASPETE X
LEGUME GATITE X
LEGUME VERZI/CU
FRUNZE VERDE
INCHIS
X
CONSERVE LEGUME /
FRUCTE
X
CONSERVE PESTE X
MARGARINA X
LAPTE X
LACTATE (IAURT,
UNT)
X
BRANZETURI X
OUA X
CARTOFI PRAJITI X
CARNE PRAJITA X
ALIMENTE CU ZAHAR
ADAUGAT
X
INDULCITORI
ARTIFICIALI
X
ALIMENTE CU
INDULCITORI
ARTIFICIALI
X
NUCI/ SEMINTE/
ALUNE
X
GRASIMI (ULEI,
MAIONEZA,UNT,FRIS
CA)
X
24. CAT DE DES CONSUMI URMATOARELE BAUTURI
TIP BAUTURA FRECVENTA
(ZI / SAPT / LUNA)
CANTITATE
ZILNICA
CANTITATE
SAPTAMANALA
CAFEA NORMALA 0
CAFEA
DECOFEINIZATA
0
APA PLATA 2l pe zi
APA CARBOGAZOASA 0
SUC NATURAL DE
FRUCTE
1-2/sapt - limonada 0.5 l/sapt
SUC FRUCTE COMERT 0
BAUTURI
CARBOGAZOASE
DULCI
0
BAUTURI DE TIP
COLA
0
BAUTURI DIETETICE (
CU INDULCITORI
ARTIFICIALI)
0
BAUTURI SPORTIVI
(izotonice etc. )
0
BAUTURI
ENERGIZANTE
0
25. BAZANDU-TE PE FELUL IN CARE MANANCI IN MOD REGULAT, CARE DIN AFIRMATIILE DE
MAI JOS TE REPREZINTA:
_X_ MANANC REPEDE _X_ MEMBRII FAMILIEI AU ALTE PREFERINTE
_X_ MANANC NEREGULAT _X_ IMI PLACE SA MANANC
_X_ MANANC PE FOND EMOTIONAL ___MANANC PREA MULT
___MANANC NOAPTEA-TARZIU ___MANANC PENTRU CA TREBUIE
_X_ MANANC CONSTRANS/A DE TIMP ___RELATIE NEGATIVA CU MANCAREA
___NU-MI PLACE MANCAREA SANATOASA ___MA LUPT CU PROBLEME LEGATE DE ALIMENTATIE
___CALATORESC DES ___CONFUZ/A IN LEGATURA CU ALIMENTATIA
_X_ NU PLANIFIC MESELE/MENIURILE ___MANANC FRECVENT LA FAST FOOD
___MANANC CE IMI PICA IN MANA _X_ ALEG GUSTARI NESANATOASE
___ NUMAR CALORIILE ___RESTRICTIONEZ GRASIMI
___NUMAR GRAMELE DE GRASIME ___RESTRICTIONEZ CALORII
___TIN REGIMURI SLABIT DIN REVISTE ___ALEG ALIMENTELE DUPA INDICELE GLICEMIC
___IAU PASTILE SLABIT _X_ SAR PESTE MESE
___MANANC PREA PUTIN ___MANANC MICUL DEJUN
___RONTAI INTRE MESE ___MANANC PUTIN SI DES
_X_ MANANC MULT SI RAR ___MANANC FRUCTE DUPA MASA
___MANANC DESERT DUPA MASA _X_ CEDEZ USOR TENTATIILOR SI POFTELOR
___MA ABTIN DE LA CE POFTESC
26. CARE CONSIDERI CA SUNT PROBLEMELE/GRESELILE TALE IN ALIMENTATIE? Nu mananc 3
mese pe zi si 2 gustari, de multe ori sar peste micul dejun, am pofte de dulce
27. OBICEIURILE ALIMENTARE CARE CONSTITUIE O PROVOCARE PENTRU TINE (obiceiuri
bune/sanatoase pe care incerci sa le adopti) sa respect cele 3 mese pe zi + gustari, sa gatesc sanatos, sa
aleg alimentele sanatoase
28. OBICEIURILE ALIMENTARE DE CARE ESTE MULTUMIT/A minim 2l apa/zi, nu mananc mult
Concluzii anamneza
- O usoara anemie si analize de sange cu valori in afara celor normale, situatii insa normale
avand in vedere sarcina (analizele sunt facute in ultima luna de sarcina )
- Kilograme prea multe castigate in sarcina datorita obiceiurilor alimentare nesanatoase (
mananc mult si rar, sar peste mese, mananc repede, pe fond emotional, neregulat) la care
s-a adaugat gandirea sunt insarcinata deci imi permit sa mananc orice si oricat
- Obiective nerealiste slabire in perioada alaptarii + Slabire 16 kg in 4 luni
- Constientizare a comportamentelor daunatoare
Solutii si propuneri
- Explicarea obiectivului care trebuie urmarit acum, a obiectivului realist (alimentatie
sanatoasa adecvata necesitatilor nutritionale alaptarii)
- Explicarea si invatarea cum si ce alimente trebuiesc alese la cumparaturi, explicarea
importantei citirii cu atentie a etichetelor alimentare si indicarea alimentelor si
substantelor care trebuiesc evitate cu atat mai mult pentru a proteja bebelusul extrem de
sensibil
- Crearea unui program de masa si a unui meniu care sa respecte necesitatile nutritionale
situatiei speciale in care se afla
ALAPTAREA
Laptele matern este cea mai buna hrana pe care nou-nascutul o poate primi. Ii asigura o
alimentatie completa si in acelasi timp este o hrana usor digerabila de sistemul lui digestiv inca
nedezvoltat. Deoarece bebelusul digerta cu usurinta laptele matern, el poate manca des.
Alaptarea este, bineinteles, o decizie personala si fiecare femeie procedeaza asa cum considera
insa Academia Americana de Pediatrie, Organizatia Mondiala a Sanatatii si alte organisme din
domeniul sanatatii recomanda alaptarea exclusiva pana la 6 luni dupa care continuarea alaptarii
alaturi de inceperea diversificarii alimentatiei. Alaptarea se recomanda pana la varsta de 2 ani.
Pe langa o alimentatie completa si adecvata sistemului digestiv al bebelusului, alaptarea are multe
alte beneficii printre care:
ajuta la dezvoltarea maxilarului bebelusului (intrucat suptul la san este mult mai dificil
decat suptul din biberon).
Scade riscul de alergii, diabet, boala celiaca, infectii urinare si respiratorii, , boala Crohn,
sindromul mortii subite a sugarului si altele1
se vorbeste de asemenea despre scaderea riscului de obezitate la maturitate si de o mai
buna dezvoltare intelectuala ( desi aceste teorii sunt inca insuficient demonstrate )
prin intermediul laptelui matern bebelusul primeste anticorpi si alte substante care
protejeaza bebelusul de infectii, substante ce nu sunt continute de laptele-formula
Pe langa beneficiile aduse nou-nascutului, alaptarea aduce beneficii si mamei:
scade riscul de cancer la san si cancer ovarian
reduce depresia
scade riscul de osteoporoza
este o metoda contraceptiva naturala. In primele 6 luni de la nastere, alaptarea asigura
protectie in proportie de 98%
poate ajuta la scaderea in greutate, alaptarea consumand aproximativ 500 kcal / zi2
1 http://pediatrics.aappublications.org/content/100/6/1035.full.pdf+html
http://pediatrics.aappublications.org/content/100/6/1035.full.pdf+html
Desi laptele formula este imbunatatit continuu el nu poate inlocui cu adevarat laptele matern.
Laptele matern contine o cantitate mai mare de colesterol decat aproape orice alt aliment si in
plus, peste 50% din calorii provin din grasimi, in mare parte saturate. Atat colesterolul cat si
grasimile saturate sunt esentiale in dezvoltarea bebelusui, cu precadere in dezvoltarea creierului
acestuia. Majoritatea formulelor de lapte comercializate sunt sarace in grasimi saturate iar
formulele din soia sunt complet lipsite de colesterol.
ALIMENTATIA IN ALAPTARE
Una din cele mai frecvente intrebari pe care proaspetele mamici le au este daca au nevoie de o
dieta speciala pe perioada alaptarii. In cele mai multe cazuri, raspunsul este nu. Femeile care
alapteaza ar trebui sa aiba o alimentatie echilibrata si sa consume suficient de multe lichide
intrucat acestea sunt necesare pentru producerea de lapte.
Desi majoritatea femeilor sunt preocupate de eliminarea kilogramelor acumulate in timpul
sarcinii, o pierdere in greutate accelerata nu este recomandata, mai ales in primele luni de sarcina.
O reducere semnificativa a numarului de calorii consumate poate pune in pericol atat sanatatea
mamei cat si lactatia.
Desi nu exista o dieta speciala pentru perioada alaptarii, proaspetele mamici pot urma o serie de
sugestii care sa le ajute sa aiba o alimentatie corecta si sanatoasa:
aport suficient de lichide: laptele contine in mare masura apa si cantitatea de lapte
produsa depinde de cantitatea de lichide consumate. Autoritatea Europeana pentru
Siguranta Alimentara recomanda cresterea consumului de apa cu 600-700 ml/zi peste cei 2
l recomandati, pe perioada alaptarii. 3
varietate: pentru a-si asigura necesarul crescut de nutrienti si consumului crescut de
energie si pentru a putea suplimenta caloriile intr-un mod sanatos, femeile care alapteaza
trebuie, cu atat mai mult decat restul populatiei, sa adopte o alimentatie cat mai variata.
Caloriile suplimentare trebuie sa vina din alimente sanatoase precum fructe, legume,
lactate, oua, cereale integrale, peste, seminte si nu din snacks-uri, biscuiti, fast-food sau
alte alimente care nu aduc decat calorii goale.
Un aport caloric suficient: aportul caloric din perioada alaptarii trebuie sa fie cu
aproximativ 500 kcal mai mare decat necesarul dinaintea sarcinii si de obicei nu trebuie sa
scada sub 2000 kcal / zi 4
Desi nu exista suficiente dovezi ca anumite alimente consumate de mamele care alapteaza pot
produce colici bebelusilor lor, este posibil ca unele alimente consumate de mame sa le produca
acestora disconfort sau alergii . Daca bebelusul este agitat , trebuie tinut cont de alimentele
consumate in ultimele 6-24 ore si evitate pentru o perioada de timp pentru a vedea daca bebelusul
2 http://en.wikipedia.org/wiki/Breastfeeding
3 http://www.europeanhydrationinstitute.org/files/EHI_Key_Tips_on_Hydration_for_pregnant_women.pdf
4 http://www.chop.edu/healthinfo/maternal-nutrition-and-breastfeeding.html
http://en.wikipedia.org/wiki/Breastfeedinghttp://www.europeanhydrationinstitute.org/files/EHI_Key_Tips_on_Hydration_for_pregnant_women.pdfhttp://www.chop.edu/healthinfo/maternal-nutrition-and-breastfeeding.html
se linisteste. 5 Alimentele despre care se spune cel mai des ca pot provoca neplaceri bebelusilor
sunt:
potentialii alergeni ( cei mai comuni sunt laptele de vaca, soia, grau, porumb, oua si alune )
alimentele bogate in fibre precum leguminoasele, broccoli, varza etc.,
condimentele si alimentele cu gust puternic: usturoi, ardei rosu, chimen, curry si altele
asemenea
fructele acide precum citricele, capsunile, rosiile
Acestea sunt totusi mai mult pareri si impresii subiective ale mamelor, care au circulat de-a lungul
timpului si s-au transformat in mituri, intrucat nu exista dovezi stiintifice ca unul sau mai multe
alimente provoaca probleme digestive sau colici tuturor bebelusilor.
Unii experti sunt chiar de parere ca faptul ca laptele preia gustul alimentelor pe care le consuma
mama poate fi un avantaj datorita faptului ca bebelusul se obisnuieste cu o varietate de gusturi si
la momentul introducerii alimentelor, va accepta mult mai usor o varietate de alimente 6
Exista totusi substante care se recomanda a fi evitate in perioada alaptarii intrucat daca sunt
consumate de mama se vor regasi si in laptele consuma de bebelus. Dintre aceste substante
enumeram:
Cafea, ceai sau bauturi pe baza de cofeina; cofeina il poate agita pe bebelus si il poate
impiedica sa doarma
Alcoolul; Laptele este produs cu ajutorul substantelor din sangele mamei iar daca in
sange se gaseste alcool, atunci se va regasi si in laptele consumat de bebelus, in
aproximativ aceeasi concentratie.
Fumatul / tutunul; tutunul afecteaza de multe ori apetitul mamei si schimba gustul
alimentelor. In cazul fumatoarelor inraite se recomanda sa se limiteze consumul la mai
putin de 10 tigari / zi. Desi beneficiile laptelui matern depasesc riscul consumului redus de
tutun, nicotina si substantele adaugate in tigari trec din sangele mamei in lapte si pot
provoca bebelusului diaree, voma, insomnii si accelerarea batailor inimii.
CALCULAREA NECESARULUI ENERGETIC
Consumul energetic zilnic al unei persoane reprezinta cantitatea de energie ( exprimata in kilocalorii sau
kilojouli ) pe care acea persoana o consuma stand - prin intretinerea functiilor vitale ale
organismului si prin activitatea zilnica pe care o desfasoara
Consumul energetic este compus din energia necesara intretinerii functiilor vitale ale
organismului ( circulatie, respiratie, digestie, diviziune celulara etc. ), necesar cunoscut sub
denumirea de Rata Metabolismului Bazal si din energia necesara desfasurarii activitatilor zilnice (
mers, scris, alergat, gatit etc. )
5 http://www.mckinley.illinois.edu/handouts/pregnancy_lactation.html
6 http://www.breastfeedingbasics.com/qa/are-babies-sensitive-to-what-mom-is-eating
http://www.mckinley.illinois.edu/handouts/pregnancy_lactation.htmlhttp://www.breastfeedingbasics.com/qa/are-babies-sensitive-to-what-mom-is-eating
Consumul energetic se poate masura prin mai multe metode: calorimetrie directa(estimeaz
consumul energetic prin msurarea schimbului de cldur dintre corp i mediul nconjurtor),
calorimetrie indirecta (analizeaz concentraiile de gaze inspirate i expirate: O2 consumat, CO2
produs)7 sau diverse formule pentru estimarea consumului energetic. Pentru ca primele doua
metode sunt complexe si se pot aplica doar in conditii de laborator, cea mai raspandita si utilizata
metoda pentru calcularea necesarului caloric al unei persoane ramane estimarea acestuia prin
intermediul unor formule. Cele mai cunoscute formule sunt Harris-Benedict, Mifflin St Jeor si
metoda caloriilor / kgcorp in functie de indicele de activitate.
Metoda Harris-Benedict este cea mai cunoscuta si utilizata formula, fiind prima dezvoltata in
acest scop in anul 1919 si ulterior revizuita in 1984. Formula Mifflin St Jeor a fost dezvoltata in
anul 1990 si conform unui studiu publicat in Journal of the American Dietetic Association8
(studiu care a comparat 4 ecuatii predictive pentru necesarul energetic: Harris-Benedict, Mifflin-
St Jeor, Owen, si World Health Organization/Food and Agriculture Organization/United Nations
University) a avut cea mai mica marja de eroare dintre ecuatiile comparate.
Avand in vedere cele de mai sus, pentru calcularea necesarului energetic am folosit formula
Mifflin St Jeor. Pentru femei, aceasta formula este:
RMB = 10 * G + 6,25 * H 5 * V 161
G = greutatea in Kg
H = inaltimea in cm
V = varsta in ani
Pentru calcularea necesarului energetic total RMB se inmulteste cu un indice de activitate. Avand
in vedere informatiile culese din anamneza si indicii de activitate de mai jos9, putem calcula
necesarul caloric astfel:
Activitate scazuta Necesar caloric zilnic = RMB x 1.2
Activitate usoara Necesar caloric zilnic = RMB x 1.375
Activitate moderata Necesar caloric zilnic = RMB x 1.55
Activitate intensa Necesar caloric zilnic = RMB x 1.725
Activitate foarte intensa Necesar caloric zilnic = RMB x 1.9
RMB = 10*73 + 6,25*163 5*27 161 = 1453 kcal
Necesar caloric: 1465 * 1,375 = 1998 kcal
Alaptarea presupune un consum caloric de aproximativ 500 kcal / zi 10
prin urmare, adaugand cele
500 kcal suplimentare necesare alaptarii avem un necesar caloric total final:
7 http://nutritionist.info.ro/tag/calorimetrie/
8 http://www.journals.elsevierhealth.com/periodicals/yjada/article/S0002-8223%2805%2900149-5/abstract
9 http://en.wikipedia.org/wiki/Harris-Benedict_equation
http://nutritionist.info.ro/tag/calorimetrie/http://www.journals.elsevierhealth.com/periodicals/yjada/article/S0002-8223%2805%2900149-5/abstracthttp://en.wikipedia.org/wiki/Harris-Benedict_equation
1998 + 500 = 2498 kcal
NECESARUL DE NUTRIENTI IN PERIOADA ALAPTARII
In timpul alaptarii, proaspata mamica trebuie sa aiba grija sa se aprovizioneze cu suficienti
nutrienti, nu doar sa consume mai multe calorii.
Dupa nastere, alimentatia adecvata este poate chiar mai importanta decat in timpul sarcinii
intrucat alimentele consumate afecteaza calitatea laptelui singura sursa de hrana a bebelusului
dar influenteaza si timpul de refacere al corpului femeii dupa nastere.
Necesarul de proteine
La fel ca si in timpul sarcinii, si in perioada alaptarii, necesarul de nutrienti al femeii este mai
ridicat decat in mod normal. Atfel, daca in cazul unui adult este recomandat un consum de
aproximativ 0,8 g proteina / kgcorp / zi, in cazul femeilor care alapteaza se recomanda un consum
de 1,3 g proteina / kgcorp / zi ( conform raportului Institutului de Medicina publicat in Academia
Nationala de Presa cu privire la valorile de referinta pentru aportul alimentar de nutrienti ) 11
Necesarul de carbohidrati
Este de asemenea crescut pe perioada lactatiei. Continutul in lactoza al laptelui uman este de
aproximativ 74g / L. Lactoza este sintetizata din glucoza, prin urmare creste necesarul de glucoza
al organismului. Aceasta cantitate suplimentara trebuie sa fie obtinuta prin cresterea consumului
de carbohidrati sau a consumului de aminoacizi, in caz contrar, organismul apeland la sursele
endogene de proteina pentru fabricarea acesteia. Insititul de Medicina a stabilit ca pentru o femeie
care alapteaza, cantitatea de carbohidrati minima ce trebuie consumata este de 210g / zi (luand in
considerare media cantitatii minime de glucoza utilizata de creier).
Necesarul de lipide
Se pare ca nu exista dovezi care sa sustina ca necesarul energetic crescut din timpul sarcinii
presupune consumul de grasimi intr-un procent mai mare pe perioada lactatiei decat in mod
10
http://en.wikipedia.org/wiki/Breastfeeding 11
http://www.nal.usda.gov/fnic/DRI/DRI_Energy/energy_full_report.pdf
http://en.wikipedia.org/wiki/Breastfeedinghttp://www.nal.usda.gov/fnic/DRI/DRI_Energy/energy_full_report.pdf
normal12
. Recomandarea FAO (Food and Agriculture Organization of the United Nations) este ca
grasimile sa reprezinte intre 20% si 35% din consumul caloric zilnic13
.
Avand in vedere acestea, necesarul de nutrienti va fi:
NECESAR NUTIENTI Kcal Grame Procent din necesarul caloric
PROTEINE - 1.3 g/kgcorp 380 95 15%
LIPIDE: 0.9 g/kgcorp 591 66 24%
Carbohidrati 1527 382 61%
TOTAL 2498 542 100%
MENIU
OBSERVATII:
Fulgii de ovaz de vor inmuia in apa 15-20 minute intotdeauna inainte de a-i consuma
cu iaurt
Gustarile de nuci, alune, migdale, daca nu este specificat altfel, sunt echivalentul
cantitatii care incape in causul palmei
1 lg = 1 lingura; 1 lgta = 1 lingurita
Lichide (ceaiuri, apa) se vor consuma cel putin 2,5 3 l / zi si la nevoie, de 2-3 ori / zi se
va bea ceai pentru lactatie
MASA INGREDIENT / PREPARAT Cantitate (100 g)
kCal/100g PR/100g GR/100g Carbo/100g
MIC DEJUN
FULGI OVAZ cu apa - 5 lg 0.5 123.0 7.5 3.8 28.3
BANANA 1.8 160.2 2.0 0.0 41.0
MAR 1.8 93.6 0.7 0.0 24.8
NUCI 0.3 196.2 4.5 19.5 4.1
TOTAL MIC DEJUN 4.4 573.0 14.7 23.3 98.2
GUSTARE CURMALE - 15 BUC 1.1 322.4 1.4 0.0 77.7
CAJU 0.4 238.0 7.2 17.6 12.0
TOTAL GUSTARE 1.5 560.4 8.6 17.6 89.7
PRANZ
PIEPT CURCAN 1.0 101.0 22.0 1.7 0.0
CIUPERCI 2.0 44.0 6.0 0.0 6.6
OREZ INTEGRAL 1.5 555.0 11.9 4.4 115.8
ULEI MASLINE - 1 lgra 0.2 132.6 0.0 15.0 0.0
TOTAL PRANZ 4.7 832.6 39.9 21.0 122.4
GUSTARE FRUCTE PADURE 2.5 91.8 3.0 0.4 17.8
12
http://www.karger.com/Article/Pdf/228998 13
http://www.fao.org/docrep/V4700E/V4700E06.htm#Minimum desirable intakes of fats and oils
http://www.karger.com/Article/Pdf/228998
TOTAL GUSTARE 2.5 91.8 3.0 0.4 17.8
CINA
MACROU 1.0 105.0 20.3 2.0 0.0
SFECLA ROSIE 1.0 43.0 1.6 0.0 9.6
CARTOF 1.5 132.0 3.0 0.0 30.0
BROCCOLI 1.5 51.0 4.2 0.0 9.9
TOTAL CINA 5.0 331.0 29.1 2.0 49.5
TOTAL ZI 1 2388.7 95.2 64.3 377.6
MASA INGREDIENT Cantitate (100 g)
kCal/100g PR/100g GR/100g Carbo/100g
MIC DEJUN
GUACAMOLE 3.0 249.0 4.4 18.6 22.1
LIPIE GRAHAM 0.6 170.2 6.4 1.9 35.2
PIEPT CURCAN 0.5 50.5 11.0 0.8 0.0
TOTAL MIC DEJUN 4.1 469.7 21.8 21.3 57.3
GUSTARE
SEMINTE CHIA - 4 lg 0.4 215.6 6.9 13.3 19.3
CURMALE - 10 buc 0.7 214.9 0.9 0.0 51.8
ANANAS 3.0 150.0 1.6 0.4 39.4
BANANA 2.0 178.0 2.2 0.0 45.6
TOTAL GUSTARE 6.1 758.5 11.6 13.7 156.1
PRANZ
NAUT FIERT 0.5 82.0 4.5 1.3 13.7
CONSERVA SARDINE 1.2 192.0 20.8 11.2 0.0
BABY SPINACH 1.3 28.8 3.6 0.5 4.5
ROSII CHERRY 1.5 43.5 0.0 0.0 8.9
ZEAMA LAMAIE 0.5 12.5 0.0 0.0 4.5
ULEI - 3 lgte 0.1 119.3 0.0 13.5 0.0
TOTAL PRANZ 5.1 478.1 28.8 26.4 31.6
GUSTARE
SMOCHINE - 10 buc 1.3 282.1 5.2 1.7 71.5
MERISOARE DESHIDRATATE 0.4 123.2 0.0 0.6 32.8
GOJI 0.2 74.2 2.9 0.0 17.1
TOTAL GUSTARE 1.9 479.5 8.1 2.3 121.4
CINA PIEPT CURCAN 1.0 101.0 22.0 1.7 0.0
VERDETURI CUPTOR 3.0 87.0 5.4 1.2 15.0
TOTAL CINA 4.0 188.0 27.4 2.9 15.0
TOTAL ZI 2 2373.8 97.6 66.6 381.4
MASA INGREDIENT Cantitate (100 g)
kCal/100g PR/100g GR/100g Carbo/100g
MIC DEJUN
FULGI OVAZ - 5 lg 0.5 123.0 7.5 3.8 28.3
ANANAS 2 100.0 1.1 0.2 26.2
IAURT GRECESC 2% 1 61.0 7.0 2.0 3.8
STAFIDE 0.3 90.0 1.1 0.2 23.7
NUCI 0.3 196.2 4.5 19.5 4.1
TOTAL MIC DEJUN 4.1 570.2 21.1 25.7 86.1
GUSTARE
BANANA 2 178.0 2.2 0.0 45.6
AVOCADO 1.5 240.0 3.0 22.0 12.8
ROSCOVE PUDRA - 1 lg 0.06 13.3 0.3 0.0 2.5
MIERE - 1 lg 0.2 65.0 0.1 0.0 16.2
TOTAL GUSTARE 3.76 496.32 5.556 22.032 77.1
CINA OREZ BASMATI 1 347.0 8.0 0.0 76.0
PIEPT PUI GRILL 1 114.0 21.2 2.6 0.0
TOTAL PRANZ 2.0 461.0 29.2 2.6 76.0
GUSTARE PAINE INTEGRALA - 2 felii 0.5 110.0 6.3 0.9 19.5
MAGIUN PRUNE 1.5 432.0 3.8 1.5 84.6
TOTAL GUSTARE 2.0 542.0 10.0 2.4 104.1
PRANZ
SOMON 1 208 20.42 13.41 0
DOVLECEL 1 18.0 1.2 0.2 3.8
ROSIE 1 18.0 0.9 0.0 3.9
SPARANGHEL 1 20.0 2.2 0.0 3.9
CIUPERCI 1 22.0 3.0 0.0 3.3
TOTAL CINA 5.0 286.0 27.7 13.6 14.9
TOTAL ZI 3 2356 94 66 358
MASA INGREDIENT Cantitate (100 g)
kCal/100g PR/100g GR/100g Carbo/100g
MIC DEJUN
2 OUA 1 143.0 12.6 9.5 2.0
MARAR 0.2 8.6 0.7 0.2 1.4
CEAPA VERDE 0.5 21.0 0.5 0.0 5.0
ROSII 1 18.0 0.9 0.0 3.9
CASTRAVETI 1 12.0 0.6 0.0 2.2
TOTAL MIC DEJUN 3.7 202.6 15.3 9.7 14.5
GUSTARE
FISTIC 0.3 167.1 6.2 13.3 8.4
SMOCHINE - 10 buc 1.3 282.1 5.2 1.69 71.5
BANANA 2 178.0 2.2 0.0 45.6
TOTAL GUSTARE 3.6 627.2 13.58 15.01 125.5
PRANZ
PIEPT CURCAN LA GRILL 1 101.0 22.0 1.7 0.0
BROCCOLI 2 68.0 5.6 0.0 13.2
SFECLA ROSIE 1 43.0 1.6 0.0 9.6
CARTOFI 1.5 132 3 0 30
TOTAL PRANZ 5.5 344 32.2 1.66 52.8
GUSTARE
BRANZA COTTAGE (5% gr) 1.75 162.8 18.4 8.8 2.6
PRUNE DESHIDRATATE - 10 1 240.0 2.0 0.4 64.0
FULGI HRISCA 0.5 170.0 4.6 0.9 35.5
RODIE 1 68.0 1.0 0.0 17.2
STAFIDE 0.5 150.0 1.9 0.3 39.5
TOTAL GUSTARE 4.75 790.75 27.775 10.25 158.825
CINA
NUCI - 1 pumn cu varf 0.4 261.6 6.0 26.0 5.5
RUCOLA 1.5 37.5 3.9 0.9 5.6
MORCOV 0.5 20.5 0.5 0.0 4.8
ROSII CHERRY 1.5 43.5 0.0 0.0 8.9
ZEAMA LAMAIE 0.5 12.5 0 0 4.5
TOTAL CINA 4.4 375.6 10.35 26.9 29.18
TOTAL ZI 4 2340 99 64 381
MASA INGREDIENT Cantitate (100 g)
kCal/100g PR/100g GR/100g Carbo/100g
MIC DEJUN
FULGI OVAZ - 5 lg 0.4 98.4 6.0 3.0 22.6
IAURT GRECESC 2% 1.25 76.3 8.8 2.5 4.8
CAISE DESHIDRATATE 0.5 119.5 2.5 0.25 23.9
FRUCTE PADURE 1.5 55.1 1.8 0.4 10.7
TOTAL MIC DEJUN 3.65 349.2 19.0 6.2 61.9
GUSTARE
MAR 1.6 83.2 0.6 0.0 22.1
NUCI 0.4 261.6 6.0 26.0 5.5
SCORTISOARA - 1 lgta 0.0 6.8 0.1 0.1 2.1
MERISOARE DESHIDRATATE 0.3 92.4 0.0 0.4 24.6
TOTAL GUSTARE 2.3 444.0 6.7 26.5 54.2
PRANZ
PASTE INTEGRALE 1.5 522 21.9 2.1 112.5
MAIONEZA - 1 lg 0.15 111.5 0.2 12.0 0.5
RUCOLA 1 25.0 2.6 0.6 3.7
NAUT FIERT 1 164 8.9 2.6 27.4
ROSII CHERRY 2 58.0 0.0 0.0 11.8
TOTAL PRANZ 5.65 880.45 33.625 17.3 155.85
GUSTARE PAINE INTEGRALA - 2 felii 0.5 110.0 6.3 0.9 19.5
MAGIUN PRUNE 1.5 432.0 3.8 1.5 84.6
TOTAL GUSTARE 2 542.0 10 2.35 104.1
CINA OSTROPEL PUI 3.5 244.8 25.6 10.5 10.0
TOTAL CINA 3.5 244.825 25.62 10.5 10.01
TOTAL ZI 5 2460 95 63 386
MASA INGREDIENT Cantitate (100 g)
kCal/100g PR/100g GR/100g Carbo/100g
MIC DEJUN
PATE LINTE 2.5 390.0 18.8 16.8 44.0
PAINE integrala 3 felii 0.8 165.0 9.4 1.3 29.3
ARDEI GRAS 1.0 26.0 0.9 0.2 5.2
CASTRAVETE 1.0 12.0 0.6 0.0 2.2
TOTAL MIC DEJUN 5.3 593.0 29.6 18.2 80.7
GUSTARE
IAURT GRECESC 2% 1.2 73.2 8.4 2.4 4.6
STAFIDE 0.5 150.0 1.9 0.3 39.5
MAR 1.6 83.2 0.6 0.0 22.1
SCORTISOARA - 1 lgta 0.0 6.8 0.1 0.1 2.1
TOTAL GUSTARE 3.3 313.2 11.0 2.7 68.2
PRANZ
COUSCOUS - 5 lg 0.6 206.8 7.0 0.4 42.6
PATRUNJEL PROASPAT - 2 leg 0.6 21.6 1.8 0.5 3.8
1/2 RODIE 1.0 68.0 1.0 0.0 17.2
ULEI - 2 lgte 0.1 79.6 0.0 9.0 0.0
SUC LAMAIE 0.5 11.3 0.0 0.0 4.1
TOTAL PRANZ 2.7 387.2 9.8 9.8 67.6
GUSTARE CURMALE - 15 buc 1.1 322.4 1.4 0.0 77.7
CAJU 0.5 297.5 9.0 22.0 15.0
TOTAL GUSTARE 1.6 619.9 10.4 22.0 92.7
CINA PIURE CARTOFI DULCI 3.0 267.0 4.8 2.7 57.3
PIEPT CURCAN LA GRILL 1.0 101.0 22.0 1.7 0.0
RUCOLA 1.5 37.5 3.9 0.9 5.6
ZEAMA LAMAIE 0.5 11.3 0.0 0.0 4.1
ULEI - 1 lgta 0.0 39.8 0.0 4.5 0.0
TOTAL CINA 6.0 456.5 30.7 9.8 66.9
TOTAL ZI 6 2369.8 91.5 62.5 376.1
MASA INGREDIENT Cantitate (100 g)
kCal/100g PR/100g GR/100g Carbo/100g
MIC DEJUN
GUACAMOLE 3 249.0 4.4 18.6 22.1
LIPIE GRAHAM 1 buc 0.65 172.9 6.5 2.0 35.8
PIEPT CURCAN 1 101.0 22.0 1.7 0.0
TOTAL MIC DEJUN 4.65 522.9 32.9 22.2 57.9
GUSTARE MERISOARE DESHIDRATATE 0.4 123.2 0.0 0.6 32.8
TOTAL GUSTARE 0.4 123.2 0 0.56 32.8
PRANZ PASTE CU LEGUME 3.5 757.3 31.9 18.5 127.6
TOTAL PRANZ 3.5 757.3 31.9 18.5 127.6
GUSTARE
IAURT GRECESC 2% 1.2 73.2 8.4 2.4 4.6
MIGDALE - 10 buc 0.12 69.4 2.6 6.1 2.4
SMOCHINE - 9 buc 1.17 253.89 4.68 1.521 64.35
TOTAL GUSTARE 2.5 396.5 15.6 10.0 71.3
CINA
DOVLECEL 2 36.0 2.4 0.4 7.7
ROSIE 1 18.0 0.9 0.0 3.9
CEAPA 0.5 21.0 0.5 0.0 5.0
ULEI - 2 lgte 0.09 79.6 0.0 9.0 0.0
OREZ INTEGRAL 1 362.0 7.5 2.9 77.2
TOTAL CINA 4.59 516.6 11.3 12.3 93.8
TOTAL ZI 7 2316 92 64 383
MASA INGREDIENT Cantitate (100 g)
kCal/100g PR/100g GR/100g Carbo/100g
MIC DEJUN
STAFIDE 0.5 150.0 1.9 0.3 39.5
FULGI OVAZ - 5 lg 0.5 123.0 7.5 3.8 28.3
BANANA 2.0 178.0 2.2 0.0 45.6
IAURT GRECESC 2% 1.2 73.2 8.4 2.4 4.6
TOTAL MIC DEJUN 4.2 524.2 19.9 6.5 117.9
GUSTARE
PASTA DE RICOTTA&FETA&MARAR 1.0 233.4 13.2 18.4 3.8
CASTRAVETE 1.0 12.0 0.6 0.0 2.2
PAINE INTEGRALA - 2 felii 0.5 110.0 6.3 0.9 19.5
TOTAL GUSTARE 2.5 355.4 20.1 19.3 25.5
PRANZ
PASTE INTEGRALE 1.0 348.0 14.6 1.4 75.0
ROSII CHERRY 1.0 29.0 0.0 0.0 5.9
ARDEI GRAS 1.0 26.0 0.9 0.2 5.2
MASLINE KALAMATA 0.5 150.0 0.0 13.4 6.7
MAIONEZA - 1 lg 0.2 111.5 0.2 12.0 0.5
PARMEZAN 0.1 43.1 3.9 2.9 0.4
TOTAL PRANZ 3.8 707.6 19.5 29.8 93.6
GUSTARE GOJI 0.5 185.5 7.2 0.0 42.9
MERISOARE DESHIDRATATE 0.5 154.0 0.0 0.7 41.0
4 PRUNE DESHIDRATATE 0.4 96.0 0.8 0.2 25.6
TOTAL GUSTARE 1.4 435.5 8.0 0.9 109.5
CINA PUI CU LAMAIE 1.0 133.0 21.3 6.3 1.8
GARNITURA CUSCUS 1.0 182.7 7.7 2.3 33.7
TOTAL CINA 2.0 315.7 29.0 8.6 35.5
TOTAL ZI 8 2338 96 65 382
MASA INGREDIENT Cantitate (100 g)
kCal/100g PR/100g GR/100g Carbo/100g
MIC DEJUN
5 ALBUSURI OU 1.8 94.9 19.9 0.3 1.3
CEAPA VERDE 0.5 16.0 0.9 0.0 3.7
CIUPERCI 1.0 22.0 3.0 0.0 3.3
RUCOLA 1.5 37.5 3.9 0.9 5.6
ULEI MASLINE - 1 lgta 0.0 39.8 0.0 4.5 0.0
ZEAMA LAMAIE 0.5 12.5 0.0 0.0 4.5
ROSII CHERRY 1.5 43.5 0.0 0.0 8.9
TOTAL MIC DEJUN 6.9 266.2 27.7 5.7 27.2
GUSTARE
SMOOTHIE 3.0 280.8 8.1 17.1 28.8
CAISE DESHIDRATATE 1.0 239.0 5.0 0.5 47.8
PRUNE DESHIDRATATE - 10 buc 1.0 240.0 2.0 0.4 64.0
TOTAL GUSTARE 5.0 759.8 15.1 18.0 140.6
PRANZ
MACROU LA GRILL 1.0 105.0 20.3 2.0 0.0
MIX LEGUME SOTATE 3.0 129.0 6.6 0.9 23.7
UNT DE MASA 65% 0.1 29.3 0.0 3.3 0.0
SOS IAURT (2%) CU USTUROI 1.0 66.6 7.0 1.9 5.5
TOTAL PRANZ 5.1 329.9 33.9 8.0 29.2
GUSTARE
UNT CAJU - 1 lg 0.4 205.5 6.1 17.3 9.6
BANANA 1.8 160.2 2.0 0.0 41.0
CURMALE - 15 buc 1.1 322.4 1.4 0.0 77.7
TOTAL GUSTARE 3.2 688.0 9.5 17.3 128.4
CINA
ARDEI UMPLUT CU LEGUME&QUINOA 4.0 247.2 7.6 4.8 44.0
SMANTANA 12% - 2 lg 1.0 130.0 3.0 12.0 2.5
TOTAL CINA 5.0 377.2 10.6 16.8 46.5
TOTAL ZI 9 2421 97 66 372
MASA INGREDIENT Cantitate (100 g)
kCal/100g PR/100g GR/100g Carbo/100g
MIC DEJUN
1 cana CEAI 3.0 0.0 0.0 0.0 0.0
PAINE INTEGRALA - 2 felii 0.5 110.0 6.3 0.9 19.5
MAGIUN PRUNE 1.5 432.0 3.8 1.5 84.6
TOTAL MIC DEJUN 5.0 542.0 10.0 2.4 104.1
GUSTARE
IAURT GRECESC 2% 1.2 73.2 8.4 2.4 4.6
FULGI HRISCA 0.5 170.0 4.6 0.9 35.5
CURMALE - 10 buc 0.7 214.9 0.9 0.0 51.8
SEMINTE IN MACINATE - 2 lgte 0.1 26.7 0.9 2.1 1.4
FRUCTE PADURE 1.0 36.7 1.2 0.0 7.1
TOTAL GUSTARE 3.5 521.5 16.0 5.4 100.4
PRANZ MUSCHI VITA LA CUPTOR 1.0 215.0 19.0 15.0 0.0
LEGUME LA CUPTOR 3.0 61.8 3.0 1.8 9.3
TOTAL PRANZ 4.0 276.8 22.0 16.8 9.3
GUSTARE
ROSII 2.0 36.0 1.8 0.0 7.8
FASOLE ROSIE FIARTA 1.5 138.0 12.3 1.1 19.8
MASLINE KALAMATA 0.8 240.0 0.0 21.4 10.6
PASTE INTEGRALE 1.0 348.0 14.6 1.4 75.0
TOTAL GUSTARE 5.3 762.0 28.7 23.8 113.2
CINA
ARDEI UMPLUT CU LEGUME&QUINOA 4.0 247.2 7.6 4.8 44.0
SMANTANA 12% 1.0 130.0 3.0 12.0 2.5
TOTAL CINA 5.0 377.2 10.6 16.8 46.5
TOTAL ZI 10 2480 87 65 374
MASA INGREDIENT Cantitate (100 g)
kCal/100g PR/100g GR/100g Carbo/100g
MIC DEJUN
1 ALBUS DE OU FIERT 0.36 18.7 3.9 0.1 0.3
AVOCADO 1 160.0 2.0 14.7 8.5
BABY SPINACH 1.5 34.5 4.3 0.6 5.4
ARDEI GRAS 1.5 39.0 1.3 0.3 7.8
ROSII CHERRY 1.5 43.5 0.0 0.0 8.9
2 felii PAINE (integrala Grau Intreg) 0.5 110.0 6.3 0.9 19.5
TOTAL MIC DEJUN 6.36 405.7 17.8 16.4 50.4
GUSTARE
MERISOARE DESHIDRATATE 1 308.0 0.0 1.4 82.0
ANANAS 2 100.0 1.1 0.2 26.2
BANANA 2 178.0 2.2 0.0 45.6
TOTAL GUSTARE 5.0 586.0 3.3 1.6 153.8
PRANZ
MUSCHI VITA LA CUPTOR 1 215 19 15 0
LEGUME LA CUPTOR 2 41.2 2.0 1.2 6.2
OREZ BASMATI 1 347.0 8.0 0.0 76.0
TOTAL PRANZ 4 603.2 29 16.2 82.2
GUSTARE CURMALE - 15 BUC 1.05 322.4 1.4 0.0 77.7
FISTIC 0.5 278.5 10.3 22.2 14.0
TOTAL GUSTARE 1.6 600.9 11.7 22.2 91.7
CINA SARDINE LA CUPTOR 2 216.0 33.4 8.4 2.8
TOTAL CINA 2 216 33.4 8.4 2.8
TOTAL ZI 11 2412 95 65 381
MASA INGREDIENT Cantitate (100 g)
kCal/100g PR/100g GR/100g Carbo/100g
MIC DEJUN
HUMUS 1.5 258.0 12.3 13.8 21.5
LIPIE GRAHAM - 1 buc 0.7 172.9 6.5 2.0 35.8
ROSII CHERRY 1.0 29.0 0.0 0.0 5.9
PIEPT PUI 0.5 57.0 10.6 1.3 0.0
TOTAL MIC DEJUN 3.7 516.9 29.4 17.1 63.1
GUSTARE IAURT GRECESC 2% 1.3 76.3 8.8 2.5 4.8
FULGI OVAZ - 5 lg 0.5 123.0 7.5 3.8 28.3
FRUCTE PADURE 1.0 36.7 1.2 0.4 7.1
8-9 PRUNE DESHIDRATATE 0.8 192.0 1.6 0.3 51.2
ANANAS 1.0 50.0 0.5 0.1 13.1
TOTAL GUSTARE 4.6 478.0 19.5 7.1 104.4
PRANZ
PASTE INTEGRALE 1.0 348.0 14.6 1.4 75.0
ROSII CHERRY 1.0 29.0 0.0 0.0 5.9
ZUCCHINI 1.0 16.0 1.2 0.2 3.4
BABY CARROTS 1.0 27.0 0.7 0.2 2.8
PORUMB FIERT 1.0 108.0 3.3 1.3 25.1
MAIONEZA - 1 lg 0.2 111.5 0.2 12.0 0.5
TOTAL PRANZ 5.2 639.5 20.0 15.1 112.7
GUSTARE
RUCOLA 1.0 25.0 2.6 0.6 3.7
COUSCOUS - 6 lg 0.7 248.2 8.4 0.4 51.1
ROSII CHERRY 1.5 43.5 0.0 0.0 8.9
OU FIERT 0.5 71.5 6.3 4.8 1.0
TOTAL GUSTARE 3.7 388.2 17.3 5.8 64.7
CINA
BABY SPINACH 1.5 34.5 4.3 0.6 5.4
NUCI 0.3 196.2 4.5 19.5 4.1
MAR MARE 2.0 104.0 0.8 0.0 27.6
TOTAL CINA 3.8 334.7 9.6 20.1 37.2
TOTAL ZI 12 2357 96 65 382
MASA INGREDIENT Cantitate (100 g)
kCal/100g PR/100g GR/100g Carbo/100g
MIC DEJUN
AMARANT 0.5 185.5 6.8 3.5 32.6
CAJU 0.3 178.5 5.4 13.2 9.0
CURMALE - 13 buc 0.9 279.4 1.2 0.0 67.3
FRUCTE PADURE 1.0 36.7 1.2 0.4 7.1
TOTAL MIC DEJUN 2.7 680.1 14.6 17.1 116.1
GUSTARE
IAURT 5% OLYMPUS 1.3 100.0 5.8 6.3 5.1
FULGI HRISCA - 5 lg 0.5 170.0 4.6 0.9 35.5
BANANA 1.8 160.2 2.0 0.0 41.0
STAFIDE 0.5 150.0 1.9 0.3 39.5
TOTAL GUSTARE 4.1 580.2 14.1 7.4 121.2
PRANZ
COUSCOUS - 10 lg 1.0 376.0 12.8 0.6 77.4
PATRUNJEL PROASPAT - 2 leg 0.6 21.6 1.8 0.5 3.8
1/2 RODIE 1.0 68.0 1.0 0.0 17.2
ULEI - 1 lg 0.1 114.9 0.0 13.0 0.0
SUC LAMAIE 0.5 11.3 0.0 0.0 4.1
TOTAL PRANZ 3.2 591.8 15.6 14.1 102.5
GUSTARE
PAINE INTEGRALA PRAJITA- 2 felii 0.5 110.0 6.3 0.9 19.5
MOZZARELLA LIGHT 1.0 178.0 20.5 10.0 1.5
ROSII CHERRY 1.0 29.0 0.0 0.0 5.9
TOTAL GUSTARE 2.5 317.0 26.8 10.9 26.9
CINA CIUPERCI UMPLUTE 3.0 73.5 6.6 0.0 13.5
PUPLA PUI CUPTOR 1.0 170.0 17.0 11.6 0.0
TOTAL CINA 4 243.5 23.6 11.6 13.5
TOTAL ZI 13 2413 95 61 380
MASA INGREDIENT Cantitate (100 g)
kCal/100g PR/100g GR/100g Carbo/100g
MIC DEJUN
IAURT GRECESC 2% 1.3 76.3 8.8 2.5 4.8
1/2 RODIE 1.0 68.0 1.0 0.0 17.2
15 CURMALE 1.1 322.4 1.4 0.0 77.7
FULGI HRISCA 0.5 170.0 4.6 0.9 35.5
TOTAL MIC DEJUN 3.8 636.6 15.7 3.4 135.2
GUSTARE
BANANA 2.0 178.0 2.2 0.0 45.6
SEMINTE CHIA - 1 lg 0.1 49.0 1.6 3.0 4.4
FRUCTE PADURE 1.5 55.1 1.8 0.4 10.7
ANANAS 2.0 100.0 1.1 0.2 26.2
TOTAL GUSTARE 5.6 382.1 6.6 3.7 86.9
PRANZ
PASTE INTEGRALE 1.0 348.0 14.6 1.4 75.0
BRANZA FETA 1.0 264.0 14.2 21.3 4.0
ROSII CHERRY 1.0 29.0 0.0 0.0 5.9
MASLINE KALAMATA 0.4 120.0 0.0 10.7 5.3
PATRUNJEL PROASPAT 0.3 10.8 0.9 0.2 1.9
TOTAL PRANZ 3.7 771.8 29.7 33.6 92.1
GUSTARE
OU FIERT - 2 buc 1.0 143.0 12.6 9.5 2.0
CASTRAVETE 2.0 24.0 1.2 0.0 4.4
ARDEI GRAS 2.0 52.0 1.7 0.3 10.4
ROSII CHERRY 1.5 43.5 0.0 0.0 8.9
PAINE INTEGRALA - 2 felii 0.5 110.0 6.3 0.9 19.5
TOTAL GUSTARE 7.0 372.5 21.8 10.7 45.2
CINA
RUCOLA 1.5 37.5 3.9 0.9 5.6
CONSERVA SARDINE 1.2 192.0 20.8 11.2 0.0
ROSII CHERRY 1.5 43.5 0.0 0.0 8.9
ZEAMA LAMAIE 0.5 11.3 0.0 0.0 4.1
TOTAL CINA 4.7 284.3 24.7 12.1 18.5
TOTAL ZI 14 2447 98 63 378
MASA INGREDIENT Cantitate (100 g)
kCal/100g PR/100g GR/100g Carbo/100g
MIC DEJUN
AVOCADO 1.5 240.0 3.0 22.0 12.8
ROSII CHERRY 1.5 43.5 0.0 0.0 8.9
CASTRAVETE 1.5 18.0 0.9 0.0 3.3
NAUT FIERT 2.0 328.0 17.8 5.2 54.8
TOTAL MIC DEJUN 6.5 629.5 21.7 27.2 79.7
GUSTARE
ARDEI GRAS 2.0 52.0 1.7 0.3 10.4
BRANZA PROASPATA DE VACI (GRASA) NATURA 1.5 304.5 19.5 12.0 15.0
MARAR PROASPAT 0.3 12.9 1.1 0.3 2.1
TOTAL GUSTARE 3.8 369.4 22.3 12.7 27.5
PRANZ MACROU 1.0 105.0 20.3 2.0 0.0
SFECLA ROSIE 1.0 43.0 1.6 0.0 9.6
CARTOF 1.5 132.0 3.0 0.0 30.0
BROCCOLI 1.5 51.0 4.2 0.0 9.9
SOS IAURT (2%) cu usturoi 1.0 66.6 7.0 1.9 5.5
TOTAL PRANZ 6.0 397.6 36.1 3.9 55.0
GUSTARE
MERISOARE DESHIDRATATE 1.0 308.0 0.0 1.4 82.0
FISTIC 0.3 167.1 6.2 13.3 8.4
SMOCHINE - 5 buc 0.7 141.1 2.6 0.8 35.8
TOTAL GUSTARE 2.0 616.2 8.8 15.6 126.2
CINA OREZ BASMATI 1.0 347.0 8.0 0.0 76.0
LEGUME LA CUPTOR 3.0 137.1 5.1 6.9 15.9
TOTAL CINA 4.0 484.1 13.1 6.9 91.9
TOTAL ZI 15 2497 102 66 380
Evaluare dupa 2 saptamani
Dupa 2 saptamani clienta a ajuns la 70 kg, lucru normal avand in vedere faptul ca alapteaza.
Aceasta spune ca datorita programului haotic si a faptului ca bebelusul este foarte dependent de ea
fiind atat de micut uneori mai sare peste mese dar ca respecta in majoritatea timpului meniul si ca
pe cat posibil nu se abate de la alimentele si cantitatile recomandate . Scaderea de 3 kg in 2
saptamani se datoreaza probabil si acestor mese sarite care inseamna un aport caloric mai mic
in conditiile alaptarii la fiecare 2 ore.
Recalculand in functie de noua greutate, necesarul energetic si necesarul de nutrienti va fi dupa
cum urmeaza:
NECESAR NUTIENTI Kcal Grame Procent din necesarul caloric
PROTEINE - 1.3 g/kgcorp 364 91 15%
LIPIDE: 0.9 g/kgcorp 567 63 23%
Carbohidrati 1525 381 62%
TOTAL 2456 535 100%
Bebelusul se comporta foarte bine, ia in greutate normal, doarme si nu a avut decat cateva crize de
colici minore. Mamica se simte de asemenea foarte bine, si exceptand faptul ca e nevoie de timp
pentru a se acomoda cu noul stil de viata, nu a avut probleme cu depresia.
MASA INGREDIENT Cantitate (100 g)
kCal/100g PR/100g GR/100g Carbo/100g
MIC DEJUN
OU - 2 buc 1.0 143.0 12.6 9.5 2.0
ARDEI GRAS 1.0 26.0 0.9 0.2 5.2
CIUPERCI 1.5 33.0 4.5 0.0 5.0
ROSII CHERRY 1.0 29.0 0.0 0.0 5.9
CEAPA VERDE 0.5 16.0 0.9 0.0 3.7
TOTAL MIC DEJUN 5.0 247.0 18.9 9.7 21.7
GUSTARE
TARTA SPANAC 2.0 124.2 9.4 6.4 7.2
BANANA 1.5 133.5 1.7 0.0 34.2
ANANAS 1.5 75.0 0.8 0.2 19.7
SFECLA ROSIE 0.5 21.5 0.8 0.0 4.8
TOTAL GUSTARE 5.5 354.2 12.7 6.6 65.9
PRANZ
PASTE INTEGRALE 1.5 522.0 21.9 2.1 112.5
SPARANGHEL 2.0 40.0 4.4 0.0 7.8
1 catel USTUROI 0.0 2.7 0.1 0.0 0.5
ZUCCHINI 1.5 24.0 1.8 0.3 5.1
CEAPA 0.5 21.0 0.5 0.0 5.0
PATRUNJEL PROASPAT 0.0 1.1 0.1 0.0 0.2
ZEAMA LAMAIE 0.5 12.5 0.0 0.0 4.5
ULEI 0.1 114.9 0.0 13.0 0.0
PARMEZAN 0.5 215.5 19.3 14.3 2.1
TOTAL PRANZ 6.7 953.7 48.0 29.7 137.7
GUSTARE MERISOARE DESHIDRATATE 0.5 154.0 0.0 0.7 41.0
CURMALE - 10 0.7 214.9 0.9 0.0 51.8
TOTAL GUSTARE 1.2 368.9 0.9 0.7 92.8
CINA
BROCCOLI 3.0 102.0 8.4 0.0 19.8
SUSAN 0.3 171.9 5.3 14.9 7.1
CARTOFI 2.0 176.0 4.0 0.0 40.0
TOTAL CINA 5.3 449.9 17.7 14.9 66.9
TOTAL ZI 16 2374 98 62 385
MASA INGREDIENT Cantitate (100 g)
kCal/100g PR/100g GR/100g Carbo/100g
MIC DEJUN
NAUT FIERT 2.5 410.0 22.3 6.5 68.5
OU FIERT 0.5 71.5 6.3 4.8 1.0
AVOCADO 1.0 160.0 2.0 14.7 8.5
ROSII CHERRY 1.0 29.0 0.0 0.0 5.9
TOTAL MIC DEJUN 5.0 670.5 30.6 25.9 83.9
GUSTARE
UNT CAJU - 1 lg 0.4 205.5 6.1 17.3 9.6
BANANA 1.8 160.2 2.0 0.0 41.0
CURMALE - 10 buc 0.7 214.9 0.9 0.0 51.8
TOTAL GUSTARE 3.1 598.4 9.3 17.3 107.0
PRANZ
PIEPT CURCAN GRILL 1.0 101.0 22.0 1.7 0.0
QUINOA 1.0 368.0 14.1 6.1 64.2
BROCCOLI 2.0 68.0 5.6 0.0 13.2
BABY CARROTS 1.0 27.0 0.7 0.2 2.8
SFECLA ROSIE 1.0 43.0 1.6 0.0 9.6
ULEI MASLINE - 1 lgta 0.0 39.8 0.0 4.5 0.0
TOTAL PRANZ 6.0 646.8 44.0 12.5 89.8
GUSTARE 13 CURMALE 0.9 279.4 1.2 0.0 67.3
TOTAL GUSTARE 0.9 279.4 1.2 0.0 67.3
CINA SUPA CREMA LEGUME 4.0 162.0 4.4 9.6 15.6
CRUTOANE 2 FELII PAINE INTEGRLA 0.5 110.0 6.3 0.9 19.5
TOTAL CINA 4.5 272.0 10.7 10.5 35.1
TOTAL ZI 17 2449 95 66 379
MASA INGREDIENT Cantitate (100 g)
kCal/100g PR/100g GR/100g Carbo/100g
MIC DEJUN
HUMUS 2.0 344.0 16.4 18.4 28.6
LIPIE GRAHAM - 1 buc 0.7 172.9 6.5 2.0 35.8
ROSII CHERRY 1.0 29.0 0.0 0.0 5.9
PIEPT PUI 0.5 57.0 10.6 1.3 0.0
TOTAL MIC DEJUN 4.2 602.9 33.5 21.7 70.3
GUSTARE
IAURT 5% OLYMPUS 1.2 96.0 5.5 6.0 4.9
PRUNE DESHIDRATATE - 10 1.0 240.0 2.0 0.4 64.0
FULGI HRISCA 0.5 170.0 4.6 0.9 35.5
RODIE 1.0 68.0 1.0 0.0 17.2
STAFIDE 0.5 150.0 1.9 0.3 39.5
TOTAL GUSTARE 4.2 724.0 14.9 7.5 161.1
PRANZ
OREZ BASMATI 1.0 347.0 8.0 0.0 76.0
MERLUCIU la abur 1.0 81.0 18.0 1.6 0.0
BROCCOLI 1.5 51.0 4.2 0.0 9.9
TOTAL PRANZ 3.5 479.0 30.2 1.6 85.9
GUSTARE MAR 1.8 93.6 0.7 0.0 24.8
15 MIGDALE 0.2 104.0 3.8 9.1 3.5
TOTAL GUSTARE 2.0 197.6 4.6 9.1 28.4
CINA
BABY SPINACH 1.5 34.5 4.3 0.6 5.4
NUCI 0.4 261.6 6.0 26.0 5.5
MAR MARE 2.0 104.0 0.8 0.0 27.6
TOTAL CINA 3.9 400.1 11.1 26.6 38.5
TOTAL ZI 18 2404 94 66 384
MASA INGREDIENT Cantitate (100 g)
kCal/100g PR/100g GR/100g Carbo/100g
MIC DEJUN
FULGI OVAZ - 5 lg 0.5 123.0 7.5 3.8 28.3
BANANA 2.0 178.0 2.2 0.0 45.6
NUCI 0.3 196.2 4.5 19.5 4.1
IAURT GRECESC 2% 1.2 73.2 8.4 2.4 4.6
TOTAL MIC DEJUN 4.0 570.4 22.6 25.7 82.5
GUSTARE CURMALE - 10 BUC 0.7 214.9 0.9 0.0 51.8
FISTIC 0.5 278.5 10.3 22.2 14.0
TOTAL GUSTARE 1.2 493.4 11.2 22.2 65.8
PRANZ
PIEPT CURCAN LA GRILL 1.0 101.0 22.0 1.7 0.0
BROCCOLI 2.0 68.0 5.6 0.0 13.2
SFECLA ROSIE 1.0 43.0 1.6 0.0 9.6
CARTOFI 1.5 132.0 3.0 0.0 30.0
SOS IAURT (2%) CU USTUROI 1.2 79.9 8.4 2.2 6.6
TOTAL PRANZ 6.7 423.9 40.6 3.9 59.4
GUSTARE
PAINE INTEGRALA - 2 felii 0.5 110.0 6.3 0.9 19.5
MAGIUN PRUNE 1.5 432.0 3.8 1.5 84.6
CEAI 3.0 0.0 0.0 0.0 0.0
TOTAL GUSTARE 5.0 542.0 10.0 2.4 104.1
CINA
COUSCOUS - 5 lg 0.6 206.8 7.0 0.4 42.6
Patrunjel proaspat - 2 leg 0.6 21.6 1.8 0.5 3.8
1/2 RODIE 1.0 68.0 1.0 0.0 17.2
ULEI - 2 lgte 0.1 79.6 0.0 9.0 0.0
SUC LAMAIE 0.5 11.3 0.0 0.0 4.1
TOTAL CINA 2.7 387.2 9.8 9.8 67.6
TOTAL ZI 19 2417 94 64 379
MASA INGREDIENT Cantitate (100 g)
kCal/100g PR/100g GR/100g Carbo/100g
MIC DEJUN
AMARANT 0.8 296.8 10.8 5.6 52.2
CAJU 0.3 178.5 5.4 13.2 9.0
CURMALE - 15 buc 1.1 322.4 1.4 0.0 77.7
FRUCTE PADURE 2.0 73.4 2.4 0.4 14.2
TOTAL MIC DEJUN 4.2 871.1 20.0 19.2 153.1
GUSTARE GULIE 2.0 54.0 3.4 0.4 13.8
MORCOV 2.0 82.0 1.8 0.0 19.2
TOTAL GUSTARE 4.0 136.0 5.2 0.4 33.0
PRANZ PASTE INTEGRALE CU PESTO 4.0 576.4 41.6 42.0 7.6
TOTAL PRANZ 4.0 576.4 41.6 42.0 7.6
GUSTARE MERISOARE DESHIDRATATE 0.5 154.0 0.0 0.7 41.0
7 PRUNE DESHIDRATATE 0.7 168.0 1.4 0.3 44.8
TOTAL GUSTARE 1.2 322.0 1.4 1.0 85.8
CINA
OREZ BASMATI 1.0 347.0 8.0 0.0 76.0
PIEPT CURCAN GRILL 1.0 101.0 22.0 1.7 0.0
RUCOLA 1.5 37.5 3.9 0.9 5.6
ROSII CHERRY 1.5 43.5 0.0 0.0 8.9
ZEAMA LAMAIE 0.5 12.5 0.0 0.0 4.5
TOTAL CINA 5.5 541.5 33.9 2.6 94.9
TOTAL ZI 20 2447 102 65 374
MASA INGREDIENT Cantitate (100 g)
kCal/100g PR/100g GR/100g Carbo/100g
MIC DEJUN
GUACAMOLE 3.0 249.0 4.4 18.6 22.1
LIPIE GRAHAM 0.6 170.2 6.4 1.9 35.2
PIEPT CURCAN 0.5 50.5 11.0 0.8 0.0
TOTAL MIC DEJUN 4.1 469.7 21.8 21.3 57.3
GUSTARE
IAURT GRECESC 2% 1.2 73.2 8.4 2.4 4.6
CAISE DESHIDRATATE 0.5 119.5 2.5 0.3 23.9
BANANA 1.8 160.2 2.0 0.0 41.0
STAFIDE 0.5 150.0 1.9 0.3 39.5
TOTAL GUSTARE 4.0 502.9 14.7 2.9 109.0
PRANZ PASTE INTEGRALE 1.0 348.0 14.6 1.4 75.0
ROSII CHERRY 1.0 29.0 0.0 0.0 5.9
ARDEI GRAS 1.0 26.0 0.9 0.2 5.2
MASLINE KALAMATA 0.8 240.0 0.0 21.4 10.6
conserva sardina 1.2 192.0 20.8 11.2 0.0
TOTAL PRANZ 5.0 835.0 36.2 34.1 96.7
GUSTARE 6 SMOCHINE 0.8 169.3 3.1 1.0 42.9
TOTAL GUSTARE 0.8 169.3 3.1 1.0 42.9
CINA
CIUPERCI UMPLUTE CU LEGUME 3.0 73.5 6.6 0.0 13.5
QUINOA 1.0 368.0 14.1 6.1 64.2
TOTAL CINA 4.0 441.5 20.7 6.1 77.7
TOTAL ZI 21 2418 97 65 384
MASA INGREDIENT Cantitate (100 g)
kCal/100g PR/100g GR/100g Carbo/100g
MIC DEJUN
BRANZA COTTAGE (5% gr) 1.8 162.8 18.4 8.8 2.6
1/2 RODIE 1.0 68.0 1.0 0.0 17.2
10 CURMALE 0.7 214.9 0.9 0.0 51.8
FULGI HRISCA 0.5 170.0 4.6 0.9 35.5
TOTAL MIC DEJUN 4.0 615.7 24.8 9.6 107.1
GUSTARE CURMALE - 10 BUC 0.7 214.9 0.9 0.0 51.8
FISTIC 0.5 278.5 10.3 22.2 14.0
TOTAL GUSTARE 1.2 493.4 11.2 22.2 65.8
PRANZ
PIURE CARTOFI DULCI 2.5 222.5 4.0 2.3 47.8
PIEPT CURCAN LA GRILL 1.0 101.0 22.0 1.7 0.0
RUCOLA 1.0 25.0 2.6 0.6 3.7
ZEAMA LAMAIE 0.5 12.5 0.0 0.0 4.5
ULEI - 1 lgta 0.0 39.8 0.0 4.5 0.0
ROSII CHERRY 1.5 43.5 0.0 0.0 8.9
TOTAL PRANZ 6.5 444.3 28.6 9.0 64.8
GUSTARE
IAURT 5% OLYMPUS 1.3 100.0 5.8 6.3 5.1
FRUCTE PADURE 2.0 73.4 2.4 0.4 14.2
CAISE DESHIDRATATE 1.0 239.0 5.0 0.5 47.8
TOTAL GUSTARE 4.3 412.4 13.2 7.2 67.1
CINA
BROCCOLI 3.0 102.0 8.4 0.0 19.8
SUSAN 0.3 171.9 5.3 14.9 7.1
CARTOFI 2.0 176.0 4.0 0.0 40.0
TOTAL CINA 5.3 449.9 17.7 14.9 66.9
TOTAL ZI 22 2416 96 63 372
MASA INGREDIENT Cantitate (100 g)
kCal/100g PR/100g GR/100g Carbo/100g
MIC DEJUN
1 ALBUS DE OU FIERT 0.4 18.7 3.9 0.1 0.3
AVOCADO 1.5 240.0 3.0 22.0 12.8
BABY SPINACH 1.5 34.5 4.3 0.6 5.4
ROSII CHERRY 1.5 43.5 0.0 0.0 8.9
PIEPT PUI 0.5 57.0 10.6 1.3 0.0
2 felii PAINE (integrala Grau Intreg) 0.5 110.0 6.3 0.9 19.5
TOTAL MIC DEJUN 5.9 503.7 28.1 24.8 46.8
GUSTARE
IAURT GRECESC 2% 1.2 73.2 8.4 2.4 4.6
FULGI HRISCA - 5 lg 0.5 170.0 4.6 0.9 35.5
BANANA 1.8 160.2 2.0 0.0 41.0
STAFIDE 0.5 150.0 1.9 0.3 39.5
TOTAL GUSTARE 4.0 553.4 16.8 3.5 120.6
PRANZ
PASTE INTEGRALE 1.5 522.0 21.9 2.1 112.5
ROSII CHERRY 1.5 43.5 0.0 0.0 8.9
PATRUNJEL PROASPAT 0.3 10.8 0.9 0.2 1.9
ARDEI GRAS 1.0 26.0 0.9 0.2 5.2
FASOLE ROSIE CONSERVA BONDUELLE 2.0 184.0 16.4 1.4 26.4
MAIONEZA - 1 lg 0.2 111.5 0.2 12.0 0.5
TOTAL PRANZ 6.5 897.8 40.3 15.9 155.3
GUSTARE MANGO 1.5 97.5 0.8 0.5 25.5
TOTAL GUSTARE 1.5 97.5 0.8 0.5 25.5
CINA
BABY SPINACH 1.5 34.5 4.3 0.6 5.4
NUCI 0.3 196.2 4.5 19.5 4.1
MAR MARE 1.8 93.6 0.7 0.0 24.8
TOTAL CINA 3.6 324.3 9.5 20.1 34.4
TOTAL ZI 23 2377 95 65 383
MASA INGREDIENT Cantitate (100 g)
kCal/100g PR/100g GR/100g Carbo/100g
MIC DEJUN
HUMUS 2.0 344.0 16.4 18.4 28.6
LIPIE GRAHAM - 1 buc 0.7 172.9 6.5 2.0 35.8
CASTRAVETE 1.0 12.0 0.6 0.0 2.2
PIEPT PUI 0.5 57.0 10.6 1.3 0.0
TOTAL MIC DEJUN 4.7 591.9 34.4 21.7 67.7
GUSTARE
ALUNE PADURE 0.3 160.8 7.5 13.9 6.4
BANANA 1.8 160.2 2.0 0.0 41.0
CURMALE - 15 buc 1.1 322.4 1.4 0.0 77.7
TOTAL GUSTARE 3.2 643.4 10.8 13.9 125.2
PRANZ
QUINOA USCATA 1.0 368.0 14.1 6.1 64.2
CIUPERCI 1.0 22.0 3.0 0.0 3.3
DOVLECEL 1.0 18.0 1.2 0.2 3.8
ROSIE 1.0 18.0 0.9 0.0 3.9
CEAPA 0.5 21.0 0.5 0.0 5.0
ARDEI GRAS 1.0 26.0 0.9 0.2 5.2
ULEI MASLINE - 1 lg 0.1 123.8 0.0 14.0 0.0
TOTAL PRANZ 5.6 596.8 20.5 20.5 85.4
GUSTARE CAISE DESHIDRATATE 1.0 239.0 5.0 0.5 47.8
TOTAL GUSTARE 1.0 239.0 5.0 0.5 47.8
CINA MANCARE LINTE & SPANAC 3.0 305.4 20.1 6.0 45.0
IAURT GRECESC 2% 1.2 73.2 8.4 2.4 4.6
TOTAL CINA 4.2 378.6 28.5 8.4 49.6
TOTAL ZI 24 2444 99 65 375
MASA INGREDIENT Cantitate (100 g)
kCal/100g PR/100g GR/100g Carbo/100g
MIC DEJUN
AVOCADO 1.5 240.0 3.0 22.0 12.8
ROSII CHERRY 1.5 43.5 0.0 0.0 8.9
CASTRAVETE 1.5 18.0 0.9 0.0 3.3
NAUT FIERT 2.0 328.0 17.8 5.2 54.8
OU FIERT 0.5 71.5 6.3 4.8 1.0
TOTAL MIC DEJUN 7.0 701.0 28.0 31.9 80.7
GUSTARE
ANANAS 2.0 100.0 1.1 0.2 26.2
MANGO 1.0 65.0 0.5 0.3 17.0
BANANA 1.8 160.2 2.0 0.0 41.0
FRUCTE PADURE 1.5 55.1 1.8 0.4 10.7
TOTAL GUSTARE 6.3 380.3 5.4 0.9 94.9
PRANZ
PIEPT CURCAN GRILL 1.0 101.0 22.0 1.7 0.0
QUINOA 1.0 368.0 14.1 6.1 64.2
ROSIE 1.0 18.0 0.9 0.0 3.9
CEAPA 0.5 21.0 0.5 0.0 5.0
CIUPERCI 1.5 33.0 4.5 0.0 5.0
ULEI MASLINE - 2 lgte 0.1 79.6 0.0 9.0 0.0
TOTAL PRANZ 5.1 620.6 42.0 16.8 78.1
GUSTARE 18 CURMALE 1.3 386.8 1.6 0.0 93.2
TOTAL GUSTARE 1.3 386.8 1.6 0.0 93.2
CINA BROCCOLI 4.0 136.0 11.2 0.0 26.4
SUSAN 0.3 171.9 5.3 14.9 7.1
TOTAL CINA 4.3 307.9 16.5 14.9 33.5
TOTAL ZI 25 2397 93 65 380
MASA INGREDIENT Cantitate (100 g)
kCal/100g PR/100g GR/100g Carbo/100g
MIC DEJUN
IAURT GRECESC 2% 1.3 76.3 8.8 2.5 4.8
1/2 RODIE 1.0 68.0 1.0 0.0 17.2
8 PRUNE DESHIDRATATE 0.8 192.0 1.6 0.3 51.2
FULGI HRISCA 0.5 170.0 4.6 0.9 35.5
TOTAL MIC DEJUN 3.6 506.3 15.9 3.7 108.7
GUSTARE
UNT CAJU - 1 lg 0.4 205.5 6.1 17.3 9.6
BANANA 1.8 160.2 2.0 0.0 41.0
CURMALE - 15 buc 1.1 322.4 1.4 0.0 77.7
TOTAL GUSTARE 3.2 688.0 9.5 17.3 128.4
PRANZ
NAUT FIERT 1.0 164.0 8.9 2.6 27.4
CONSERVA SARDINE 1.2 192.0 20.8 11.2 0.0
BABY SPINACH 1.3 28.8 3.6 0.5 4.5
ROSII CHERRY 1.0 29.0 0.0 0.0 5.9
ZEAMA LAMAIE 0.5 12.5 0.0 0.0 4.5
ULEI - 1 lgta 0.0 39.8 0.0 4.5 0.0
TOTAL PRANZ 5.0 466.0 33.2 18.7 42.3
GUSTARE
MAR MARE 2.0 104.0 0.8 0.0 27.6
NUCI 0.4 228.9 5.3 22.8 4.8
SCORTISOARA - 1 lgta 0.0 6.8 0.1 0.1 2.1
TOTAL GUSTARE 2.4 339.7 6.2 22.8 34.5
CINA
PULPE CURCAN LA CUPTOR 1.0 105.0 20.3 2.0 0.0
CIUPERCI 1.0 22.0 3.0 0.0 3.3
DOVLECEL 1.0 18.0 1.2 0.2 3.8
VANATA 1.0 24.0 1.0 0.0 5.7
CEAPA 1.0 42.0 0.9 0.0 10.0
OREZ BASMATI 0.6 208.2 4.8 0.0 45.6
TOTAL CINA 5.6 419.2 31.2 2.2 68.4
TOTAL ZI 26 2419 96 65 382
MASA INGREDIENT Cantitate (100 g)
kCal/100g PR/100g GR/100g Carbo/100g
MIC DEJUN
OU - 2 buc 1.0 143.0 12.6 9.5 2.0
ARDEI GRAS 1.0 26.0 0.9 0.2 5.2
CIUPERCI 1.5 33.0 4.5 0.0 5.0
ROSII CHERRY 1.0 29.0 0.0 0.0 5.9
CEAPA VERDE 0.5 16.0 0.9 0.0 3.7
TOTAL MIC DEJUN 5.0 247.0 18.9 9.7 21.7
GUSTARE
Paine integrala prajita - 2 felii 0.5 110.0 6.3 0.9 19.5
MOZZARELLA LIGHT 1.0 178.0 20.5 10.0 1.5
ROSII 1.5 43.5 0.0 0.0 8.9
AVOCADO 1.0 160.0 2.0 14.7 8.5
TOTAL GUSTARE 4.5 506.0 28.8 25.5 41.3
PRANZ
COUSCOUS - 5 lg 0.6 206.8 7.0 0.4 42.6
Patrunjel proaspat - 2 leg 0.6 21.6 1.8 0.5 3.8
1/2 RODIE 1.0 68.0 1.0 0.0 17.2
ULEI - 2 lgte 0.1 79.6 0.0 9.0 0.0
SUC LAMAIE 0.5 11.3 0.0 0.0 4.1
TOTAL PRANZ 2.7 387.2 9.8 9.8 67.6
GUSTARE
CAJU 0.3 178.5 5.4 13.2 9.0
MERISOARE DESHIDRATATE 1.0 308.0 0.0 1.4 82.0
15 CURMALE 1.1 322.4 1.4 0.0 77.7
TOTAL GUSTARE 2.6 870.5 6.8 14.9 185.1
CINA
MACROU 1.0 105.0 20.3 2.0 0.0
SFECLA ROSIE 1.0 43.0 1.6 0.0 9.6
CARTOF 2.0 176.0 4.0 0.0 40.0
BROCCOLI 1.5 51.0 4.2 0.0 9.9
sos iaurt (2%) cu usturoi 1.2 79.9 8.4 2.2 6.6
TOTAL CINA 6.7 454.9 38.5 4.2 66.1
TOTAL ZI 27 2389 103 64 362
MASA INGREDIENT Cantitate (100 g)
kCal/100g PR/100g GR/100g Carbo/100g
MIC DEJUN
IAURT DE BAUT TNUVA 2% 2.5 127.5 9.8 5.0 0.0
PAINE INTEGRALA - 2 felii 0.5 110.0 6.3 0.9 19.5
MAGIUN PRUNE 1.3 374.4 3.3 1.3 73.3
TOTAL MIC DEJUN 4.5 669.5 19.8 7.4 104.1
GUSTARE
IAURT GRECESC 2% 1.2 73.2 8.4 2.4 4.6
MIGDALE - 10 buc 0.1 69.4 2.6 6.1 2.4
MERISOARE DESHIDRATATE 1.0 308.0 0.0 1.4 82.0
TOTAL GUSTARE 2.3 450.6 11.0 9.9 88.9
PRANZ
AVOCADO 1.0 160.0 2.0 14.7 8.5
PIEPT CURCAN 1.0 101.0 22.0 1.7 0.0
QUINOA 1.0 368.0 14.1 6.1 64.2
ROSII CHERRY 2.0 58.0 0.0 0.0 11.8
TOTAL PRANZ 5.0 687.0 38.1 22.4 84.5
GUSTARE ALUNE PADURE 0.4 214.4 10.0 18.6 8.6
TOTAL GUSTARE 0.4 214.4 10.0 18.6 8.6
CINA OREZ BASMATI 1.0 347.0 8.0 0.0 76.0
LEGUME LA CUPTOR 3.0 137.1 5.1 6.9 15.9
TOTAL CINA 4.0 484.1 13.1 6.9 91.9
TOTAL ZI 28 2448 91 65 367
MASA INGREDIENT Cantitate (100 g)
kCal/100g PR/100g GR/100g Carbo/100g
MIC DEJUN
FULGI OVAZ - 5 lg 0.5 123.0 7.5 3.8 28.3
BANANA 1.8 160.2 2.0 0.0 41.0
NUCI 0.3 196.2 4.5 19.5 4.1
MAR 1.8 93.6 0.7 0.0 24.8
TOTAL MIC DEJUN 4.4 573.0 14.7 23.3 98.2
GUSTARE
KIWI 1.0 61.0 1.0 1.0 15.0
BANANA mica 1.5 133.5 1.7 0.0 34.2
ANANAS 2.0 100.0 1.1 0.2 26.2
CAJU 0.3 178.5 5.4 13.2 9.0
TOTAL GUSTARE 4.8 473.0 9.1 14.4 84.4
PRANZ OSTROPEL PUI 3.0 209.9 22.0 9.0 8.6
QUINOA 1.0 368.0 14.1 6.1 64.2
TOTAL PRANZ 4.0 577.9 36.1 15.1 72.8
GUSTARE MERISOARE DESHIDRATATE 0.5 154.0 0.0 0.7 41.0
TOTAL GUSTARE 0.5 154.0 0.0 0.7 41.0
CINA
SOMON 1.0 208.0 20.4 13.4 0.0
DOVLECEL 1.0 18.0 1.2 0.2 3.8
ROSIE 1.0 18.0 0.9 0.0 3.9
CIUPERCI 1.0 22.0 3.0 0.0 3.3
OREZ BASMATI 1.0 347.0 8.0 0.0 76.0
TOTAL CINA 5.0 613.0 33.5 13.6 87.0
TOTAL ZI 29 2391 93 67 384
MASA INGREDIENT Cantitate (100 g)
kCal/100g PR/100g GR/100g Carbo/100g
MIC DEJUN
2 OUA 1.0 143.0 12.6 9.5 2.0
MARAR 0.2 8.6 0.7 0.2 1.4
CEAPA VERDE 0.5 21.0 0.5 0.0 5.0
ROSII 2.0 36.0 1.8 0.0 7.8
CASTRAVETI 2.0 24.0 1.2 0.0 4.4
TOTAL MIC DEJUN 5.7 232.6 16.8 9.7 20.6
GUSTARE
BANANA 2.0 178.0 2.2 0.0 45.6
Curmale hidratate - 10 buc 0.7 214.9 0.9 0.0 51.8
ROSCOVE PUDRA - 2 lg 0.1 26.6 0.6 0.1 5.0
10 MIGDALE faramitate 0.1 69.4 2.6 6.1 2.4
TOTAL GUSTARE 2.9 488.9 6.2 6.2 104.8
PRANZ
NAUT FIERT 3.0 492.0 26.7 7.8 82.2
ROSII CHERRY 2.0 58.0 0.0 0.0 11.8
CASTRAVETE 1.5 18.0 0.9 0.0 3.3
AVOCADO 1.0 160.0 2.0 14.7 8.5
CEAPA ROSIE 0.5 19.5 0.6 0.0 4.2
TOTAL PRANZ 8.0 747.5 30.2 22.5 110.0
GUSTARE
FRUCTE PADURE 1.5 55.1 1.8 0.4 10.7
IAURT GRECESC 2% 1.2 73.2 8.4 2.4 4.6
CAJU 0.3 178.5 5.4 13.2 9.0
MERISOARE DESHIDRATATE 1.2 369.6 0.0 1.7 98.4
TOTAL GUSTARE 4.2 676.4 15.6 17.7 122.6
CINA
CIUPERCI 2.0 44.0 6.0 0.0 6.6
PUPLA PUI CUPTOR 1.0 170.0 17.0 11.6 0.0
VANATA 1.0 24.0 1.0 0.0 5.7
DOVLECEL 1.0 18.0 1.2 0.0 3.8
CEAPA 1.0 42.0 0.9 0.0 10.0
TOTAL CINA 6.0 298.0 26.1 11.6 26.1
TOTAL ZI 30 2443 95 68 384
RETETE
PATE LINTE
ALIMENT Cantitate (100 g)
kCal/100g PR/100g GR/100g Carbo/100g
LINTE FIARTA 7 812.0 63.0 2.8 140.0
ULEI - 4 lg 0.54 477.4 0.0 54.0 0.0
CEAPA 1 42.0 0.9 0.0 10.0
CANTITATE TOTALA 8.5 1331.4 63.9 56.8 150.0
100g PATE LINTE = 1.0 155.9 7.5 6.7 17.6
OSTROPEL PUI
INGREDIENT Cantitate (100 g)
kCal/100g PR/100g GR/100g Carbo/100g
pulpa pui 3.8 794.2 98.8 41.8 0.0
rosii in suc propriu 4 80 4.4 2 8
ardei gras 1 26.0 0.9 0.2 5.2
ceapa 1 42.0 0.9 0.0 10.0
morcov 1.45 59.5 1.3 0.0 13.9
telina 0.85 13.6 0.6 0.2 2.6
usturoi 0.09 12.3 0.6 0.0 2.4
apa 2.5 0.0 0.0 0.0 0.0
CANTITATE TOTALA 14.69 1027.58 107.47 44.14 42.04
100g ostropel pui = 1.00 69.95 7.32 3.00 2.86
PIURE CARTOFI DULCI
ALIMENT Cantitate kCal/100g PR/100g GR/100g Carbo/100g
CARTOFI DULCI 10 860.0 16.0 1.0 201.0
LAPTE COCOS - 3 lg 0.45 81.0 0.8 8.0 1.4
CORIANDRU FRUNZE 0.1 2.3 0.2 0.1 0.4
ARDEI ROSU IUTE 0.1 4.0 0.2 0.0 0.9
CANTITATE TOTALA 10.7 947.3 17.2 9.1 203.6
100g piure cartofi dulci =
1.0 88.9 1.6 0.9 19.1
PUI CU LAMAIE
ALIMENT Cantitate kCal/100g PR/100g GR/100g Carbo/100g
PIEPT PUI 5 570.0 106.0 13.0 0.0
SUC LAMAIE 1 25 0 0 9
ULEI MASLINE - 2 lg 0.27 238.7 0.0 27.0 0.0
USTUROI 0.1 13.7 0.7 0.0 2.6
CANTITATE TOTALA 6.4 847.4 106.7 40.0 11.6
100 g pui cu lamaie = 1.0 133.0 21.3 6.3 1.8
CUSCUS CU STAFIDE
ALIMENT Cantitate kCal/100g PR/100g GR/100g Carbo/100g
CUSCUS 2 752.0 25.5 1.3 154.9
STAFIDE 0.8 240.0 3.0 0.4 63.2
SUPA PUI (ZEAMA) 2.5 77.5 11.05 2.6 1.875
MASLINE VERZI 0.5 72.5 0.5 7.7 1.9
NAUT FIERT 4 656 35.6 10.4 109.6
PATRUNJEL 0.05 1.8 0.15 0.04 0.315
CANTITATE TOTALA 9.9 1799.8 75.8 22.4 331.8
100 g cuscus cu stafide =
1.0 182.7 7.7 2.3 33.7
PASTE INTEGRALE CU LEGUME
ALIMENT Cantitate kCal/100g PR/100g GR/100g Carbo/100g
PASTE INTEGRALE 1.5 522 21.9 2.1 112.5
ULEI MASLINE - 1 LG 0.14 123.8 0.0 14.0 0.0
ARDEI ROSU IUTE 0.05 2.0 0.1 0.0 0.5
USTUROI 0.06 8.2 0.4 0.0 1.6
BROCCOLI 3 102.0 8.4 0.0 19.8
MIGDALE 0.25 144.5 5.3 12.7 4.9
PARMEZAN 0.1 43.1 3.85 2.86 0.41
CANTITATE TOTALA 3.6 423.6 18.1 29.5 27.2
100 g paste integrale cu legume =
1.0 117.7 5.0 8.2 7.5
CIUPERCI UMPLUTE
ALIMENT Cantitate kCal/100g PR/100g GR/100g Carbo/100g
CIUPERCI 10 220.0 30.0 0.0 33.0
TELINA 1.5 24.0 1.1 0.3 4.5
MORCOV 2 82.0 1.8 0.0 19.2
CEAPA 1 42.0 0.9 0.0 10.0
DOVLECEL 2 36.0 2.4 0.4 7.7
CANTITATE TOTALA 16.5 404.0 36.2 0.7 74.4
100g ciuperci umplute = 1.0 24.5 2.2 0.0 4.5
CREMA DE RICOTTA&FETA
ALIMENT Cantitate kCal/100g PR/100g GR/100g Carbo/100g
RICOTTA 1 174.0 11.3 13.0 3.0
FETA 2 528.0 28.4 42.6 8.0
USTUROI 0.02 2.7 0.1 0.0 0.5
MARAR PROASPAT 0.1 4.3 0.4 0.1 0.7
CANTITATE TOTALA 3.0 704.7 39.9 55.6 11.5
100g crema de ricotta & feta =
1.0 233.4 13.2 18.4 3.8
ARDEI UMPLUT CU LEGUME & MEI
ALIMENT Cantitate kCal/100g PR/100g GR/100g Carbo/100g
ARDEI GRAS 12.5 325.0 10.8 2.1 65.0
CEAPA 1.2 50.4 1.1 0.0 12.0
MORCOV 1.8 73.8 1.6 0.0 17.3
ULEI - 2 lg 0.17 150.3 0.0 17.0 0.0
TELINA 1.5 24.0 1.1 0.3 4.5
DOVLECEL 2.95 53.1 3.5 0.6 11.3
CIUPERCI 1.65 36.3 5.0 0.0 5.4
MEI 2 756.0 22.0 8.4 145.8
CANTITATE TOTALA 23.8 1468.9 45.0 28.4 261.4
100g ardei umpluti cu legume & mei =
1.0 61.8 1.9 1.2 11.0
MUSCHI DE VITA CU LEGUME LA CUPTOR
ALIMENT Cantitate kCal/100g PR/100g GR/100g Carbo/100g
MUSCHI VITA 10 2150 190 150 0
CIUPERCI 5 110.0 15.0 0.0 16.5
MORCOVI 2 82.0 1.8 0.0 19.2
DOVLECEL 2 36.0 2.4 0.4 7.7
VANATA 3 72.0 3.0 0.0 17.1
CEAPA 1 42.0 0.9 0.0 10.0
USTUROI 0.1 13.7 0.7 0.0 2.6
ULEI MASLINE - 1 lg 0.14 123.8 0.0 14.0 0.0
CANTITATE TOTALA 23.2 479.5 23.8 14.4 73.1
100g legume = 1.0 20.6 1.0 0.6 3.1
100g vita = 1.0 215.0 19.0 15.0 0.0
CREMA DE BRANZA
ALIMENT Cantitate kCal/100g PR/100g GR/100g Carbo/100g
BRANZA PROASPATA DE VACI (GRASA) NATURA
2 406.0 26.0 16.0 20.0
TELEMEA VACA LIGHT 1 197.0 25.0 10.5 0.7
MARAR PROASPAT 0.5 21.5 1.8 0.6 3.5
CANTITATE TOTALA 3.5 624.5 52.8 27.1 24.2
100 g crema de branza = 1.0 178.4 15.1 7.7 6.9
SARDINE LA CUPTOR
ALIMENT Cantitate kCal/100g PR/100g GR/100g Carbo/100g
SARDINA PROASPATA 10 1250.0 200.0 50.0 0.0
PATRUNJEL PROASPAT 1.2 43.2 3.6 0.96 7.56
ZEAMA LAMAIE 1 25 0 0 9
ULEI MASLINE - 3 lg 0.405 358.0 0.0 40.5 0.0
CANTITATE TOTALA 12.2 1318.2 203.6 51.0 16.6
100g sardine la cuptor = 1.0 108.0 16.7 4.2 1.4
SUPA CREMA DE LEGUME
ALIMENT Cantitate kCal/100g PR/100g GR/100g Carbo/100g
MORCOV 2 82.0 1.8 0.0 19.2
CEAPA 1 42.0 0.9 0.0 10.0
PASTARNAC 0.5 36 0.7 0.25 7.5
TELINA 1 16.0 0.7 0.2 3.0
ARDEI 1 26.0 0.9 0.2 5.2
DOVLECEL 2 36.0 2.4 0.4 7.7
SMANTANA 12% 3 390.0 9.0 36.0 7.5
APA 5 0.0 0.0 0.0 0.0
CANTITATE TOTALA 15.5 628.0 16.4 37.0 60.1
100g supa crema legume = 1.0 40.5 1.1 2.4 3.9
PASTE INTEGRALE CU LEGUME
ALIMENT Cantitate kCal/100g PR/100g GR/100g Carbo/100g
PASTE INTEGRALE 5 1740 73 7 375
MAIONEZA 0.15 111.5 0.2 12.0 0.5
RUCOLA 1 25.0 2.6 0.6 3.7
NAUT FIERT 1 164 8.9 2.6 27.4
ROSII CHERRY 2 58.0 0.0 0.0 11.8
CANTITATE TOTALA 9.2 2098.5 84.7 22.2 418.4
100g paste integrale legume =
1.0 229.3 9.3 2.4 45.7
LEGUME LA CUPTOR
ALIMENT Cantitate kCal/100g PR/100g GR/100g Carbo/100g
CIUPERCI 5 110.0 15.0 0.0 16.5
MORCOVI 2 82.0 1.8 0.0 19.2
DOVLECEL 2 36.0 2.4 0.4 7.7
VANATA 3 72.0 3.0 0.0 17.1
CEAPA 1 42.0 0.9 0.0 10.0
ULEI MASLINE - 2 lg 0.3 265.2 0.0 30.0 0.0
CANTITATE TOTALA 13.3 607.2 23.1 30.4 70.5
100g legume = 1.0 45.7 1.7 2.3 5.3
TARTA CU SPANAC SI RICOTTA
ALIMENT Cantitate kCal/100g PR/100g GR/100g Carbo/100g
SPANAC CONGELAT 10 220.0 23.0 2.0 28.0
CEAPA 2 84.0 1.8 0.0 20.0
OUA 2 286.0 25.2 19.0 4.0
RICOTTA 2.5 435.0 28.3 32.5 7.5
CANTITATE TOTALA 16.5 1025.0 78.3 53.5 59.5
100g tarta spanac = 1.0 62.1 4.7 3.2 3.6
PASTE CU SOS PESTO
ALIMENT Cantitate kCal/100g PR/100g GR/100g Carbo/100g
PASTE INTEGRALE 5 110.0 11.5 1.0 14.0
PESTO 1.9 714.4 9.5 74.48 1.52
MOZZARELLA LIGHT 5 890.0 102.5 50.0 7.5
CANTITATE TOTALA 11.9 1714.4 123.5 125.5 23.0
100g paste cu sos pesto = 1.0 144.1 10.4 10.5 1.9
MANCARE DE LINTE CU SPANAC
ALIMENT Cantitate kCal/100g PR/100g GR/100g Carbo/100g
SPANAC PROASPAT 3 69.0 8.6 1.2 10.9
LINTE USCATA 2 686.0 51.6 2.0 120.0
2 CATEI USTUROI 0.04 5.5 0.3 0.0 1.1
ULEI MASLINE - 1 lg 0.14 123.8 0.0 14.0 0.0
ROSII LA CONSERVA 4 80.0 4.4 2.0 8.0
CEAPA 0.5 21.0 0.5 0.0 5.0
CANTITATE TOTALA 9.7 985.2 65.3 19.2 144.9
100g mancare spanac cu linte =
1.0 101.8 6.7 2.0 15.0
SMOOTHIE
ALIMENT Cantitate kCal/100g PR/100g GR/100g Carbo/100g
MIGDALE 1 578.0 21.3 50.6 19.7
BANANA 1.8 160.2 2.0 0.0 41.0
ANANAS 2 100.0 1.1 0.2 26.2
APA 5 0.0 0.0 0.0 0.0
SEMINTE CHIA 0.2 98.0 3.1 6.1 8.8
CANTITATE TOTALA 10.0 936.2 27.5 56.9 95.8
100g Smoothie = 1.0 93.6 2.7 5.7 9.6
CONCLUZII & EVALUAREA PROGRAMULUI
La sfarsitul celor 30 de zile de program de alimentatie clienta are 69 kg. Vitalitatea, energia si
starea emotionala se prezinta foarte bine. Zilnic face plimbari de cate doua ore fapt ce ajutat, pe
langa alaptare, la usoara scadere in greutate.
Peste inca o luna de zile, la implinirea a 3 luni de la nastere, cu acordul medicului, se va putea
incepe o usoara activitate fizica ceea ce va permite o scadere in greutate putin mai accelerata.
Se va continua programul alimentar in aceeasi maniera iar peste o luna de zile urmeaza a se
recalcula necesarul energetic si al nutrientilor pentru a le adapta noii greutati.
BIBLIOGRAFIE
1. http://pediatrics.aappublications.org/content/100/6/1035.full.pdf+html
2. http://en.wikipedia.org/wiki/Breastfeeding
3. http://www.europeanhydrationinstitute.org/files/EHI_Key_Tips_on_Hydration_for_pregn
ant_women.pdf
4. http://www.chop.edu/healthinfo/maternal-nutrition-and-breastfeeding.html
5. http://www.mckinley.illinois.edu/handouts/pregnancy_lactation.html
6. http://www.breastfeedingbasics.com/qa/are-babies-sensitive-to-what-mom-is-eating
7. http://nutritionist.info.ro/tag/calorimetrie/
8. http://www.journals.elsevierhealth.com/periodicals/yjada/article/S0002-
8223%2805%2900149-5/abstract
9. http://en.wikipedia.org/wiki/Harris-Benedict_equation
10. http://www.nal.usda.gov/fnic/DRI/DRI_Energy/energy_full_report.pdf
11. http://www.karger.com/Article/Pdf/228998
12. http://www.fao.org/docrep/V4700E/V4700E06.htm#Minimum desirable intakes of fats and
oils
http://pediatrics.aappublications.org/content/100/6/1035.full.pdf+htmlhttp://en.wikipedia.org/wiki/Breastfeedinghttp://www.europeanhydrationinstitute.org/files/EHI_Key_Tips_on_Hydration_for_pregnant_women.pdfhttp://www.europeanhydrationinstitute.org/files/EHI_Key_Tips_on_Hydration_for_pregnant_women.pdfhttp://www.chop.edu/healthinfo/maternal-nutrition-and-breastfeeding.htmlhttp://www.mckinley.illinois.edu/handouts/pregnancy_lactation.htmlhttp://www.breastfeedingbasics.com/qa/are-babies-sensitive-to-what-mom-is-eatinghttp://nutritionist.info.ro/tag/calorimetrie/http://www.journals.elsevierhealth.com/periodicals/yjada/article/S0002-8223%2805%2900149-5/abstracthttp://www.journals.elsevierhealth.com/periodicals/yjada/article/S0002-8223%2805%2900149-5/abstracthttp://en.wikipedia.org/wiki/Harris-Benedict_equationhttp://www.nal.usda.gov/fnic/DRI/DRI_Energy/energy_full_report.pdfhttp://www.karger.com/Article/Pdf/228998
CUPRINS
DE CE SA MANCAM SANATOS? ............................................................................................ 1
ANAMNEZA .............................................................................................................................. 1
Concluzii anamneza .................................................................................................................. 9
Solutii si propuneri ................................................................................................................. 10
ALAPTAREA ............................................................................................................................ 10
ALIMENTATIA IN ALAPTARE .............................................................................................. 11
CALCULAREA NECESARULUI ENERGETIC ....................................................................... 12
NECESARUL DE NUTRIENTI IN PERIOADA ALAPTARII.................................................. 14
Necesarul de proteine ............................................................................................................. 14
Necesarul de carbohidrati ....................................................................................................... 14
Necesarul de lipide ................................................................................................................. 14
MENIU ...................................................................................................................................... 15
RETETE .................................................................................................................................... 33
CONCLUZII & EVALUAREA PROGRAMULUI .................................................................... 38
BIBLIOGRAFIE ........................................................................................................................ 39