1.1 Dietas Por Raciones Y Comidas1
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DIETAS POR RACIONES Y COMIDAS. para calcular el gasto calórico
Nivel
1200
Ligera
Moderada
Pesada
Hombres
31
38
41
Mujeres
30
35
37
actividad
calorías
Grupos
comidas
alimentos
# EQ
ENERGÍA
cal
PROTEÍNA
LÍPIDOS
gr
HdeC
gr
gr
Cereales
7
490
14
0
105
Grasas
0
---
---
---
---
Azucares
1
40
---
---
10
Leguminosas
0
---
---
---
---
Proteinas
5
375
35
25
---
Leche
1
145
9
8
9
Frutas
3
120
---
---
30
Verduras
3
75
6
---
15
(1200
Grupos
calorías)
# EQ
DESAYUNO
MM
COMIDA
MT
CENA
Cereales
7
3
---
2
---
2
Grasas
0
---
---
---
---
---
alimentos
Azucares
1
1
---
---
---
---
Leguminosas
0
---
---
---
---
---
Proteinas
5
1
---
2
---
2
Leche
1
1
---
---
---
---
Frutas
3
---
1
1
1
---
Verduras
3
1
---
1
---
1
1500
calorías
Grupos
comidas
# EQ
ENERGÍA
cal
PROTEÍNA
LÍPIDOS
gr
HdeC
gr
gr
Cereales
10
700
20
---
150
Grasas
0
---
---
---
---
Azucares
1
40
---
---
10
Leguminosas
0
---
---
---
---
Proteinas
6
450
42
30
---
Leche
1
145
9
8
9
Frutas
3
120
---
---
30
Verduras
3
75
6
---
15
(1500
Grupos
1800
alimentos
calorías)
# EQ
DESAYUNO
MM
COMIDA
MT
CENA
Cereales
10
4
---
4
---
2
alimentos
Grasas
0
---
---
---
---
---
Azucares
1
1
---
---
---
---
Leguminosas
0
---
---
---
---
---
Proteinas
6
2
---
2
---
2
Leche
1
---
1
---
---
---
Frutas
3
---
1
1
1
---
Verduras
3
1
---
1
---
1
# EQ
ENERGÍA
calorías
Grupos
alimentos
cal
PROTEÍNA
gr
LÍPIDOS
gr
HdeC
Cereales
12
840
24
---
180
Grasas
0
---
---
---
---
Azucares
2
80
---
---
20
Leguminosas
0
---
---
---
---
Proteinas
7
525
49
35
---
Leche
1
145
9
8
9
Frutas
4
160
---
---
40
Verduras
3
75
6
---
15
gr
comidas
(1800
Grupos
2000
calorías)
alimentos
# EQ
DESAYUNO
MM
COMIDA
MT
CENA
Cereales
12
3
2
3
2
2
Grasas
0
---
---
---
---
---
Azucares
2
1
---
1
---
---
Leguminosas
0
---
---
---
---
---
Proteinas
7
2
1
2
---
2
Leche
1
1
---
---
---
---
Frutas
4
1
1
1
1
---
Verduras
3
1
---
1
---
1
# EQ
ENERGÍA
calorías
Grupos
comidas
alimentos
Cereales
14
cal
PROTEÍNA
LÍPIDOS
gr
980
28
---
HdeC
gr
210
Grasas
0
---
---
---
---
Azucares
2
80
---
---
20
Leguminosas
0
---
---
---
---
Proteinas
8
600
56
40
---
Leche
1
145
9
8
9
Frutas
4
160
---
---
40
Verduras
3
75
6
---
15
(2000
Grupos
gr
calorías)
# EQ
DESAYUNO
MM
COMIDA
MT
CENA
Cereales
14
4
2
3
2
3
Grasas
0
---
---
---
---
---
alimentos
Azucares
2
1
1
---
---
---
Leguminosas
0
---
---
---
---
---
Proteinas
8
2
1
2
1
2
Leche
1
1
---
---
---
---
Frutas
4
2
---
1
1
---
Verduras
3
1
---
1
---
1
2500
calorías
Grupos
comidas
# EQ
ENERGÍA
cal
PROTEÍNA
LÍPIDOS
gr
HdeC
gr
gr
Cereales
15
1050
30
---
225
Grasas
0
---
---
---
---
Azucares
2
80
---
---
20
Leguminosas
1
105
6
1
18
Proteinas
10
750
70
50
---
Leche
2
290
18
16
18
Frutas
4
160
---
---
40
Verduras
3
75
6
---
15
(2500
Grupos
2800
alimentos
calorías)
aliment0s
# EQ
DESAYUNO
MM
COMIDA
MT
CENA
Cereales
15
4
2
4
2
3
Grasas
0
---
---
---
---
---
Azucares
2
1
---
---
1
---
Leguminosas
1
---
---
1
---
---
Proteinas
10
3
1
3
1
2
Leche
2
1
---
---
---
1
Frutas
4
2
1
1
---
---
Verduras
3
1
---
1
---
1
# EQ
ENERGÍA
calorías
Grupos
alimentos
cal
PROTEÍNA
gr
LÍPIDOS
gr
HdeC
Cereales
18
1260
36
---
270
Grasas
0
---
---
---
---
Azucares
2
80
---
---
20
Leguminosas
2
210
12
2
36
Proteinas
10
750
70
50
---
Leche
2
290
18
16
18
Frutas
3
120
---
---
30
Verduras
4
100
8
---
20
gr
comidas
(2800
Grupos
3000
calorías)
# EQ
DESAYUNO
MM
COMIDA
MT
CENA
Cereales
18
5
3
4
3
3
alimentos
Grasas
0
---
---
---
---
---
Azucares
2
1
---
---
1
---
Leguminosas
2
1
---
1
---
1
Proteinas
10
3
1
3
1
2
Leche
2
1
---
---
---
1
Frutas
3
2
---
1
---
---
Verduras
4
1
1
1
---
---
# EQ
ENERGÍA
calorías
Grupos
comidas
alimentos
cal
PROTEÍNA
LÍPIDOS
gr
HdeC
gr
gr
Cereales
20
1400
40
---
300
Grasas
0
---
---
---
---
Azucares
2
80
---
---
20
Leguminosas
2
210
12
2
36
Proteinas
10
750
70
50
---
Leche
2
290
18
16
18
Frutas
4
160
---
---
40
Verduras
4
100
8
---
20
(3000
Grupos
calorías)
# EQ
DESAYUNO
MM
COMIDA
MT
CENA
Cereales
20
5
4
4
4
3
Grasas
0
---
---
---
---
---
Azucares
2
1
---
---
1
---
Leguminosas
2
1
---
1
---
---
Proteinas
10
3
1
3
1
2
Leche
2
1
---
---
---
1
Frutas
4
2
1
1
---
---
Verduras
4
1
1
1
---
1
alimentos
3500
calorías
Grupos
3500
alimentos
# EQ
ENERGÍA
cal
PROTEÍNA
LÍPIDOS
gr
HdeC
gr
gr
Cereales
24
1680
48
---
360
Grasas
0
---
---
---
---
Azucares
3
120
---
---
---
Leguminosas
2
210
12
2
36
Proteinas
13
975
91
65
---
Leche
2
290
18
16
18
Frutas
5
200
---
---
50
Verduras
5
125
10
---
25
calorías comidas
Grupos
aliment0s
# EQ
DESAYUNO
MM
COMIDA
MT
CENA
Cereales
24
6
4
6
4
4
Grasas
2
1
---
1
---
---
Azucares
3
1
1
1
---
---
Leguminosas
2
1
---
1
---
---
Proteinas
13
3
2
3
2
3
Leche
2
1
---
---
---
1
Frutas
5
2
1
1
1
---
Verduras
5
1
1
1
1
1
Nivel
1200
Ligera
Moderada
Pesada
Hombres
31
38
41
Mujeres
30
35
37
actividad
calorías
Grupos
comidas
alimentos
# EQ
ENERGÍA
cal
PROTEÍNA
LÍPIDOS
gr
HdeC
gr
gr
Cereales
7
490
14
0
105
Grasas
0
---
---
---
---
Azucares
1
40
---
---
10
Leguminosas
0
---
---
---
---
Proteinas
5
375
35
25
---
Leche
1
145
9
8
9
Frutas
3
120
---
---
30
Verduras
3
75
6
---
15
(1200
Grupos
calorías)
# EQ
DESAYUNO
MM
COMIDA
MT
CENA
Cereales
7
3
---
2
---
2
Grasas
0
---
---
---
---
---
alimentos
Azucares
1
1
---
---
---
---
Leguminosas
0
---
---
---
---
---
Proteinas
5
1
---
2
---
2
Leche
1
1
---
---
---
---
Frutas
3
---
1
1
1
---
Verduras
3
1
---
1
---
1
1500
calorías
Grupos
comidas
# EQ
ENERGÍA
cal
PROTEÍNA
LÍPIDOS
gr
HdeC
gr
gr
Cereales
10
700
20
---
150
Grasas
0
---
---
---
---
Azucares
1
40
---
---
10
Leguminosas
0
---
---
---
---
Proteinas
6
450
42
30
---
Leche
1
145
9
8
9
Frutas
3
120
---
---
30
Verduras
3
75
6
---
15
(1500
Grupos
1800
alimentos
calorías)
# EQ
DESAYUNO
MM
COMIDA
MT
CENA
Cereales
10
4
---
4
---
2
alimentos
Grasas
0
---
---
---
---
---
Azucares
1
1
---
---
---
---
Leguminosas
0
---
---
---
---
---
Proteinas
6
2
---
2
---
2
Leche
1
---
1
---
---
---
Frutas
3
---
1
1
1
---
Verduras
3
1
---
1
---
1
# EQ
ENERGÍA
calorías
Grupos
alimentos
cal
PROTEÍNA
gr
LÍPIDOS
gr
HdeC
Cereales
12
840
24
---
180
Grasas
0
---
---
---
---
Azucares
2
80
---
---
20
Leguminosas
0
---
---
---
---
Proteinas
7
525
49
35
---
Leche
1
145
9
8
9
Frutas
4
160
---
---
40
Verduras
3
75
6
---
15
gr
comidas
(1800
Grupos
2000
calorías)
alimentos
# EQ
DESAYUNO
MM
COMIDA
MT
CENA
Cereales
12
3
2
3
2
2
Grasas
0
---
---
---
---
---
Azucares
2
1
---
1
---
---
Leguminosas
0
---
---
---
---
---
Proteinas
7
2
1
2
---
2
Leche
1
1
---
---
---
---
Frutas
4
1
1
1
1
---
Verduras
3
1
---
1
---
1
# EQ
ENERGÍA
calorías
Grupos
comidas
alimentos
Cereales
14
cal
PROTEÍNA
LÍPIDOS
gr
980
28
---
HdeC
gr
210
Grasas
0
---
---
---
---
Azucares
2
80
---
---
20
Leguminosas
0
---
---
---
---
Proteinas
8
600
56
40
---
Leche
1
145
9
8
9
Frutas
4
160
---
---
40
Verduras
3
75
6
---
15
(2000
Grupos
gr
calorías)
# EQ
DESAYUNO
MM
COMIDA
MT
CENA
Cereales
14
4
2
3
2
3
Grasas
0
---
---
---
---
---
alimentos
Azucares
2
1
1
---
---
---
Leguminosas
0
---
---
---
---
---
Proteinas
8
2
1
2
1
2
Leche
1
1
---
---
---
---
Frutas
4
2
---
1
1
---
Verduras
3
1
---
1
---
1
2500
calorías
Grupos
comidas
# EQ
ENERGÍA
cal
PROTEÍNA
LÍPIDOS
gr
HdeC
gr
gr
Cereales
15
1050
30
---
225
Grasas
0
---
---
---
---
Azucares
2
80
---
---
20
Leguminosas
1
105
6
1
18
Proteinas
10
750
70
50
---
Leche
2
290
18
16
18
Frutas
4
160
---
---
40
Verduras
3
75
6
---
15
(2500
Grupos
2800
alimentos
calorías)
aliment0s
# EQ
DESAYUNO
MM
COMIDA
MT
CENA
Cereales
15
4
2
4
2
3
Grasas
0
---
---
---
---
---
Azucares
2
1
---
---
1
---
Leguminosas
1
---
---
1
---
---
Proteinas
10
3
1
3
1
2
Leche
2
1
---
---
---
1
Frutas
4
2
1
1
---
---
Verduras
3
1
---
1
---
1
# EQ
ENERGÍA
calorías
Grupos
alimentos
cal
PROTEÍNA
gr
LÍPIDOS
gr
HdeC
Cereales
18
1260
36
---
270
Grasas
0
---
---
---
---
Azucares
2
80
---
---
20
Leguminosas
2
210
12
2
36
Proteinas
10
750
70
50
---
Leche
2
290
18
16
18
Frutas
3
120
---
---
30
Verduras
4
100
8
---
20
gr
comidas
(2800
Grupos
3000
calorías)
# EQ
DESAYUNO
MM
COMIDA
MT
CENA
Cereales
18
5
3
4
3
3
alimentos
Grasas
0
---
---
---
---
---
Azucares
2
1
---
---
1
---
Leguminosas
2
1
---
1
---
1
Proteinas
10
3
1
3
1
2
Leche
2
1
---
---
---
1
Frutas
3
2
---
1
---
---
Verduras
4
1
1
1
---
---
# EQ
ENERGÍA
calorías
Grupos
comidas
alimentos
cal
PROTEÍNA
LÍPIDOS
gr
HdeC
gr
gr
Cereales
20
1400
40
---
300
Grasas
0
---
---
---
---
Azucares
2
80
---
---
20
Leguminosas
2
210
12
2
36
Proteinas
10
750
70
50
---
Leche
2
290
18
16
18
Frutas
4
160
---
---
40
Verduras
4
100
8
---
20
(3000
Grupos
calorías)
# EQ
DESAYUNO
MM
COMIDA
MT
CENA
Cereales
20
5
4
4
4
3
Grasas
0
---
---
---
---
---
Azucares
2
1
---
---
1
---
Leguminosas
2
1
---
1
---
---
Proteinas
10
3
1
3
1
2
Leche
2
1
---
---
---
1
Frutas
4
2
1
1
---
---
Verduras
4
1
1
1
---
1
alimentos
3500
calorías
Grupos
3500
alimentos
# EQ
ENERGÍA
cal
PROTEÍNA
LÍPIDOS
gr
HdeC
gr
gr
Cereales
24
1680
48
---
360
Grasas
0
---
---
---
---
Azucares
3
120
---
---
---
Leguminosas
2
210
12
2
36
Proteinas
13
975
91
65
---
Leche
2
290
18
16
18
Frutas
5
200
---
---
50
Verduras
5
125
10
---
25
calorías comidas
Grupos
aliment0s
# EQ
DESAYUNO
MM
COMIDA
MT
CENA
Cereales
24
6
4
6
4
4
Grasas
2
1
---
1
---
---
Azucares
3
1
1
1
---
---
Leguminosas
2
1
---
1
---
---
Proteinas
13
3
2
3
2
3
Leche
2
1
---
---
---
1
Frutas
5
2
1
1
1
---
Verduras
5
1
1
1
1
1
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