What do you need daily?

  • Dairy 2x portions/day

  • Meat/Chicken/Fish 2x portions/day

  • Carbohydrates  3-5 portions/day

  • Fruta 2 portions/day

  • Vegetables 2 portions/day (1 portion cooked & 1 portion raw)

  • Fat 40-60 grams/day

    Let’s give you an example, dinner:

  • Salmon (cooked in the oven)
  • Quinoa (50-100 grams cooked)
  • Steamed vegetables like broccoli, carrot and asparagus. If you boil them in water most of the vitamins will stay in the water but if you steam them instead, the vitamins will stay with the vegetables.
  • And some fresh salad, like cucumber, tomato and spinach

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