The good fats are called polyunsaturated and monounsaturated. The first find in the vegetable oil such as corn, soybean and sesame oil. Monounsaturated fats found in olive, peanut, and avocado.

Small amounts of these good fats can be consumed daily.
Unsaturated fats found in meat, dairy products as well as concrete as coconut oil, dates. Unsaturated fats also have a margarine, processed peanut butter. All of these fats can cause cardiovascular disease and should in principle be avoided.

Must eat

A). Eat when you daily during the weight control program.
Poultry like turkey, chicken, rings, steak, pork, fish, tuna, egg whites, pasteurized milk, rice milk or soy low-fat, lean yellow cheese, low fat soy products.


B). Red meat is low fat, salmon, mackerel, shrimp, sardines, squid, low-fat milk, frozen low-fat products, soy products-fat, olive oil, chestnuts

Avoid it fatten

C). All fried, oily skin with poultry, meats are organic substances, steaks, burgers, sausages, cold chops, sausages, bacon, ham, tuna packed in oil, eggs, omelets, whole milk and cheese, frozen entrees, high -fat, fried potatoes, chips, olopachi margarine, butter, mayonnaise, sos, cream, cream cheese, avocado, olives, nuts and seeds, oils, fruits, sauces.


You need to consume specific daily amounts of carbohydrates because they are a source of energy for the body. There are three types of carbohydrates, multilateral, refined and simple. Multilateral or whole grain carbohydrates are the ones who should be eating for good health and balanced.
t is usually relatively low in fat and rich in vitamins, salts and fiber. A typical example polymers starch foods such as potatoes, sweet potatoes, corn, whole wheat bread and pasta, beans, peas and lentils.

Are the refined carbohydrates, white bread, white rice and pasta, cookies, pies, cakes like most baked desserts. It is proposed to avoid these carbohydrates because they are high in calories and low in nutrients.

Simple carbohydrates are also known as sugars. Some such carbohydrates are good to eat them as fresh fruit with the flakes. Other simple carbohydrates should be avoided, especially when you are in a weight control.
Eg white sugar, brown sugar, corn syrup, honey, maple syrup, molasses, malt syrup, jam and jelly. It's easy to over-consume refined carbohydrates and simple. Once you follow a weight control program you recommend to avoid these carbohydrates.
Eat daily from the list of first class, reduce to once or twice a week from the second category and try to avoid them from the third category especially when trying to lose weight.


Pasta, bread, bagels and whole grain crackers, porridge, whole grains without additional sugar, brown rice, corn, beans, peas, pulses, lentils, sweet potato, vegetables, tomatoes, fresh fruit with skins, pop-corn without oil.

A couple of times a week Cake, cookies, potatoes, canned fruit, canned vegetables, sorbet, sherbet, sugar free pudding, low fat cookies and other sweets with low-fat, wine, up to 6 fl. oz.


Pasta, bread, crackers from white flour, sugar, cereal, croissants, donuts, pastries, white rice, canned fruit with added sugar, dried fruits, pop-corn with butter, ice cream, chocolates, sweets, soft drinks, beer.