Personal Mediterranean Diet Program

Fabio Sciarratta

Gastroenterology Specialist

Ph.D. in Surgical Fisiopatology


Mr. John Smith 06-gen-00


Breakfast

One cup of light milk or 4,5 oz of yoghourt with sugar or honey (a little spoon).

Or a glass of fruit juice; coffee or tea as you like it

Kcal 54 Proteins: oz 0,124 Carbohydrates: oz 0,357 Fats: oz 0,003


Muesli oz 3
  Kcal 340
Proteins: oz 0,285
Carbohydrates: oz 2,071
Fats: oz 0,178


Lunch

Spaghetti with sea-food (better clams)

oz (of pasta or rice before cooking) 3
N.B. for pizza or vegetable soup the pound

 
indicated is for the whole food after cooking

Kcal 447
Proteins: oz 0,5
Carbohydrates: oz 2,285
Fats: oz 0,393


Salmon oz 7

Kcal 402
Proteins: oz 1,392
Carbohydrates: oz 0
Fats: oz 0,892


White bread oz 1,5

Fresh vegetables as you like (lettuce, spinach, carrots, fennels, courgettes,

tomatoes, cucumbers, capsicums) or mixed;

with salt as you like and only a little spoon of olive oil


One fruit


Break

One fruit


Dinner

Mozzarella fiordilatte (or other cheese) oz 5,5

Kcal 410
Proteins: oz 1.107
Carbohydrates: oz 0,464
Fats: oz 0,857


White bread oz 1,5

Fresh vegetables as you like (lettuce, spinach, carrots, fennels, courgettes,

tomatoes, cucumbers, capsicums) or mixed;

with salt as you like and only a little spoon of olive oil


One fruit
Total Kcal: 1950.
Total proteins: oz 3,714. Total carbohydrates: oz 7,321.
Total Fats: oz 2,392

 


 Percentage of nutrients  

of the day

Spaghetti with seafood (better clams):

Ingredients:

For 3,5 oz of spaghetti:

4 spoon of olive oil

3 cloves of garlic

1 medium tomato

0,2 oz of parsley

3,5 oz of sea-food

Preparation:

Clear the garlic and cut it in little pieces, put it in a large frying pan with the olive oil and brown it with low fire for 3 minutes, then join the peeled tomato cut in little pieces; cook for another 3 minutes and add the seafood well washed. When the clams are opened (let the clams open by themselve), take them away.

In a high pot put 4 pints of water and make it boil, add 0,5 oz of salt and the spaghetti (the water must cover the spaghetti, otherwise cut them). After 10 minutes remove the water from the pot (completely) and put in the sauce. Then, on the fire, mix the spaghetti and sauce for 1 minute add the parsley minced and serve hot.