H

INTRODUCTION
In recent years, obesity has ceased to be an exclusively
aesthetic problem and has crossed the barrier of health
EALTHY DIET and health, becoming an authentic epidemic on a global
scale that requires enormous human, technical and
economic resources to combat it. In spite of a whole
FOR 7 DAYS A WEEK. preventive and therapeutic artillery on the part of the
NAME: Rosa Rodrguez police-doctor-scientific authorities, far from stopping,
Daniel Ronquillo
obesity has multiplied dangerously. These disorders of a
nutritional nature have repercussions on a series of
complications related to overweight, some chronic
diseases, such as, type 2 diabetes, heart disease, high
blood pressure and all types of cancer. Obesity is a chronic
problem of individual and public health that affects a
significant number of people around the world. It is the
responsibility of all the social agents involved to stop their
invasion and to maintain healthy lifestyle habits in order to
reverse the situation.
Eating a healthy and balanced diet does not mean that we
have to leave all the things we like and that we normally do
not like things more fat, than that, for example, that we
want something sweet, we choose to make a homemade
dessert instead to buy us a bun. They will be healthier and
more natural and we will be able to control them.
 MONDAY TUESDAY

Breakfast Breakfast
Coffee without sugar
Fruit smoothie with
2 boiled eggs
almond milk or soy
1 slice of whole grain bread
or 2 Graham crackers.
Midmorning

Midmorning 1 tangerine or pineapple

1 tangerine or melon

Lunch
Lunch
Lettuce salad, carrot tomato,
2 tablespoons of white rice with grilled chicken, some
1 piece of roasted meat And grated mozzarella cheese,
all the salad you want to eat nuts and strawberries.
Accompany with water. 1 glass of water

Snack
Snack
1 tangerine or melon
1 tangerine or pineapple.

Dinner
Dinner

You can eat breakfast or Roast chicken rice and

lunch. green salad
 WEDNESDAY THURSDAY

Breakfast
Breakfast
Coffee without sugar
Coffee without sugar
2 whole-grain toast
Two boiled eggs

Midmorning
Midmorning
1 tangerine or melon
1 tangerine or pineapple

Lunch
Grilled fish with vegetable Lunch
salad 2 tablespoons rice Beef steak with onions.
1 glass of water With all the green salad you
want.
1 glass of water

Snack
1 tangerine or pineapple. Snack
1 tangerine or melon

Dinner Dinner

Two boiled eggs Fruit salad with a yogurt

fitness
 FRIDAY SATURDAY

Breakfast
Breakfast
Omelett with ham and
Oatmeal with apple in spinach and a slice of
pieces, raisins, almond wholemeal bread
milk or soy

Midmorning
Midmorning
1 tangerine or pineapple
1 tangerine or melon

Lunch
lunch
Fish fillet served with
Vegetable soup (All the vegetables and omelet.
vegetables you want can
be included in this soup)
1 glass of water

Snack
Snack
1 tangerine or melon
1 tangerine or pineapple

Dinner
Dinner
Roast
2 tablespoons of rice Fruit salad with yogurt
fitness
 SUNDAY

Breakfast
Integral toast with tomato
and yogurt with apple.

"To ensure good health: eat the

necessary, breathe deeply, live in
Midmorning moderation, cultivate joy and be
1 tangerine or melon interested in life" - William Londen.

Lunch
Lettuce salad, carrot tomato,
with grilled chicken, some
grated mozzarella cheese,
nuts and strawberries.
1 glass of water

Snack
1 tangerine or pineapple

Dinner
Eat 2 Graham cookies with
a glass of almond milk