The maintenance diet (or normocaloric) is a balanced diet that serves to maintain a constant body weight and to maintain the balance between the fat-free (FFM) and the fat (FM) mass.
Premise
The following indications are for information purposes EXCLUSIVELY and are not intended to replace the opinion of professional figures such as doctor, nutritionist or dietician, whose intervention is necessary for the prescription and composition of CUSTOMIZED food therapies.
Balance of maintenance diet
By semantic definition, the maintenance diet must be normocaloric and balanced.
First of all, the maintenance diet provides a sufficient amount of energy to guarantee a state of nutrition, and respects the organic requirements imposed by daily activities, both physical and mental. The caloric distribution in the day fully complies with all individual needs but without exceeding the overall energy; generally it differs in 5 meals, of which 3 are main (breakfast 15% of TOT energy, lunch 40% of TOT energy and dinner 35% of TOT energy) and 2 secondary or complementary (2 snacks of 5% of energy TOT).
From a nutritional point of view, the maintenance diet should be organized keeping under control especially those macro and microelements most frequently subject to alteration in the diet. For adults:
- Proteins: 0.75 to 1.2g / kg of desirable physiological weight / day
- Lipids: 25-30% of kcal tot
- Of which about 10% saturated
- Cholesterol: not> 300mg / day
- Carbohydrates: the remaining energy
- Of which simple about 12%
- Fiber: about 30g / day
- Iron: 10 to 18mg (excluding pregnant and nursing mothers)
- Calcium: from 1000 to 1500 (excluding pregnant and nursing)
- Thiamine: 0.4mg per 1000kcal diet
- Riboflavin: 0.6mg per 1000kcal diet
- Niacin: 6.6mg per 1000kcal diet
- Retinol Equivalents: 600-700 µg / day
- B.C. Ascorbic: 60mg / day
Each of the above values must be corrected for: age, sex, build and any special physiological conditions.
The food choices respect equally the individual preferences and the indications mentioned in the guidelines for a good and healthy diet.
Example
A female, housewife, mother of two teenage children, she consumes 1 glass of red wine a day.
| Sex | Female | |||
| Age | 40 | |||
| Stature cm | 168 | |||
| Wrist circumference cm | 15.5 | |||
| Constitution | Normal | |||
| Stature / wrist | 10.8 | |||
| Morphological type | normolineo | |||
| Weight kg | 65.1 | |||
| Body mass index | 23.9 | |||
| Desirable physiological body mass index | 21.7 | |||
| Desirable physiological weight kg | 59.1 | |||
| Basal kcal metabolism | 1343 | |||
| Coefficient of physical activity level | Moderate No Aus. 1.56 | |||
| Kcal energy expenditure | 2095.1 | |||
| Diet | NORMO CALORICA | 2095 Kcal | ||
| Lipids | 25% (alcohol not included) | 903, 6Kcal | 55, 6g | |
| Protein | 1.2g / kg | 662Kcal | 70, 9g | |
| Carbohydrates | 60.8% (alcohol excluded) | 1747, 6kcal | 324, 4g | |
| Alcohol | 13, 6g | |||
| Breakfast | 15% | 314kcal | ||
| Snack | 5% | 105kcal | ||
| Lunch | 40% | 838kcal | ||
| Snack | 5% | 105kcal | ||
| Dinner | 35% | 733kcal | ||
NB : Some weights can be evaluated without the aid of a scale, for example:
- Liquid 250-300ml / g = 1 cup
- Liquid 200ml / g = 1 small cup
- Liquid 150ml / g = 1 full glass
- Liquid 10g = 1 tbsp
- Liquid 5g = 1 tsp
- Grain 10g = 1 tbsp
- Grain 5g = 1 tsp
- Fruit or vegetable 150g = medium-small size
- Fruit or vegetable 200g = medium size
- Fruit or vegetable 250g = medium-large size
- Walnut kernel, almond, pecan nut, hazelnut = 3g
- Bread 20-25g = medium slice
- Bread 30-35g = large slice
High-calorie diet menu example - DAY 1
| Breakfast 15% kcal TOT | |||
| Partially skimmed cow's milk | 250ml, 125kcal | ||
| Muesli | 40g, 136kcal | ||
| Finger biscuits | 25g, 91.3kcal | ||
| Snack 5% kcal TOT | |||
| Apple, with peel | 200g, 104kcal | ||
| Lunch 40% kcal TOT | |||
| Spaghetti with tomato sauce | |||
| Semolina pasta | 90g, 320.4kcal | ||
| Tomato sauce | 100g, 24kcal | ||
| Parmigiano | 10g, 39.2 kcal | ||
| Endive | 100g, 17kcal | ||
| Extra virgin olive oil | 15g, 135kcal | ||
| Whole grain bread | 100kcal, 243kcal | ||
| Snack 5% kcal TOT | |||
| Pear | 200g, 116kcal | ||
| Dinner 35% kcal TOT | |||
| Hard-boiled eggs | |||
| Chicken eggs | 100g, 143kcal | ||
| Potatoes | 200g, 154kcal | ||
| Extra virgin olive oil | 10g, 90kcal | ||
| Whole grain bread | 100g, 243kcal | ||
| Red wine | 120ml, 102kcal | ||
High-calorie diet menu example - DAY 2
| Breakfast 15% kcal TOT | |||
| Partially skimmed cow's milk | 250ml, 125kcal | ||
| Muesli | 40g, 136kcal | ||
| Biscuits | 25g, 91.3kcal | ||
| Snack 5% kcal TOT | |||
| Oranges, with peel | 200g, 126kcal | ||
| Lunch 40% kcal TOT | |||
| Mushroom risotto | |||
| Long grain parboiled white rice | 90g, 336.6kcal | ||
| Champignon mushrooms | 100g, 22kcal | ||
| Parmigiano | 10g, 39.2 kcal | ||
| Green radicchio | 100g, 23kcal | ||
| Extra virgin olive oil | 15g, 135kcal | ||
| Whole grain bread | 100g, 243kcal | ||
| Snack 5% kcal TOT | |||
| Kiwi | 200g, 122kcal | ||
| Dinner 35% kcal TOT | |||
| Grilled sirloin | |||
| Veal sirloin | 200g, 220kcal | ||
| Zucchini | 200g, 32kcal | ||
| Extra virgin olive oil | 10g, 90kcal | ||
| Whole grain bread | 100g, 243kcal | ||
| Red wine | 120ml, 102kcal | ||
High-calorie diet menu example - DAY 3
| Breakfast 15% kcal TOT | |||
| Partially skimmed cow's milk | 250ml, 125kcal | ||
| Muesli | 40g, 136kcal | ||
| Finger biscuits | 25g, 91.3kcal | ||
| Snack 5% kcal TOT | |||
| Apple, with peel | 200g, 104kcal | ||
| Lunch 40% kcal TOT | |||
| Beans stewed | |||
| Ripe beans | 250g, 292.5kcal | ||
| Parmigiano | 10g, 39.2 kcal | ||
| Rocket salad | 100g, 25kcal | ||
| Extra virgin olive oil | 15g, 135kcal | ||
| Whole grain bread | 100kcal, 243kcal | ||
| Snack 5% kcal TOT | |||
| Pear | 200g, 116kcal | ||
| Dinner 35% kcal TOT | |||
| Ricotta cheese | |||
| Cow ricotta, from semi-skimmed milk | 125g, 172.5kcal | ||
| Potatoes | 200g, 154kcal | ||
| Extra virgin olive oil | 10g, 90kcal | ||
| Whole grain bread | 100g, 243kcal | ||
| Red wine | 120ml, 102kcal | ||
High-calorie diet menu example - DAY 4
| Breakfast 15% kcal TOT | |||
| Partially skimmed cow's milk | 250ml, 125kcal | ||
| Muesli | 40g, 136kcal | ||
| Biscuits | 25g, 91.3kcal | ||
| Snack 5% kcal TOT | |||
| Oranges, with peel | 200g, 126kcal | ||
| Lunch 40% kcal TOT | |||
| Pennette garlic, oil and chilli | |||
| Semolina pasta | 90g, 320.4kcal | ||
| Chili pepper | 5g, 15.7kcal | ||
| Parmigiano | 10g, 39.2 kcal | ||
| spinach | 200g, 46kcal | ||
| Extra virgin olive oil | 15g, 135kcal | ||
| Whole grain bread | 100kcal, 243kcal | ||
| Snack 5% kcal TOT | |||
| Kiwi | 200g, 122kcal | ||
| Dinner 35% kcal TOT | |||
| Steamed seabass | |||
| Sea bass | 200g, 194kcal | ||
| Biete | 200g, 38kcal | ||
| Extra virgin olive oil | 10g, 90kcal | ||
| Whole grain bread | 100g, 243kcal | ||
| Red wine | 120ml, 102kcal | ||
High-calorie diet menu example - DAY 5
| Breakfast 15% kcal TOT | |||
| Partially skimmed cow's milk | 250ml, 125kcal | ||
| Muesli | 40g, 136kcal | ||
| Finger biscuits | 25g, 91.3kcal | ||
| Snack 5% kcal TOT | |||
| Apple, with peel | 200g, 104kcal | ||
| Lunch 40% kcal TOT | |||
| Pumpkin risotto | |||
| White parboiled rice, long grain | 90g, 336.6kcal | ||
| Pumpkin | 100g, 26kcal | ||
| Parmigiano | 10g, 39.2 kcal | ||
| Lettuce | 100g, 18kcal | ||
| Extra virgin olive oil | 15g, 135kcal | ||
| Whole grain bread | 100g, 243kcal | ||
| Snack 5% kcal TOT | |||
| Pear | 200g, 116kcal | ||
| Dinner 35% kcal TOT | |||
| Sautè di Mussels | |||
| Mussel or mussel (clean mollusk) | 100g, 129kcal | ||
| Artichokes | 150g, 70.5kcal | ||
| Extra virgin olive oil | 10g, 90kcal | ||
| Whole grain bread | 100g, 243kcal | ||
| Red wine | 120ml, 102kcal | ||
High-calorie diet menu example - DAY 6
| Breakfast 15% kcal TOT | |||
| Partially skimmed cow's milk | 250ml, 125kcal | ||
| Muesli | 40g, 136kcal | ||
| Finger biscuits | 25g, 91.3kcal | ||
| Snack 5% kcal TOT | |||
| Apple, with peel | 200g, 104kcal | ||
| Lunch 40% kcal TOT | |||
| Boiled chickpeas | |||
| Ripe chickpeas | 90g, 300.6kcal | ||
| Parmigiano | 10g, 39.2 kcal | ||
| Rocket salad | 100g, 25kcal | ||
| Extra virgin olive oil | 15g, 135kcal | ||
| Whole grain bread | 100g, 243kcal | ||
| Snack 5% kcal TOT | |||
| Pear | 200g, 116kcal | ||
| Dinner 35% kcal TOT | |||
| Ricotta cheese | |||
| Cow ricotta, from semi-skimmed milk | 125g, 172.5kcal | ||
| Potatoes | 200g, 154kcal | ||
| Extra virgin olive oil | 10g, 90kcal | ||
| Whole grain bread | 100g, 243kcal | ||
| Red wine | 120ml, 102kcal | ||
High-calorie diet menu example - DAY 7
| Breakfast 15% kcal TOT | |||
| Partially skimmed cow's milk | 250ml, 125kcal | ||
| Muesli | 40g, 136kcal | ||
| Finger biscuits | 25g, 91.3kcal | ||
| Snack 5% kcal TOT | |||
| Apple, with peel | 200g, 104kcal | ||
| Lunch 40% kcal TOT | |||
| Horse carpaccio | |||
| Horse meat | 150g, 199.5kcal | ||
| Lemon juice | 10g, 3.8kcal | ||
| carrots | 200g, 82kcal | ||
| Extra virgin olive oil | 15g, 135kcal | ||
| Whole grain bread | 100g, 243kcal | ||
| Red wine | 120ml, 102kcal | ||
| Snack 5% kcal TOT | |||
| Pear | 200g, 116kcal | ||
| Dinner 35% kcal TOT | |||
| Pizza margherita | 250g, 677kcal | ||
| Blonde beer | 300ml, 102kcal | ||
