Example Diet against Constipation

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.

Example

43-year-old woman, employed, does not practice physical activity and wakes up very early in the morning. Sedentary, it is fed with packaged snacks and sandwiches. In the evening it is an aperitif and rarely dinner at home .

Sex				Female
Age				43 years
Stature cm				165 cm
Wrist circumference cm				15.0 cm
Constitution				Normal
Stature / wrist				11
Morphological type				long-limbed
Weight kg				60.0Kg
Body mass index				22
Rating				Normal weight
Desirable physiological body mass index				20.9
Desirable physiological weight kg				56.9kg
Basal kcal metabolism				1324kcal
Coefficient of physical activity level				1:42
Kcal energy expenditure				1880kcal
Diet	NORMO CALORICA			1880Kcal
Lipids	30%		564Kcal	62, 7g
Protein	> 0.8 and <1.5g / kg		261.8Kcal (Average)	65.5g (Average)
Carbohydrates	56.1%		1054, 2kcal	193, 4g
fibers	Quantity between 30g (recommended ration) and 40g (10g more)
Breakfast	15%	282kcal
Snack	10%	188kcal
Lunch	35%	658kcal
Snack	10%	188kcal
Dinner	30%	564kcal

While waiting for the subject to undertake a desirable physical activity program (together with which it will be necessary to increase nutritional requirements), he will be given the following nutritional scheme suitable for the treatment of constipation.

Example Constipation Diet - Day 1

Breakfast, about 15% of the daily energy
	Partially skimmed cow's milk	250, 0ml	122, 5kcal
	All - bran	30, 0g	78, 0kcal
	Integral biscuits	15, 0g	67, 2kcal
Snack 1, about 10% of the daily energy
	Apple	150, 0g	67, 5kcal
	Partially skimmed yogurt	150, 0g	64, 5kcal
	White bread	25, 0g	66, 8kcal
Lunch, about 35% of the daily energy
Whole wheat pasta with tomato
	Integral semolina pasta	80, 0g	259, 2kcal
	Tomato sauce	100, 0g	24, 0kcal
	Grated Parmesan cheese)	10.0g	39, 2kcal
	Flakes of low-fat milk	100.0	86, 0g
	Aubergines (grilled)	150, 0g	36, 0kcal
	Extra virgin olive oil	15, 0g	135, 0kcal
	White bread	25, 0g	66, 8kcal
Snack 2, about 10% of the daily energy
	Pear	150, 0g	87, 0kcal
	Partially skimmed yogurt	150, 0g	64, 5kcal
	White bread	25, 0g	66, 8kcal
Dinner, about 30% of the daily energy
Veal steak
	Calf, lean meat	150, 0g	138, 0kcal
	Lettuce	100, 0g	18, 0kcal
	Extravirgin olive oil	20, 0g	180, 0kcal
	White bread	75, 0g	200, 3kcal

Example Constipation Diet - Day 2

Breakfast, about 15% of the daily energy
	Partially skimmed cow's milk	250, 0ml	122, 5kcal
	All - bran	30, 0g	78, 0kcal
	Integral biscuits	15, 0g	67, 2kcal
Snack 1, about 10% of the daily energy
	Fresh figs	150, 0g	111, 0kcal
	Partially skimmed yogurt	150, 0g	64, 5kcal
	White bread	25, 0g	66, 8kcal
Lunch, about 35% of the daily energy
Brown rice with champignon mushrooms
	Brown rice	70, 0g	253, 4kcal
	Champignon mushrooms	100, 0g	22, 0kcal
	Grated Parmesan cheese)	10.0g	39, 2kcal
	Boiled egg)	100.0	85, 8g
	Artichoke	100, 0g	47, 0kcal
	Extra virgin olive oil	15, 0g	135, 0kcal
	White bread	25, 0g	66, 8kcal
Snack 2, about 10% of the daily energy
	Kiwi	150, 0g	91, 5kcal
	Partially skimmed yogurt	150, 0g	64, 5kcal
	White bread	25, 0g	66, 8kcal
Dinner, about 30% of the daily energy
Baked sea bass
	Sea bass, various species	150, 0g	145, 5kcal
	Radicchio	100, 0g	23, 0kcal
	Extravirgin olive oil	15, 0g	135, 0kcal
	White bread	75, 0g	200, 3kcal

Example Constipation Diet - Day 3

Breakfast, about 15% of the daily energy
	Partially skimmed cow's milk	250, 0ml	122, 5kcal
	All - bran	30, 0g	78, 0kcal
	Integral biscuits	15, 0g	67, 2kcal
Snack 1, about 10% of the daily energy
	oranges	200, 0g	68, 0kcal
	Partially skimmed yogurt	150, 0g	64, 5kcal
	White bread	25, 0g	66, 8kcal
Lunch, about 35% of the daily energy
Stewed beans and carrots
	Dried beans	80, 0g	248, 8kcal
	carrots	100, 0g	41, 0kcal
	Grated Parmesan cheese)	10.0g	39, 2kcal
	Tuna in brine, drained	80.0	82, 4g
	Pumpkin	150, 0g	39, 0kcal
	Extra virgin olive oil	15, 0g	135, 0kcal
	White bread	25, 0g	66, 8kcal
Snack 2, about 10% of the daily energy
	White or red grapes	100, 0g	69, 0kcal
	Partially skimmed yogurt	150, 0g	64, 5kcal
	White bread	25, 0g	66, 8kcal
Dinner, about 30% of the daily energy
Ricotta cheese
	Semi-skimmed milk ricotta	125, 0g	172, 5kcal
	Rocket salad	100, 0g	25, 0kcal
	Extravirgin olive oil	15, 0g	135, 0kcal
	White bread	75, 0g	200, 3kcal

Example Constipation Diet - Day 4

Breakfast, about 15% of the daily energy
	Partially skimmed cow's milk	250, 0ml	122, 5kcal
	All - bran	30, 0g	78, 0kcal
	Integral biscuits	15, 0g	67, 2kcal
Snack 1, about 10% of the daily energy
	Apple	150, 0g	67, 5kcal
	Partially skimmed yogurt	150, 0g	64, 5kcal
	White bread	25, 0g	66, 8kcal
Lunch, about 35% of the daily energy
Whole wheat pasta with zucchini
	Integral semolina pasta	80, 0g	259, 2kcal
	Zucchini	100, 0g	16, 0kcal
	Grated Parmesan cheese)	10.0g	39, 2kcal
	Flakes of low-fat milk	100.0	86, 0g
	Aubergines (grilled)	150, 0g	36, 0kcal
	Extra virgin olive oil	10.0g	90, 0kcal
	White bread	25, 0g	66, 8kcal
Snack 2, about 10% of the daily energy
	Pear	150, 0g	87, 0kcal
	Partially skimmed yogurt	150, 0g	64, 5kcal
	White bread	25, 0g	66, 8kcal
Dinner, about 30% of the daily energy
Pork steak
	Pork loin	150, 0g	214, 5, 0kcal
	Lettuce	100, 0g	18, 0kcal
	Extravirgin olive oil	15, 0g	135, 0kcal
	White bread	75, 0g	200, 3kcal

Example Constipation Diet - Day 5

Breakfast, about 15% of the daily energy
	Partially skimmed cow's milk	250, 0ml	122, 5kcal
	All - bran	30, 0g	78, 0kcal
	Integral biscuits	15, 0g	67, 2kcal
Snack 1, about 10% of the daily energy
	Fresh figs	150, 0g	111, 0kcal
	Partially skimmed yogurt	150, 0g	64, 5kcal
	White bread	25, 0g	66, 8kcal
Lunch, about 35% of the daily energy
Brown rice with cabbage
	Brown rice	70, 0g	253, 4kcal
	verze	100, 0g	33, 0kcal
	Grated Parmesan cheese)	10.0g	39, 2kcal
	Boiled egg)	100.0	85, 8g
	Artichoke	100, 0g	47, 0kcal
	Extra virgin olive oil	15, 0g	135, 0kcal
	White bread	25, 0g	66, 8kcal
Snack 2, about 10% of the daily energy
	Kiwi	150, 0g	91, 5kcal
	Partially skimmed yogurt	150, 0g	64, 5kcal
	White bread	25, 0g	66, 8kcal
Dinner, about 30% of the daily energy
Baked sea bream
	Sea bream	150, 0g	135, 0kcal
	Radicchio	100, 0g	23, 0kcal
	Extravirgin olive oil	15, 0g	135, 0kcal
	White bread	75, 0g	200, 3kcal

Example Constipation Diet - Day 6

Breakfast, about 15% of the daily energy
	Partially skimmed cow's milk	250, 0ml	122, 5kcal
	All - bran	30, 0g	78, 0kcal
	Integral biscuits	15, 0g	67, 2kcal
Snack 1, about 10% of the daily energy
	oranges	200, 0g	68, 0kcal
	Partially skimmed yogurt	150, 0g	64, 5kcal
	White bread	25, 0g	66, 8kcal
Lunch, about 35% of the daily energy
Stewed chickpeas and cabbage
	Dried chickpeas	80, 0g	267, 2kcal
	Cauliflower	100, 0g	25, 0kcal
	Grated Parmesan cheese)	10.0g	39, 2kcal
	Tuna in brine, drained	80.0	82, 4g
	Pumpkin	150, 0g	39, 0kcal
	Extra virgin olive oil	15, 0g	135, 0kcal
	White bread	25, 0g	66, 8kcal
Snack 2, about 10% of the daily energy
	White or red grapes	100, 0g	69, 0kcal
	Partially skimmed yogurt	150, 0g	64, 5kcal
	White bread	25, 0g	66, 8kcal
Dinner, about 30% of the daily energy
Semi-skimmed milk mozzarella
	Semi-skimmed milk ricotta	80, 0g	203, 2kcal
	Rocket salad	100, 0g	25, 0kcal
	Extravirgin olive oil	10.0g	90, 0kcal
	White bread	75, 0g	200, 3kcal

Example Constipation Diet - Day 7

Breakfast, about 15% of the daily energy
	Partially skimmed cow's milk	250, 0ml	122, 5kcal
	All - bran	30, 0g	78, 0kcal
	Integral biscuits	15, 0g	67, 2kcal
Snack 1, about 10% of the daily energy
	Apple	150, 0g	67, 5kcal
	Partially skimmed yogurt	150, 0g	64, 5kcal
	White bread	25, 0g	66, 8kcal
Lunch, about 35% of the daily energy
Whole wheat pasta with chicory
	Integral semolina pasta	80, 0g	259, 2kcal
	Chicory	100, 0g	10, 0kcal
	Grated Parmesan cheese)	10.0g	39, 2kcal
	Flakes of low-fat milk	100.0	86, 0kcal
	Cabbage	150, 0g	37, 5kcal
	Extra virgin olive oil	15, 0g	135, 0kcal
	White bread	25, 0g	66, 8kcal
Snack 2, about 10% of the daily energy
	Pear	150, 0g	87, 0kcal
	Partially skimmed yogurt	150, 0g	64, 5kcal
	White bread	25, 0g	66, 8kcal
Dinner, about 30% of the daily energy
Turkey paillard
	Turkey breast	150, 0g	166, 5kcal
	Valeriana (soncino)	100, 0g	21, 0kcal
	Extravirgin olive oil	20, 0g	180, 0kcal
	White bread	75, 0g	200, 3kcal