The design of the diets

To start planning a diet, we must start with an initial assessment of the nutritional status, dietary pattern and eating habits of the individual or group for which it is intended, in order to estimate the depth of possible modifications, and the strategies to follow, so that the changes do not contain too many restrictions and are accepted.

Initial assessment of individual or group characteristics

Although the diet does not require us to precisely adjust the needs of each person on a daily basis, we should, as a starting point, assess the recommended intakes for the individual or group, according to sex, age and level of physical activity, taking into account that the figures provide a general idea, with values higher than what many individuals need, so we will only use them as references.

In order to evaluate in the future the effectiveness of the diet, we should record the body weight, height, level of physical activity, age, sex, state of health, or the transit through some stage of life that requires a differentiated attention, such as gestation, adolescence, menopause or old age among others.

Aspects of the previous dietary model and eating habits to take into account

The number of meals they eat, as well as the schedules and quantities. Most frequent culinary techniques and the basic condiments they use. Most used recipes, preferences and aversions for certain foods. Material and hygienic conditions of the place where meals are prepared and eaten.

Person in charge of food planning and cooking. Basic economic aspects, related to the resources allocated to cover food needs. Foods they prefer to buy (fresh, frozen, processed), frequency of purchases and the way they are stored and preserved. Possible vices or addictions of any kind. Amounts, frequency and type of liquids consumed during the day.

Guidelines to achieve the individual's favorable predisposition to the new diet:

• Create an atmosphere of collaboration and trust with the participants that allows us to know their interests as objectively as possible.

• Start the modifications taking into account, first of all, the objectives of the person concerned, reinforcing the healthy habits contained in the proposal and gradually modifying the less healthy ones.
• The projection of the changes should be made in the medium and long term, setting goals that can be achieved with an average effort, which will stimulate them to continue.

• Encourage communication with the participants, listen to and take into account the comments of each one of them, in order to adjust the pace of the changes.
• Motivate the interest in the nutritional aspects of those involved, recommending didactic materials that contribute to their active participation in the planning and elaboration of the diet.
• Avoid strict criteria and total prohibitions, and opt for well-founded recommendations and gradual transformations.

Steps to follow to elaborate the diet

First step: calculate the daily energy requirements for each of the people involved. We recommend using the following formulas:

• Energy requirements = TMR x FA
• TMR -» is the resting metabolic rate and is calculated using the Harris-Benedict formulas from weight (p) (kg), height (t) (cm) and age (years).

• Formula for women -» TMR = 655 + [9.6 x p (kg)] + [1.8 x t (cm)] - [4.7 x age (years)].

• Formula for men -» TMR = 66 + [13.7 x p (kg)] + [5 x t (cm)] - [6.8 x age (years)].

• FA -» is the physical activity factor and is obtained from the following table, taking into account the level of physical activity developed by each of those involved.

Second step: project a possible weekly diet, where the foods that should not be consumed daily are planned. Foods that should be planned in the weekly diet:

• Consume eggs, fish and meats in three to four weekly portions each.

• Legumes should be consumed between two and four servings per week.

• Nuts should be consumed between three and seven servings per week.

Foods that should be planned only occasionally:

• Fatty meats, sausages and fried foods.

• Butter, margarine.

• Ice cream and milkshakes.

• Sweets, jams, pastries, cakes, candies.

• Industrial soft drinks.

Third step: define the number of meals to plan each day and estimate the appropriate percentage of calories for each one. Example:

• Maximum calories: 2'290 kilo calories.

Fourth step: taking into account the foods to be included in the day, according to the weekly plan, previously prepared, we complete the menu, with the selection of foods to be included in the daily diet. We group the foods by type, and calculate the grams to be prepared from each macronutrient group to ensure an adequate calorie profile.

Foods that should be included in the daily diet:

• Four to six daily servings of foods such as whole wheat bread, whole wheat pasta, potatoes or rice should be consumed.

• Consume at least three servings of fruit.

• Eat at least two servings of vegetables.

• Between two and four servings of skim milk, yogurt or cottage cheese should be consumed.

• We should drink more than four servings of water.

• Include the consumption of olive oil in more than three daily servings.

Fifth step: with the data of the grams of food corresponding to each macronutrient, determined in the fourth step, we plan the quantities of each of the foods to be prepared, as well as the distribution of these, in each of the meals, throughout the day.

Sixth step: to evaluate the intakes of invisible fats contained mainly in milk and processed meat products, in order not to overload the diet with saturated fats.

Structure of the daily menu

Breakfast:

• Should include a liquid to hydrate after hours of fasting. Skimmed milk or yogurt is recommended.

• In case of drinking juice, it is more beneficial to drink it natural, prepare it with little time in advance and without removing the fiber contained in the fruit.

• Include some source of complex carbohydrates from cereals, such as slices of whole wheat bread, whole wheat crackers, whole wheat pasta or rice.

• Always include some whole fresh fruit.

• In addition, you can add: vegetables, nuts, dried fruits and virgin olive oil.

Mid-morning snack: The energy balance throughout the day is maintained with the contribution of small snacks between meals, it is recommended to snack always complex carbohydrates, fruits and water. In addition, a low-fat dairy product can be added, such as cottage cheese, yogurt or skim milk. Instead of milk, a juice prepared at the moment could be taken. Lunch: The first course should contain foods that provide complex carbohydrates. For it we can choose cereals, like pasta or rice; vegetables, potatoes and legumes or the combination of cereals, vegetables and legumes.

The second course can include a source of protein of animal origin, it can be meat, fish or egg, it should be served with a garnish, this can include vegetables, vegetables and potatoes, always considering the content of the first course to ensure variety. Olive oil can be added to the side dish, depending on the protein and fat level of the meal in general.

The first and second course can be combined, in one that includes foods from the different groups. Example: paella with fish or meat; chickpea stew with rice, spinach and cod. Any of the dishes can be accompanied with slices of wholemeal bread, wholemeal crackers, rice, mashed potatoes or similar.

For dessert, whole fruits are recommended, but natural fruit salads or natural fruit cocktails could be prepared. Dessert may also contain dairy products such as cottage cheese, curd or yogurt. Snack between lunch and dinner:

• It should meet the same characteristics of the mid-morning snack.

Dinner:

• Dinner should be very light. Vegetables, vegetables, fish or eggs, purees, creams and soups are recommended.

Description of menus:

• Menus should have a detailed description of each product. For example: skimmed milk, whole wheat bread, virgin olive oil, hake fish, etc.

• Portion quantities should be described, classified into small, normal and large portions.

• Culinary process (cooking, roasting, etc.), should specify the means of preparation (oven, microwave, etc.), as well as approximate times.

• List of condiments and their approximate quantities for each dish.