Brekfast                            
Lunch                                  
Dinner     

eat as a king
eat as a rich man
eat as a poor man

The reason to this saying is the metabolism is
working 8am – 7 pm

Breakfast 

get up and eat some fruits
After 30 – 60 min coffee, tea, bread, cereals, etc.

Lunch  

if red meet, for lunch
if cheese, for lunch

Dinner

Vegetable soup
Steamed vegetables
Fish, Chicken

Drinking

- drink before of after the meal
- DO NOT “wash food down”

Cooking style  

Preferred    
steamed                                                                    poached                                                                      
grilled

Avoid to eat 

  - red meet (beef, lamb, horse, etc)
  - Animal fat (butter, cream, cheese)
  - Deep fried food
  - Canned food
  - Fast food

Do NOT eat 

- Pork (ham, bacon, sausages, pork meat)
- After 7 pm
- In a hurry – eat slowly !

Food in between meals

drink some vegetable juice or juices without added sugar

When you like to lose some weight then buy some Fiber shake and drink it, fibers has no calories but will give you the feeling of fullness and you will not eat additional calories before your next meal.

Suggested products

- use virgin olive oil if possible for any food
- preparation when oil needed. 

use a Teflon pan for cooking, so you can reduce oil;

add olive oil on the end of the cooking process to give your food a nice look and taste

-    Salt:         use un refined sea salt
-    Sugar:      use un refined brown sugar
-    Vinegar:   Balsamic gives a nice taste  

DIGESTIVE SYSTEM

After eating, our digestive system starts to work on the nutrients so they can be absorbed and used by the body. The digestive system does this by breaking down the complex foods into more simple nutrients by enzymatic action.
The first part of this process takes place in the mouth. After chewing the food thoroughly an enzyme (ptyalin) in the saliva breaks down complex carbohydrates (starches) into more simple sugars. After the food has been softened it is then pushed down the esophagus into the stomach.
Not much digestion actually takes place in the stomach. The only thing that is readily absorbed by the stomach is alcohol. The stomach creates an acidic environment (hydrochloric acid) for the enzymes to work in. The predominant stomach enzyme is pepsin which breaks down proteins into short chains of amino acids which can be used by the body. Most other nutrients are digested only after the food moves on out of the stomach, approximately three to four hours later.
The small intestine, the duodenum, jejunum and ileum have an alkaline environment and this is where digestion is completed after most nutrients have been absorbed. The specialized absorbing cells, enterocytes, are distinguished by numerous microvilli that greatly increase the absorptive surface area.
The pancreas secretes pancreatic juice into the duodenum. Pancreatic juice contains a number of enzymes that are used to absorb the nutrients remaining in the food. Lipase which breaks up fatty substances into fatty acids and monoglycerides, protease splits up protein and amylase which converts starch to sugar.
After most nutrients have been assimilated the food moves on into the colon or large intestine. The principle functions of the large intestine are to concentrate, store, and excrete food wastes. The colon contains large numbers of bacteria, which produces enzymes that act on the remaining food residues and fiber. The products of this bacterial digestion and fermentation include short-chain fatty acids and gases such as carbon dioxide, methane and hydrogen. The food is held while water is absorbed from it before it is eliminated.
Certain foods, including most fast foods, have an adverse effect on the digestive process and ones health. These inappropriate foods are well known to most people but are not usually considered to be detrimental and are consumed far to often in the Western Diet.

VITAMINS

Vitamins are organic substances functioning to facilitate an essential biochemical reaction necessary for growth, vitality and the normal functioning of our bodies. We must obtain them from our diet or take them in the form of dietary supplements, that are usually derived from plant and animal products. Crucial to the definition of a vitamin is that lack of it produces a specific deficiency syndrome, and supplying it cures that deficiency.
It is almost impossible to sustain a healthy way of life by taking only synthetic supplements and not following a good eating plan. Supplements should be taken only with some nutrition knowledge or the guidance of a nutritionist and dietitian. Many vitamins and minerals can be toxic if taken in excess. Often there are sufficient vitamins in your diet, thus by taking supplements toxicity may occur. Symptoms include hair loss, blurred vision, bone pain, fatigue and headaches.
The best way of obtaining a healthy balance of vitamins is by eating a large variety of different foods. One should try not to limit their diet to a few delicacies. Try out new dishes, be adventurous.
Fat-Soluble Vitamins. The fat-soluble vitamins are vitamins A, D, E, and K. These vitamins are absorbed, transported, metabolized and stored along with fat. The fat soluble vitamins function as regulators for specific metabolic activity.
Water-soluble Vitamins. The water-soluble vitamins include vitamin C, and those of the B-complex group: biotin, folate, niacin, pantothenic acid, riboflavin, thiamin, vitamin B6, and vitamin B12. They function mainly as coenzymes.

WATER

Although water is often excluded from lists of nutrients, it is an essential dietary component, in that it must be acquired from the diet in amounts well in excess of that produced by metabolism in the body.
Water is the most abundant constituent of the human body, accounting for about four-fifths of body weight.
Waste products need to be excreted from the body. This process of excretion is done by the kidneys, where the nitrogen-containing products of protein metabolism, sulfates, phosphates and other electrolytes are dissolved in water and excreted as urine. To compensate for this loss, a thirst sensation is created. If this thirst sensation is not met with an adequate consumption of water, dehydration will occur.
Toxicity results from the ingestion of water at a rate beyond the capacity of the kidneys to excrete it. The manifestations usually include a gradual mental dulling, confusion, convulsion, coma and death.
WHICH WATER?
Natural Mineral Water is easy to spot. Only if the label bears the entire phrase ‘Natural Mineral Water’ is the water bottled just as nature intended. Only Natural Mineral Water is:
  guaranteed naturally wholesome - so you can trust that it is what is says - natural
  guaranteed to be untreated
  guaranteed to come from an unpolluted source and be bottled at that source guaranteed to be consistent every time (by law, the label carries the typical mineral analysis so you can choose the water that’s right for you)
  guaranteed to have nothing added or taken out.
Spring Waters - confusingly, these may be ‘natural’ or ‘processed’ waters under current UK law. However, in continental Europe, Spring Waters must by law be untreated. Some Spring Waters sold in this country are already meeting European requirements by being untreated and natural.
Other Drinking Water - processed waters including other Bottled Drinking or ‘Table’ Waters, Tap Water and purified or distilled water (processed water).

Natural Mineral Water brands - If you want a natural water, pick from these top-selling Natural Mineral Water brands. These companies bottle the following Natural Mineral Water brands: Abbey Well, Aqua-Pura, Ashbrook Mountain Spring, Ashe Park, Badoit, Brecon Carreg, Buxton, Evian, Gleneagles, Highland Spring, Perrier, Perthshire Mountain Spring, Spa, Stretton Hills, Vittel and Volvic.
Choose a Diet Low in Fat, Saturated Fat and Cholesterol:
As already stated, there is a need for people following a Western Diet to reduce the amount of fat, saturated fat and cholesterol that they consume. Only about 25 percent of calories should come from fats, and no more than 10 percent from saturated fats.
Risk for heart disease is increased among people with elevated blood cholesterol levels. It is important to get your blood cholesterol checked regularly. If blood cholesterol is above 5.2 mmol/L, follow the advice of health professionals about diet and if necessary medication.
Fat, whether from plant or animal sources, contains more than twice the number of calories as an equal amount of carbohydrate or protein. Each gram of fat contains 9 calories. Some foods and food groups are higher in fat than others. This guideline emphasizes the continued importance of choosing a diet with less total fat, saturated fat, and cholesterol.
Choose a Diet with Plenty of Vegetables, Fruits and Grain Products:
Foods that provide complex carbohydrates, dietary fiber, and other components are linked to good health, mainly by lowering the fat content in the diet. This guideline is consistent with the scientific evidence that supports the health benefits of diets with more complex carbohydrates and a variety of fiber-rich foods.
Most of the calories in your diet should come from grain products, fruits and vegetables.These include bread, cereals, pasta, rice and potatoes. Dry beans are included in the meat group but can also count as servings of vegetables. Plant foods are generally low in fats, depending on how they are prepared and what is added to them.
Fiber is found only in plant foods. Eating a variety of fiber-containing foods is important for proper bowel function and can reduce the risk of chronic constipation, diverticular disease, heart disease and some cancers.
Use Sugars in moderation:
Sugars include all simple carbohydrates, such as sucrose, glucose and lactose, and foods containing them such as candies, honey, and chocolate.
Sugars and foods containing them in large amounts supply energy but are limited in nutrients. Furthermore, sugars and starches, which break down in the mouth, can contribute to tooth decay. The importance of fluoride and dental hygiene in the prevention of tooth decay is also stressed.
Sugar substitutes do not provide significant calories and may be used to reduce calorie intake. However, foods containing sugar substitutes may not always be lower in calories than similar products that do contain sugar. Unless you reduce the total calories you eat, the use of sugar substitutes will not cause you to lose weight.
Use Salt and Sodium in Moderation:
Sodium plays an essential role in regulating fluids and blood pressure. However many studies have shown that a high sodium intake is associated with high blood pressure. Eating foods high in potassium helps to counter the effects of high sodium consumption on blood pressure.
Using less salt and sodium than is normally used will benefit those people whose blood pressure goes up with salt intake. Hereditary factors as well as excessive drinking have also been shown to be related to high blood pressure. Adults are encouraged to get their blood pressure checked and, if it is high, to consult a physician about diet.
It is easy to reduce sodium intake by using less salt in cooking and on the table, but when eating processed foods it is important to look on the label for sodium substances, as these are used excessively in many types of sauces and condiments.
If You Drink Alcoholic Beverages,
Do So in Moderation:
Alcohol has no net benefit to health and is not an essential nutrient in any way. If you can not avoid drinking, do so in moderation. One or two drinks per day are not usually associated with health risks.
Inflammation of the pancreas and damage to the heart and brain are some of the complications of drinking. Studies have shown that alcohol is linked to risks of heart attacks, hypertension, haemorrhagic stroke, cirrhosis of the liver, inflammation of the pancreas, violence, suicide, birth defects and overall mortality.
Calories – Body Energy

This guidance figures are based on a male with 70 Kg

Energy usage per day for following jobs

approx. 11,000 kcal per day