8/8/2019 dietaWW

1/22

Weight Watchers

Calcularea punctelor zilnice se face adunand punctele corespunzatoare datelordvs:1.sex:

f = 7p, b = 15p2. varsta:

18-20ani=5p / 21-35=4p / 36-50=3p3.greutate:

100-109kg=10p/ 90-99kg=9p/ 80-89kg=8p/70-79kg=7p /60-69kg=6p /50-59kg=5p

4.inaltime:sub 1,60=1p /peste 1,60=2p

5.activitatea zilnica:-daca stati majoritatea timpului=0p-majoritatea timpului stat in picioare=2p-majoritatea timpului in miscare=4p-munca obositoare=6p

Regula cu punctele economisite este urmatoarea:Puteti economisi puncte zilnic, maxim 4p, cu conditia ca pana la sfarsitul saptamanii sa leconsumati. Saptamana urmatoare se incepe de la zero!!!Nu aveti voie sa mancati mai putin de 17p zilnic (daca totusi se intampla recomand unsupliment de vitamine si minerale fiindca organismul va resimti o carenta de vitamine dupaun anumit timp).

Din punctele suplimentare obtinute prin sport se vor consuma maxim 12 punctepe saptamina.

Se recomanda consumarea a 2 l lichide pe zi, ptr fiecare ceasca de cafea bautatrebuie sa bem un pahar de apa suplimentar, idem in cazul colei sau pepsi.

Despre fructe si legume

Se mananca 5 portii de legume si fructe pe zi, adica 2 portii legume careinseamna 300 g, si 3 portii de fructe, care inseamna 3 fructe de marime normala

(adica nu 3 mere uriase de care 500g fiecare) cum ar fi: 1 mar, 1 portocala si opara, de exemplu. Se poate manca si mai mult de atat insa trebuie sa socotitipuncte pentru asta (de exemplu, daca mancati mai mult de 300 g legume si maimult de 3 fructe, mai adaugati un punct la ce-ati manacat in ziua aia). Aceastaregula nu este obligatorie, dar vedeti cum reactioneaza organismul dvs.

Cantaritul produselor trebuie sa fie exact.

8/8/2019 dietaWW

2/22

Se recomanda cosumarea a maxim 12-14 puncte pe saptamina dulciuri.

Mancati si mancare gatita, calculati-va exact cat intra intr-o portie dupa punctajul din liste!La mancarea gatita se calculeaza punctajul tuturor ingredientelor si se imparte la nr de portii,sau pur si simplu se aproximeaza ceea ce se mananca intr-o portie.Alimentele nu isi modifica punctajul atunci cand se gatesc!

Pentru alimentele ce au trecute continutul caloric, calculati-va punctele in functie de acelea,si nu dupa cele din lista fiindca sunt multe brand-uri si difera punctajele de la unul la altul!

La calculator introduceti valorile zecimale cu punct sau cu virgula in functie de cum esteafisat rezultatul. Pentru cine nu stie sa il foloseasca, trebuie sa introduceti:- kcal pt 100g produs- grasimile (lipidele) pt 100g produs- cantitatea pe care o mancati

Punctele se calculeaza dupa formula:calorii/60+lipide/9= nr.puncte pt 100gr/ml

Reguli WW1. Se cantaresc alimentele2. 5 portii de legume pe zi si anume 2 portii=300 g legume si 3 portii=200g fructeLa cantitate depasita la fructe sau la legume se socoteste un punct in plus (in decursul uneizile)3. Pentru calciu - 2-3 portii de lactate4. 2 puncte grasimi bune (seminte, nuci, ulei vegetal, dar nu prajit etc)5. Zilnic minim 2 litri de apa, ceai6. Pentru o ceasca de cafea , un pahar de apa in plus7. Este voie la maxim 12-14 puncte pe saptamana pentru dulciuri8. Cum se schimba prefixul la kilogramele pierdute se schimba si formula la total puncte si

ca atare scade totalul cu un punct.

Pt a iesi din faza de platou (nu ati slabit 2 saptamani consecutive) se folosesteWendy planAduni punctele tale pentru o saptamana,de ex. 20 P pe zi ar fi 7x20 = 140 P. Apoi semaninca dupa urmatorul plan:1. Zi: 20p 3p=17p2. Zi: Normal(20p)3. Zi: 20p 3p=17p4. Zi: 20p + 11p=31p5. Zi: 20p 4p=16p

6. Zi: Normal(20p)7. Zi: 20p 1p=19pIn total se maninca cele 140p impartite pe zile dupa planul de mai sus..

Sau Kilo-Kick-ul:3 linguri de Quarck ( crema de branza de vaci cu 0,5 % grasime ), 1 albush de ou, lamaie siindulcitor .Albushul se bate spuma apoi se adauga branza si sucul de la lamaie +indulcitor ( dupagust).

8/8/2019 dietaWW

3/22

Se mananca SEARA INAINTE de culcare !!!! Dupa aceea nu mai mancati nimic si nici numai beti !!!!!De recomandat a se face 1 data pe saptamana NU MAI DES !!!

Cand ati ajuns la greutatea dorita, veti intra la stabilizare (mentinere).Cand incepi programul de stabilizare, care dureaza minim 6 saptamanai, maiadaugati 4 puncte la ratia zilnica. Cel mai bine e sa adaugi in fiecare saptamanacate un punct in plus. Mai raman 2 saptamani in care vezi cum merge.Presupunand ca ratia zilnica este de 20p, deci 140p/saptamana, schema esteurmatoarea:Prima saptamana: 21p ratia zilnica, 147p/saptamanaA doua saptamana: 22p ratia zilnica, 154p/saptamanaA treia saptamana: 23p ratia zilnica, 161p/saptamanaA patra saptamana: 24p ratia zilnica, 168p/saptamanaUrmatoarele 2 saptamani vor fi pt acomodarea organismului cu punctajul din ceade-a patra saptamana.

Daca nu gasiti in lista de puncte anumite produse, puteti cauta pe google sau:

http://www.culinar.ro/forum/index.php?showtopic=9711&st=0(AICI ESTESINTETIZAT TOTUL)

http://medicalinfo.ro/menu.php?s=utile/2.php(lb. romana)

http://www.fettrechner.de(lb germana)

http://www.calorieking.com/foods(lb. engleza)

3 alimente cu 0p pe ziDin aceasta lista aveti voie sa folositi max 3 alimente zilnic fara sa punctati nimic.

1 lingurita miere1 lingurita marmelada,confiture2 lingurite marmelada light1 lingurita cacao1 lingurita praf cacao de baut-de ex.Nesquik1 lingurita faina1 lingurita smantana1 lingurita sirop(toate sortimentele)

http://www.culinar.ro/forum/index.php?showtopic=9711&st=0http://medicalinfo.ro/menu.php?s=utile/2.phphttp://www.fettrechner.de/http://www.fettrechner.de/http://www.calorieking.com/foodshttp://medicalinfo.ro/menu.php?s=utile/2.phphttp://www.fettrechner.de/http://www.calorieking.com/foodshttp://www.culinar.ro/forum/index.php?showtopic=9711&st=0

8/8/2019 dietaWW

4/22

2 lingurite vin-pt.gatit1 lingurita zahar1 lingurita ketchup1/2 pachet Fix pentru dressing la salate1 lingurita bullion instant1 lingurita de praf pentru legat sosurile

8/8/2019 dietaWW

5/22

Alimente Cantitate Puncte

Piine & ChiflePiine, orice fel, gen franzela 1 Felie, 20g 1 PointsPiine, orice fel, cu textura densa, in genul celeinemtesti 1 Felie, 50g 2 PointsBagheta 1 bucata 4 PointsChifla, orice fel 1 bucata 2 PointsCoroassant 1 Bucata 70g 8,5 PointsLipie 1 Bucata, 50g 2 PointsPiine uscata suedeza - Knckebrot 1 Felie 0,5 PointsPiine cu stafide 1 Felie, 50g 2 PointsPiine neagra 1 Felie 1,5 PointsPiine de toast 1 Felie, 20g 1 PointsChifle cu graham 1 Bucata, 55g 2 PointsPiine dulce care are in compaozitie lapte 1 Felie, 50g 3,5 Points

Piine uscata - Zwieback 1 Felie 0,5 Points

Alimente de pus pe piineCrema de alune 1 lingurita, 5g 1 PointsMarmelada/Gem 1 lingurita, 5g 0 PointsNuttela 2lingurite, 10g 0.5 PointsMarmelada/Gem 2 lingurita, 10g 0,5 PointsMiere 1 lingurita, 5g 0 PointsMiere 2 lingurita, 10g 0,5 PointsNougatcreme 1 lingurita, 5g 0,5 PointsPiure de prune 3 lingurita 0,5 PointsSirop de artar 2 lingurite, 10g 0,5 Points

Desert & DulciuriZahar, Fructoza, Zahar de orce fel si culoare 1 lingura, 15 g 1 PointsCompot de mere/-piure cu zahar 2 lingurita 0,5 PointsClatita 1 Bucata, 70g 4 PointsCocteil de fructe cu zahar 1 Lingura, 20g, Conserva 0,5 PointsCrema de fructe cu zahar 150g 7 PointsSalata de fructe, cu zahar 2 lingura, 40g 0,5 PointsGris cu lapte (comert) 125g 3 PointsOrez cu lapte (comert) 125g 3 PointsMokka-/Crema de ciocolata 1 lingura, 20ml 0,5 Points

Mousse de ciocolata 125g 10,5 PointsRote Grtze cu zahar (cirese sau visine pasate) 1 lingura, 20g 0,5 PointsRote Grtze light (cirese sau visine pasate) 4 linguri, 80g 0,5 PointsBudinca de ciocolata 125g 3 PointsTiramisu 150g 8 PointsVanille-/Budinca de Ciocolata 125g 3 PointsCrema de vanilie 1 lingura, 20 ml 0,5 PointsCrema de vin 125g 7 Points

8/8/2019 dietaWW

6/22

Crema de castane 100 g 5 PointsMuss de ciocolata 125 g 10.5 PointsSos de ciocolata 20 ml 0.5 PointsTiramisu 150 g 8 PointsCompot de ananas fara zahar 100g 0 PointsCompot de ananas light, usor indulcit 100g 1 PointsCompot de ananas, cu zahar 100g 1,5 Points

InghetataInghetata cu frisca & Fructe 1 Pahar mic, 170g 8,5 PointsCrema de inghetata 1 cupa, 50g 2,5 PointsInghetata de cafea 1 pahar, 200ml 5,5 PointsInghetata de fructe-/Inghetata cu lapte 1 cupa, 50g 1,5 PointsInghetata la cornet 1 bucata, 100g 3 PointsSorbet 1 pahar, 200ml 4 Points

Inghetata la cornet cu sos de ciocolata 1 Bucata 8 Points

Grasine & uleiuriUnt 1 lingurita, 5g 1 PointsUnt, 50% grasime lingurita, 5g 0,5 PointsMioneza, 20% grasime 2 lingurita 0,5 PointsMioneza, 50% grasime 1 lingurita 0,5 PointsMioneza, 80% grasime 1 lingurita 1 PointsMargarina 1 lingurita, 5g 1 PointsMargarina 60% grasime 2 lingurita 1,5 PointsMargarina, 50% grasime 1 lingurita 0,5 Points

Ulei vegetal 1 lingurita, 5g 1 PointsUntura de porc 1 lingurita, 5g 1,5 PointsUntura din nuca de cocos 1 lingurita, 5g 1,5 Points

PesteAnghila, proaspat 1 portie, 100g proaspat 7,5 PointsAnghila, geruchert bucata 3,5 PointsStridie 3 buc, 50g 0,5 Pointsscrumbie, afumata peste,110g 6 PointsFile de peste, prajit 1 bucata, 150g 7 PointsPastrav, afumat 1 kl. File, 60g 1,5 PointsPastrav, proaspat 1 kl., 300g proaspat 6 Points

Pastrav, file 1 bucata, 200g proaspat 4 PointsCrevete, fata carcasa 30g 0,5 PointsHering in aspic 1 buc, 150g proaspat 6 PointsHering, proaspat 1/2 peste, 90g proaspat 5 PointsFile de hering in sos de smintina 1 File, 60g 4 PointsFile de hering in sos tomat 1/2 Doza, 95g 4,5 PointsHomar 1 kl. portie, 125g 2 PointsCod/Batog, proaspat 1 kl. File, 150g proaspat 2 Points

8/8/2019 dietaWW

7/22

Inghetata de cafea 1 pahar, 200ml 5,5 PointsPisica de mare/Steinbeier, frisch 125g proaspat 2 PointsCaviar, original 2 lingurita, 10g 0,5 PointsCaviar, sintetic 4 lingurita, 20g 0,5 PointsCrab 1 lingurita, 25g 0,5 PointsSomon, afumat 1 Scheibe, 60g 2 Points

Somon 125g proaspat 3,5 PointsMarcrou in ulei, abgetropft 1 lingura, 30g 2 PointsMacrou, afumat 1 kl. filet, 75g 3,5 PointsMacrou, proaspat 1/4 bucata, 90g proaspat 4 PointsScoici 500g 5 PointsSardina in ulei, abgetropft 1 lingura, 30g 1,5 PointsHering rulat in sos 1 Stck, 80g 2,5 PointsSardela in suc propriu 5 Stck, 25g 0,5 PointsSardela 1 Stck, 60 g proaspat 2 PointsEgrefin, afumat 1 kl. Filet, 75g proaspat 1 PointsEgrefin, proaspat 1 kl. Filet, 150g proaspat 2 PointsCambul 1 Filet, 70g proaspat 1 Points

Sprot, afumat 1 buc, 15g 1 PointsTon, proaspat 100g proaspat 5,5 PointsTon in suc propriu, conserva 150g 3 PointsCalamar 125g proaspat 0,5 Points

Ton in suc propriu1 doza, 150g,cantitate de peste

doar,deci scurs de suc 4 Points

Ton in ulei1 doza, 140g, doar cantitatea de

peste 10 PointsTon in apa 1 doza, 150g, doar pestele 2,5 Points

Carne & Cirnati

Slaninuta 1 bucata mica, 10g 1 PointsSingerete 1 bucata, 20g 1,5 PointsCaizer 1 bucata, 25g 4,5 PointsCarne tocata, mixta 1 lingura, 30g negatita 2 PointsCarne de vaca, proaspata 1 bucata, 125g negatita 2 PointsCirnat de vaca 1 bucata, 150g 11 PointsCirnat de vaca & ficat 1 lingura, 15g 1,5 PointsCrenvusti 1 bucata, 100g 8 PointsCotlet de miel 1 kl., 80g roh 4 PointsLebervurst 1 lingura, 15g 1,5 PointsMortadella 1 bucata, 20g 1,5 PointsCarne de cal, proaspata 125 g negatita 2,5 Points

Carne tocata de vitel 1 lingura, 30g negatita 1,5 PointsRulada de vitel 160g negatita 4 PointsCarne de vitel 140g negatita 4,5 PointsCarne de vitel, afumat 50g 1 PointsRoastbeef 1 bucata, 20g 0,5 PointsSalam 1 felie, 20g 2 PointsSunca, afumata, fara grasime 20g 0,5 PointsPiftie de porc 25g 1 Points

8/8/2019 dietaWW

8/22

Inghetata de cafea 1 pahar, 200ml 5,5 PointsCarne de porc, proaspata 150g negatita 3 PointsCarne tocata de porc 1 lingura, 30g negatita 2 PointsCotlet de porc 1 bucata, 150g negatita 4 PointsSnitel din cotlet de porc 1 bucata, 150g negatita 7,5 PointsCirnat de porc 1 bucata, 150g negatita 12,5 Points

Carne de vinat, proaspat 125g negatita 3 PointsLimba 60 g 3 PointsPateu de gisca 1 lingura 15 g 1,5 PointsPateu de vaca 1 lingura 15 g 1,5 PointsPateu de pui 1 lingura 15 g 1 PointsPateu de porc 1 lingura 15 g 1,5 Points

Pasare & Produse din pasarePui prajit cu pielita 1/2, 370g 12,5 PointsPui prajit fata pielita 1/2, 280g 5 PointsRata, cu pielita 150g negatita 8,5 PointsPiept de rata, fara pielita 150g 5,5 PointsGisca, cu piele 150g 10,5 PointsGisca, fara piele 150g 5 PointsPulpa de gisca 300g negatita 11 PointsPiept de pui , afumat 1 bucata, 20g 0,5 PointsFicat de pui 100g nepregatit 2,5 PointsLebervursti din pui 1 lingura, 15g 1 PointsSalam de pui 1 felie, 20g 1,5 PointsPiept de pui proaspat 1 bucata, 120g negatita 2 PointsPiept de pui proaspat 1 bucata, 100g gatit 2 PointsPulpa de pui cu pielita 1 Pulpa 200 g negatita 5,5 PointsPulpa de pui fara pielita 1 Pulpa 100 g gatita 2,5 PointsSnitel din carne de pui 150g 4,5 PointsCarne de strut 125 g negatita 2 PointsSupa de gaina 1 portie, 150g 6,5 Points

LegumeAlge 100 g 0 PointsAvocado 100 g 6.5 PointsAnghinare 100 g 0 PointsAndive 160 g 0 PointsBroccoli 500 g 0 PointsConopida, Conopida verde 1500 g 0 PointsCeapa 50 g 0 Points

Vinete 1 bucata 0 PointsFasole verde 100 g 0 PointsPraz 450 g 0 PointsVarza chinezeasca, Suc de legume 100 g 0 PointsCastravete, Usturoi, Gulie, Verdeturi 100 g 0 PointsDovleac, Papadie, Morcovi, Ardei gras, Ciuperci 100 g 0 PointsRidichi, Rabarba, Varzute de Bruxelles 100 g 0 PointsVarza Rosie, Sfecla rosie, Varza murata 100 g 0 PointsSpanac, Rosii 100 g 0 Points

8/8/2019 dietaWW

9/22

Varza chinezeasca, Suc de legume 100 g 0 PointsSalata 100 g 0 PointsSparangel 70 g 0 Points

Dovlecei 100 g 0 PointsMazare 1 Mina plina 50g 0,5 PointsMasline verzi 5 Bucati 0,5 Points

Masline negre 1 Bucata 0,5 PointsPorumb, conserva 2 Linguri 50g 0,5 PointsLinte , Fasole uscata.. 1 lingura 0,5 PointsRomanesco 100 g 0 PointsFasole boabe la conserva 100 g 1 PointsTelina 1 bucata 0 PointsVarza Alba 1700 g 0 Points

Bauturi, nealcolizateBere fara alcool 200ml 1 PointsSuc de mere amestecat cu apa minerala 200ml 0,5 PointsBitter Lemon 200ml 1 PointsCappuccino cu lapte 1 ceasca, 150ml 1 PointsCola 200ml 1.5 PointsCola light egal 0 PointsCappuccino, instant cu zaharina 150 ml 0.5 PointsCappuccino, instant cu zahar 150 ml 1 PointsCappuccino, cafea + lapte fara zahar 150 ml 0.5 PointsCappuccino cu frisca 150 ml 1.5 PointsSuc cu multivitamine light 200ml 0,5 PointsIcetea 200ml 1 PointsEnergie-Drinks 200ml 1,5 PointsCeai de fructe egal 0 PointsSuc de fructe 200ml 1 PointsCafea egal 0 PointsCeai din plante egal 0 PointsBauturi Light, Suc de rosii, Apa, Apa plata, Apaminerala toate 0 PointsCacao 1 cana, 200ml 5 PointsNectar de fructe cu zahar 200 ml 2 PointsCeai /de fructe, cu zahar 200ml 1 Points

Bauturi, alcooliceVin de mere 200ml 1,5 PointsBere, orice fel 330ml 2,5 PointsBowle, Punsch 200ml 3,5 PointsCampari 100ml 1 PointsCognac 20ml 1 PointsVin dulce 50ml 1,5 PointsVin fiert 200ml 3,5 Pointslichior, orice fel 20ml 1 PointsBere cu malz 200ml 2 PointsRom 20ml 1 PointsTuica, orice fel 20ml 1 Points

8/8/2019 dietaWW

10/22

Varza chinezeasca, Suc de legume 100 g 0 PointsPina Colada 200 ml 5.5 PointsVin spumos, Sampanie, orice fel 100ml 1,5 PointsSherry 50ml 1 PointsVin, negru & dulce 100ml 1,5 PointsVin, sec 100ml 1 Points

Sprit 200ml 1 PointsVermut, dulce 50ml 1,5 PointsVermut, sec 50ml 1 PointsWhisky 20ml 1 Points

CerealeCornflakes 1 ceasca, 20g 1 PointsPopcorn, Pufarine 40g 2 PointsSeminte din cereale 1 ceasca, 100g 1 PointsGris, uscat 1 lingura, 10g 0,5 PointsOvaz/-Fulgi de cereale 1 lingura, 10g 0,5 PointsMei uscat 1 lingura, 20g 1 PointsMsli crocanti, dulci 1 lingura, 10g 1 PointsMsli fara zahar 1 lingura, 10 g 0.5 PointsPorumb uscat, Popkorn 1 lingura, 10g 0,5 PointsFaina, orice fel 1 lingura, 10g 0,5 PointsDrojdie proaspata 45 g 2 PointsMalai 1 lingura, 10g 0,5 PointsOrez (pentru orez cu lapte, nepreparat) 1 lingura, 20g 1 PointsBaton de msli 1 kl., 25g 2 PointsPesmet 1 lingura, 10g 0,5 PointsOrez, orice fel nepreparat 1 lingura, 20g 1 PointsOrez orice fel fiert 1 lingura, 20g 0.5 PointsMsli cu ciocolata 1 lingura, 10g 1 Points

CartofiCartofi taranesti 1 Port., 200g 7 PointsFaina de cartofi 1 lingura, 10g 0,5 PointsCrochete din cartofi 1 buc., 30g 1 PointsCartofi fierti Pina la saturatie 2 PointsPiure de cartofi, comert 1 lingura, 10g 1 PointsCartofi prajiti 150g 9,5 PointsCartofi prajiti in cuptor 150g 6,5 PointsRsti 1 buc., 60g 2 PointsGalusti din cartofi (specialitate austriaca) 1 buc., 100g 3,5 Points

Cartofi dulci 1 buc., 50g 1 Points

BrinzaBrinza moale 50% Grasime 1 buc, 30g 3 PointsCamembert, Brie & alte de acs. tip, 45% Grasime 1 buc, 30g 1,5 PointsCamembert, 60% Grasime 1 buc, 30g 3 PointsBrinza cu ciuperci, , 45% Grasime 1 buc, 30g 2 PointsBrinza cu ciuperci, 65% Grasime 1. buc, 30g 4 PointsBrinza proaspata, naturala cu verdeata, 30% Grasime 1 lingura 0,5 Points

8/8/2019 dietaWW

11/22

Cartofi fierti Pina la saturatie 2 Points(Philadelphia)Gorgonzola 1 buc, 30g 3 PointsCascaval, ex. Emmentaler, 45% Grasime 1 buc, 30g 2,5 PointsParmezan, 30-32% Grasime 1 lingura, 8g 0,5 PointsMascarpone 1 lingura, 20g 2,5 Points

Mozzarella 1/2 bila, 50g 3 PointsBrinza Raclette, 60% Grasime 1 buc, 30g 3 PointsRoquefort 1 buc, 30g 3 PointsBrinza de oaie/Feta, 45% Grasime 1 lingura, 15g 1 PointsBrinza topita, 30% Grasime 2 lingura, 25g 1,5 PointsBrinza topita, 45% Grasime 2 lingura, 25g 2 PointsBrinza topita (in pachetel patrat), 20-25% Grasime 1 felie 1 PointsBrinza de capra, 45% Grasime 1 felie, 30g 2 Points

Ou & Produse VegetaleOu 1 bucata, 50 g 2 PointsAlbus de ou 30 g 0.5 PointsGalbenus de ou 20 g 1.5 PointsPudra de ou 10 g 1.5 PointsLapte de soia 150 ml 2.5 PointsTofu 25 g 0.5 PointsSoia desert, orice fel 150 g 2.5 PointsIaurt de soia 125 g 2 PointsSalam de soia 45 g 2 PointsSoia uscata granulata 45 g 2 PointsBautura din soia fara zahar 250 ml 2 PointsBautura din soia cu zahar 250 ml 4 PointsQuorn (CH) 100 g 1.5 PointsSoia uscata 100 g 5 Points

SnacksChips 15 g 2 PointsAlune sarate prajite 1 lingura, 5g 1 PointsGrisine 1 buc., 5g 0,5 PointsParty Mix 1 mina plina, 10g 0,5 PointsMigdale prajite 50g 6,5 PointsPopcorn, fara grasime 1 mina plina, 10g 0,5 PointsPopcorn, dulce 1 mina plina, 5g 0,5 PointsCovrigei sarati 5 buc., 10g 0,5 PointsStixuri 10 buc., 10g 0,5 Points

Nuci & SeminteAlune de pamint 1 lingura, 10g 1,5 PointsAlune 4 buc., 5g 1 PointsNuca de cocos, proaspata 1 buc., 50g 5 PointsSeminte de dovleac 1 lingura, 10g 1,5 PointsSeminte de in 1 lingurita, 5g 0,5 PointsMigdale 4 buc., 5g 1 Points

8/8/2019 dietaWW

12/22

Alune sarate prajite 1 lingura, 5g 1 PointsNuci macinate 1 lingurita, 5g 1 PointsFistic 7 buc., 7g 1 PointsSeminte de susan 1 lingurita, 5g 0,5 PointsSeminte de floarea soarelui 1 lingurita, 5g 0,5 PointsNuci 1 buc., 5g 1 Points

Prajituri & DulciuriPrajitura cu mere 1 buc.., 150g 7 PointsStrudel cu mere aus coca frageda 1 buc., 150g 8,5 Pointsstrudel cu mere in foi de strudel 1 buc., 150g 5 PointsGogoasa cu glazura 1 buc., 60g 4 PointsPrajitura cu crema de zahar sau ciocolata 1 buc., 25g 1,5 PointsChriststollen prajitura germana de craciun 1 buc., 100g 9 PointsGogoasa 1 buc., 50g 3 PointsPrajitura cu brinza 1 buc., 100g 5,5 PointsTurta dulce 1 buc., 40g 3,5 PointsLinzer Torte 1 buc., 70g 7,5 Pointsbiscuiti 3 buc., 15g 1 PointsChec 1 buc., 70g 7 PointsPrajitura cu mac 1 buc 100g 7 PointsGuma de mestecat cu zahar 9 g 0.5 Points

Lapte & Produse din lapteLapte batut 1 pahar, 250ml 1,5 PointsLapte batut cu fructe 250ml 3 PointsCreme Fraiche 1 lingurita, 5g 0,5 PointsIaurt cu fructe, pina la 0,4% garsime 1 Becher, 150g 1,5 Points

Iaurt cu fructe, pina la 3,5% garsime 150g 3 PointsIaurt natural, 0,1% garsime 180g 1,5 PointsIaurt de baut cu fructe 1 pahar, 330ml 3 PointsFrisca pentru cafea, 10% garsime 3 lingurita, 15g 0,5 PointsKefir, pina la 1,5% garsime 250ml 2 PointsKefir, pina la 3,5% garsime 250ml 3,5 PointsLapte condensat, 4-7% garsime 4 lingurita, 20ml 0,5 PointsLapte condensat pina la 12% garsime 2 lingurita, 10ml 0,5 PointsLapte praf 3 lingurita, 15g 1 PointsLapte, 0,3% garsime 250ml 1,5 PointsLapte, 1,5% garsime 250ml 2 PointsLapte, 3,5% garsime 250ml 3,5 Points

Zer 1 Glas, 250ml 1 PointsFrisca, lichida, pina la 30% garsime 2 linguri, 30ml 2,5 PointsIaurt cu frisca, orice fel 1 pahar, 150g 4 PointsIaurt cu frisca, orice fel 1 pahar, 250g 7 PointsSmintina, 24% Grasime 1 lingura, 15g 1 PointsCrema de brinza, naturala cu verdeata, 0,1% Fett 3 lingura, 75g 1 PointsCrema de brinza, naturala cu verdeata,, 20% Fett 1 lingura, 25g 1 Points

Paste fainoase, Pizza & Co

8/8/2019 dietaWW

13/22

Alune sarate prajite 1 lingura, 5g 1 PointsCannelloni, uscati 1 buc., 10g 0,5 PointsPaste din orez, fierte 1 ceasca, 120g 2 PointsGnocchi (paste facute din faina+cartofi) 1 portie, 125g 4,5 PointsFoi de Lasagne uscate 1 buc., 20g 1 PointsPaste fainoase, orice fel, fierte 1 ceasca, 120g 2 Points

Pizza Margherita, 1/2 Pizza cca. 150g 7 PointsPizza cu Legume, zb.Spanac, Champignons 1/2 Pizza cca. 180g 8,5 PointsPizza Salam 1/2 Pizza, cca. 160g 10 PointsRavioli, gatiti 1 ceasca, 125g 2 PointsPaste fainoase cu ou, fierte 1 lingura, 30g 0,5 PointsTortellini, fierti 1 ceasca, 120g 2 Points

FructeAnanas, Mere, Caise, Fructe de padure orice fel 100 g 0 PointsPere, Capsuni 100g 0 PointsBanane 1 mica, 100g 1 PointsChips din banane 1 portie, 40g 2 PointsCurmale 2 buc., 12g 0,5 PointsGrapefruit fruct 0 PointsSnochine, proaspete 1 buc., 50g 0,5 PointsKiwi, Mandarine, Nectarine 1 buc 0 PointsCirese 8 buc., 50g 0,5 PointsPepene 100 g 0 PointsLitchi 4 buc., 50g 0,5 PointsConserva de fructe cu zahar 1 portie, 150g 2 PointsPortocale, Papaya, Piersici, Gutui 1 bucata 0 PointsMango, 1/2 fruct, 1/2 fruct mic, 100g 1 PointsCorcoduse 3 buc., 60g 0,5 PointsPrune mari 1 buc., 50g 0,5 PointsStafide 2 lingurite, 14g 0,5 PointsStruguri 1 mina plina, 100g 1 PointsPrune 2 buc., 50g 0,5 Points

SalateSalata din carne cu maioneza 1 lingura, 30g 2,5 PointsSalata de pui cu maioneza 1 lingura, 30g 2,5 PointsSalata de hering 1 lingura, 30g 1,5 PointsSalata de cartofi cu maioneza 1 lingura, 30g 1,5 PointsSalata de cartofi cu ulei 1 lingura, 30g 1 PointsSalata de paste 1 lingura, 30g 2 Points

Salata de orez cu ton 1 lingura, 30g 2 PointsRosii/Castravete cu smintina 1 lingura, 30g 0,5 PointsSalata cu cirnati 1 lingura, 30g 2,5 Points

Sosuri & Dressings din comertBratensauce 1 lingura, 20ml 0,5 PointsChilisauce 1 lingura, 20ml 1 PointsChutney 1 lingura, 20ml 0,5 PointsCocktail-Dressing 1 lingura, 20ml 3,5 Points

8/8/2019 dietaWW

14/22

Alune sarate prajite 1 lingura, 5g 1 PointsFix fr Salatsauce 10g 0,5 PointsFrench-Dressing 1 lingura, 15ml 1 PointsGrillsauce 1 lingura, 20ml 0,5 PointsItalien-Dressing 1 lingura, 15ml 0,5 PointsIaurt-Dressing 1 lingura, 15ml 0,5 Points

Sos de brinza 1 lingura, 20ml 0,5 PointsKetchup 1 lingura, 20ml 0,5 PointsSos cu smintina 1 lingura, 20ml 1,5 PointsSos de salata mit l 1 lingura, 15ml 2 PointsSos de salata fara ulei egal 0 PointsSalsa Sauce 3 lingura, 60ml 0,5 PointsSauce Hollandaise 1 lingura, 20ml 2,5 PointsSos de mustar 1 lingura, 20ml 0,5 PointsSos de rosii 2 lingura, 40ml 0,5 PointsVinaigrette(otet si ulei) 1 lingura, 15ml 1 Points

Dulciuri Cantitate PointsHaribo

HARIBO forever fun 7 buc. = 25 g 1,5 PointsHARIBO forever fun plus 7 buc = 25 g 1,5 PointsKinder

Kinder Schoko-Bons 1 buc = 6 g 1 PointKindercountry 1 baton = 24 g 3,5 PointsKinderschockolade 1 baton = 12,5 g 1,5 PoinsKinderschokolade 1 baton = 24 g 2,5 PointsMilchschnitte 1 buc = 28 g 3 PointsMars

Mars 1 baton = 60 g 5,5 PointsMars Mandel 1 baton = 60 g 7 Points

Milky Way

Milky Way Brotaufstrich 1 TL = 5 g 0,5 PointsMilkyway 1 baton = 26 g 2,5 PointsSnickers

Snickers 1 baton = 60 g 7 PointsSnickers Cruncher 1 baton = 40 g 4,5 Points

Diferite

Amicelli 1 buc = 12,5 g 1,5 PointsAfter Eight 1 buc = 8g 1 PointBalisto 1 buc = 41 g 5 PointsBanjo 1 buc = 60 g 8 Points

8/8/2019 dietaWW

15/22

Bounty 1 buc = 60 g 6,5 PointsCeralisto Joghurt-Creme 1 buc = 37 g 4 PointsCeralisto, Erdnuss oder Choco 1 buc = 37 g 4,5 PointsChoco Crossies 1 Pck = 35 g 4,5 PointsDuplo 1 Riegel = 18 g 2,5 PointsFerrero Ksschen 1 buc = 9 g 2 Points

Giotto 1 buc = 5 g 0,5 PointsHanuta 1 buc = 23 g 3 PointsHappy Hippo Snack 1 buc = 25 g 3,5 PointsKnoppers 1 bucata 3 PointsLion 1 baton = 40 g 4,5 PointsLffelbiskuits 3 bucata 1 PointMini Bounty 1 bucata = 28 g 3 PointsMini Mars 1 bucata = 20 g 2 PointsMini Schnickers 1 bucata = 18 g 2 PointsMini-Kit Kat 17 g 2 PointsMM's Linsen 12 bucata = 10 g 1 PointMM's Peanut 5 bucata = 12 g 1 Point

Mon Cherie 1 bucata 1 PointNegerkuss 1 bucata 2 PointsNipon Knusperreis 1 bucata 1,5 PointsNuts 1 baton 5,5 PointsPingui 1 bucata = 30 g 3,5 PointsRaffaelo 1 bucata = 10 g 1,5 PointsRocher 1 bucata = 13 g 2 PointsStudentenfutter 50g 13,5 PointsTwix / Raider 1 bucata = 60 g 6,5 PointsYes Torty 1 bucata 4 PointsYogurette 1 baton = 12,5 g 1,5 Points

McDonalds cantitate Points

Micul de jun

Big Breakfast 13

Egg McMuffin 9,5

H-Lapte 1 cutie (250 ml) 4

Ham & Eggs 9,5

California Bagel 9

Philadelphia Bagel 11,5

Sweet Breakfast 11

McCroissant 7

Burger

Big Mc 11,5

Fischmc 8,5

Gemse Mc 11

Hamburger 5

8/8/2019 dietaWW

16/22

Egg McMuffin 9,5

Hamburger Royal 11,5

Hamburger Royal TS 13

Cheeseburger 6,5

McRib 10,5

McChicken 10

Nuggets

Chicken McNuggets 6 buc 5

Chicken McNuggets 9 buc 7

Chicken McNuggets 20 buc 16

Chicken Crispies 11 buc 13,2

Salat

Haus Dressing mit Joghurt 75 ml 4

Italienisches Dressing 75 ml 9Kruter Dressing 75 ml 4

Mexicana-Salat 3

Chefsalat 3,5

Saucen

Dulce-acrisor Sauce 1 cutiuta 1

Berbecue-Sauce 1 cutiuta 1

Currysauce 1 cutiuta 1

BauturiMcFlurry Cappuccino 1 Becher 6,5

Milchshake ciocolata 5,5

Milchshake Schoko 6

Milchshake Vanille 5,5

Cola pro 0,1 1,5

Cola light pro 0,1 0

Fanta pro 0,1 1,4

Sprite pro 0,1 1,45

Bonaqua pro 0,1 0

Suc de portocale 1,5

Cartofi

Cartofi prajit mici 7,5

Dulciuri

Kirschtasche 5,5

McFlurry Nuts 7

8/8/2019 dietaWW

17/22

Milchshake ciocolata 5,5

Mc Flurry Milka- capsuni 8,8

McFlurry Smarties 7

Mc Flurry Daim 8,4

Mc Flurry Bounty 9

Sundae Eis la cornet 3

Sundae Eis cu capsuni 4

Sundae Eis cu caramel 5,5

Sundae Eis cu ciocolata 5,5

Donuts ciocolata 7,5

Donuts zahar 7

Blaubeer-Muffin 8,9

Schoko-Muffin 10,5

Placinta cu mere 5

Dr. Oetker din comert cantitate Points

Pizza

Big Americans California 1 Pizza 20,5

Big Americans Hawai 1 Pizza 18

Big American Supreme 1 Pizza 20

Big Americans Texas 1 Pizza 20,5

Calzone Speciale 1 Pizza 18

Culinaria Chin. Style 1 Pizza 18

Culinaria Greek o. Mexican Style 1 Pizza18,5

Culinaria Indian o. American Style 1 Pizza 19,5

Ofenfrische Champignon 1 Pizza 16,5

Flambiata Chili-Pui 1 Pizza 13

Flambiata Grill-Legume 1 Pizza 12

Flambiata Ardei-Salami, Past 1 Pizza 19

Flambiata Rauch-Sunca 1 Pizza 13,5

Ristorante Funghi+ Spinaci 1 Pizza 19,5

Ristorante Hawaii + Tonno 1 Pizza 22

Ristorante Mozzarella + Salame 1 Pizza 20

Ristorante Pollo, Hawai 1 Pizza 16,5

Ristorante Prosciutto + Pomodori 1 Pizza 16

Ristorante Quattro Formaggi 1 Pizza 20,5

Ristorante Vegetale 1 Pizza 17

8/8/2019 dietaWW

18/22

Milka cantitate Points

Milka Alpenmilch 100g 12,2

Milka alba 100g 12,2Milka nuci 100g 12,8

Milka struguri-nuci 100g 11

Milka alune 100g 12,5

Milka Mandel 100g 12,7

Milka Alpen-crema de lapte 100g 13,6

Milka Crispy Cappuccino 100g 12,9

Milka frisca-Creme 100g 15,1

Milka Zartherb 100g 12,8

Milka iaurt 100g 13,8

Milka Caf-Creme 100g 14,3

Milka Nuss-Nougat 100g 13,1

Milka Nuss-Nougat (A) 100g 13,6

Milka Erdnuss-Krokant 100g 14,1

Milka Schoko & Keks 100g 13,2

Milka Knusper Zauber 100g 13,1

Milka Noisette Schoko Flakes 100g 11,6

Milka Alpenmilch Schoko Flakes 100g 12,6

Milka Ganze Mandeln 100g 13,2

Milka Ananas-Joghurt 100g 13,7

Milka capsuni -Buttermilch 100g 13,6

Milka Weisse Cocos 100g 14,1

Milka Waldbeer-Joghurt 100g 15,1

Milka Schokus Pokus 100g 13,8

Milka Mandel Cookies 100g 13,6

Milka ICE 100g 14,7

Milka Vanille-Kipferl 100g 13,8

Milka Mohn-Marzipan 100g 14,1

Milka Wintermandel 100g 14,5

Milka Aprikose & Quark 40g 100g 13,3

Milka Cocos & Keks 40g 100g 14,3

Milka Honig & iaiurt 40g 100g 13,5

Milka Naps + Block Alpenmilch 100g 11,9

Milka Naps + Block Nuss 100g 12,6

Milka Naps capsuni 100g 13

Milka Naps Sahne-Creme 100g 13,1

Milka Naps Weiss 100g 12,2

Milka Naps Noisette 100g 12,9

8/8/2019 dietaWW

19/22

Milka nuci 100g 12,8

Milka Triolade 100g 12,5

Langnese cantitate Points

Inghetata pe bat / pahar

Brauner Br 1 buc. 2,6 PointsCalippo Cola 1 buc 1,5 Points

Calippo capsuni 1 buc 1,6 Points

Capri 1 buc 0,9 Points

Cornetto capsuni 1 buc 4,9 Points

Cornetto nuci 1 buc 5,6 Points

Cornetto Royal 1 buc 7,8 Points

Cornetto Whippy 1 buc 4,9 Points

Cornetto Soft capsuni fara cornet 1 buc 4 Points

Cornetto Soft alune fara cornet 1 buc 4 Points

Cornetto Soft cirese fara cornet 1 buc 3,5 PointsCornetto Soft Stracciatella fara cornet 1 buc 4,5 Points

Cornetto Soft Vanille fara cornet 1 buc 3,5 Points

cornet 1 buc 1 Points

Cremissimo classic Crme Trffel 1 buc 3,3 Points

Magnum Classic 1 buc 6,6 Points

Magnum Double Chocolate 1 buc 9,4 Points

Magnum Mandel 1 buc 7,5 Points

Magnum Riegel Caramel & Nuts 1 buc 4,9 Points

Magnum alba 1 buc 6,7 Points

Magnum iaurt fresh 1 buc 5,9 Points

Bonus Points

15 min. 30 minAerobic 1,5 3

Aqua-Aerobic 1,5 3

Badminton 1,5 3

Ballet 1 2Basketball 2 4

Alpinism

Catarare 2,5 5

Biliard 0,5 1

Bowling 1,5 3

Disco Dancing 1,5 3

8/8/2019 dietaWW

20/22

patinaj 1,5 3

scrima 1 2

Flamenco 1,5 3

Frisbee 1,5 3

fotbal 2 4

gradinarit 1 2

dans 1 2

Golf 1 2

Gymnastik 1 2

Handball 1,5 3

Lucu in casa 0,5 1

Hockey 2 4

Inline-Skaten 2 4

Joggen 2 4

Judo 2 4Karate 3 6

Kickboxen 3 6

Kricket 1 2

Ski fond 2,5 5

Dans latinamerican. 2 4

Alergat ( ca. 10min/km) 2,5 5

Bicicleta

usor

Intensiv

1

1,5

2

3Calarit

Incet

Trap

Galopp

1

1,5

2

2

3

4

Patinaj cu role 2 4

Rugby 2 4

Salsa-Tanz 2 4

Joaca cu mingea 1 2

inot 2 4

A sari coarda 3 6Skateboard 1,5 3

Ski 2 4

Snowboard 2 4

Plimbare

incet

Normal

0,5

1

1

2

8/8/2019 dietaWW

21/22

rapid 1,5 3

Squaredance 2 4

Squash 3 6

Step Aerobic 2 4

Stepptanz 1,5 3

Surf nu pe internet 1 2

Scufundari 3 6

Tenis 1,5 3

Tenis de masa 1 2

Urcat de scari 2,5 5

Volleyball 2 4

Walking 2 4

Ski nautic 2 4

Windsurfing 1,5 3

Yoga 1 2

Produse care contin calciuLapte (degresat)1 pahar(250 ml) 295mg Calciu 2 pParmesan (32% grasime) 3 linguri(24 g) 288 mg Calciu 1.5pIaurt (degresat)250 g 285 mg Calciu 2 p

Lapte batut(Buttermilch) 1 pahar(250 ml) 272 mg Calciu 1.5 pBrinza uscata gen cascaval(Schnittkse) (30% grasime)1 bucata (30 g) 261 mg

Calciu 2pBrinza de vaca degresata(Magerquark) 300g 276 mg Calciu 4p

Tofu (cascavalul vegetal) 250 g 262 mg Calciu 5pBroccoli 250 g 262 mg Calciu 0p

Praz 250 g 217 mg Calciu 0pBasilikum(Busuioc) 15 g 300 mg Calciu 0pGrnkohl (un fel de salata care se culege dupa ce a dat inghietul) 250g 530 mgCalciu 0pFenchel (in engleza este fennel iar in romana dictionarul traduce fenicul saumolura dar cred ca este gresit) 250 g 272 mg Calciu 0 p

Alimente bogte in fibre/100g-fulgi de ovaz 10g-orez 4.5g-knckebrot (pinea uscata suedeza) 14g-mazare 16.6g-porumb 9.7g-linte 17g-soia boabe 21.9 g-fasole uscata alba 23.2 g-conopida alba 26.3 g-morcovi 12.1 g-prune uscate 5 g-paste integrale 8 g

8/8/2019 dietaWW

22/22

-piine integrala 8.3g

Alimente care contin fibre:1. Cereale integrale si tarata de la acestea2. Legumele, mai ales daca sunt mancate crude, dar pot fi si gatite, usor (deexemplu la aburi)

3. Radacinoasele, precum: morcovii, cartofii, telina, pastarnacul, patrunjelul etc4. Fructele cu coaja mai tare (precum merele, perele etc), dar si citricele5. Oleaginoasele, precum fasolea verde, fasolea uscata, mazarea, nautul etc6. Semintele si nucile, dar nesarate si neprajite