Table 3.

Hypocaloric dietary guide: food groups and portions and general recommendations.

Food group	Portions/day	1 portion equivalent to (example)
Carbohydrates	2	⋅2 slices of wholemeal bread ⋅4 tablespoons of brown rice/quinoa/pasta (cooked)
Proteins	2	⋅4 tablespoons of pulses (cooked) ⋅100 g tofu/chicken/fish ⋅1 egg
Fruits	2	⋅1 piece standard size (apple, pear, banana) ⋅2 pieces medium/small size (plum, kiwi) ⋅1 glass of berries ⋅1–2 slices of watermelon
Vegetables	3	⋅½ plate cooked vegetables ⋅1 bowl raw vegetables ⋅1 big size (aubergine, courgette) ⋅2 small size (onion, tomato, carrot)
Dairy/plant-based alternatives	2	⋅1 cup of milk/plant beverage (no added sugar) ⋅1 small pot of yoghurt (no added sugar) ⋅1 small pot of white cheese ⋅2 slices of cheese
Nuts and seeds	1	⋅1 handful of nuts (no fried, no added salt/sugar) ⋅3 whole walnuts ⋅1 tablespoon of seeds
Olive oil	2	⋅1 tablespoon of extra virgin olive oil

General recommendations.

⋅ More: whole (less processed) food, and combination of natural colours and textures; home-made foods; safe water as main drink choice.

⋅ Less: ultra-processed foods, added sugar and saturated fat, red and processed meat, alcohol and sweetened beverages.