Laasaga Leai se Tiga i le Manuia

Anotusi

• Iloilo mo

Vaʻai pe faʻafefea ona sui a matou faʻataʻitaʻiga lisi mai le Vaiaso 1 (o le overeater's parataiso) i le Vaiaso 4 (o se auala mamafa-leiloa e alu ai) e vaʻaia ai e faigofie lava ona faʻapaʻu 300 kalori i aso uma e aunoa ma le leiloa tofo, atoaga poʻo le faʻaosofia. (O suiga i lea vaiaso ma lea vaiaso e maaleale, o lea o loʻo matou lolomiina i le faatusilima e faʻaali atu ia te oe le auala e mafai ai e se suiga laʻititi ona faia se eseesega tele i kalori.) Vaiaso 1-3 ua faʻamoemoe e faʻaalia ai le faʻaaogaina o kalori maualuga; o nei taumafataga e le fautuaina mo le paʻu pauna.

Vaiaso 1: O MEA E LE FIA AI

Malu taeao (585 kal.) 1 1/2 ipu vine (285 kalama) faatasi ma le 1 ipu susu atoa (160 kalama), 1 ipu sua moli (110 kalama), 1 ipu kofe (10 kalima) ma le 1 sipuni tele. -ma le afa (20 kal.)

Meaai māmā (160 kal.) 1 container lowfat lemon yogurt (160 cal.), Ipu vai feilafi

'aiga o le aoauli (900 kalama) salati tuna i luga o le rai (350 kalama), 1 ipu sua tamato (160 kalama), 3 kuki oatmeal (240 kalama), apa soda (150 kalama)

Meaʻai mama ile aoauli (220 kal.) 2 aunese pretzels (220 kal.)

Taumafataga o le afiafi (503 kal.) 3 1/2 aunese samoa tunu (180 kalama), 1 1/2 ipu broccoli (105 kalama), 1 pateta suamalie (118 kalama) ma le 1 sipuni tele o pata (100 kalama)

Meaʻai mama ile afiafi (290 kal.) 1 ipu aisa kulimi maualalo (240 kal.) Ma le sipuni sukalati e 2 sipuni (50 kal.)

Aofa'i kaloli: 2,658

Vaiaso 2: 300 CALORIES I LALO

Malu taeao (445 kal.) 1 ipu vine vine (190 cal.) Ma le 1 ipu susu atoa, 1 moli (65 kal.), 1 ipu kofe ma le 1/4 ipu 2% susu (30 kal.)

Meaai māmā (160 cal.) 1 koneteina le gaʻo ole tipolo yogurt, ipu vai feʻilafi

'aiga o le aoauli (670 kal.) Salati tuna i luga o le rai, 1 ipu supo tamato, 2 kuki oseti (160 kal.), Soda taumafa (0 kal.)

Meaʻai mama ile aoauli (300 cal.) 2 aunese pretzels, apple medium (80 cal.)

Taumafataga o le afiafi (560 kal.) 3 1/2 aunese fualaʻau vela, 1 1/2 ipu broccoli, 1 alaʻu uala feolua faʻatasi ma le 1 sipuni pata, 1 ipu cantaloupe (57 kal.)

Meaʻai mama ile afiafi (230 cal.) 3/4 ipu aisa kulimi maualalo ga'o (180 cal.) fa'atasi ai ma le 2 sipuni tele o sukalati fudge fa'atumu.

Aofai o kalori: 2,375

Vaiaso 3: 600 CALORIES I LALO

Malu taeao (286 kal.) Omeleti Eleni ma Tamato ma Feta sisi, 1 fasi falaoa falaoa atoa (80 kalama), 1 ipu cantaloupe (57 kalama), 1 ipu kofe ma le 1/4 ipu 2% susu Midmorning Midmorning meaai mama (160 kal.) 1 koneteina lowfat tipolo yogurt, ipuinu vai feilafi

'aiga o le aoauli (670 cal.) Salati tuna i luga o le rai, 1 ipu supa tamato, 2 kuki oatmeal, sua taumafa.

Meaʻai mama ile aoauli (300 kal.) 2 aunese pretzels, feololo apu

Taumafataga o le afiafi (421 cal.) 31/2 aunese samoa tunu, 1 1/2 ipu broccoli, 1 pateta suamalie fuala'au fa'atumu i luga i le 3 sipuni tele salsa (18 cal.)

Meaʻai mama ile afiafi (230 kal.) 3/4 ipu maualuluga aisa kulimi ma 2 sipuni sukalati fudge topping

Aofa'i kaloli: 2,067

Vaiaso 4: 900 CALORIES I LALO

Malu taeao (304 kal.) Greek Omelet With Tomatoes and Feta Cheese, 2 fasi toast-graast toast (160 kal.), 1 ipu kofe ma 1/4 ipu 1% susu (25 kal.)

Meaai māmā (114 kalama) 2 ipu cantaloupe (114 kalama)

'aiga o le aoauli (281 kal.) Sesame Quinoa Salad With Shrimp (281 kal.; Tagai i le fua i le itulau 144), diet soda

Meaʻai mama ile aoauli (243 kalama) 1 oz. almonds (163 kal.), apu feololo

Taumafataga o le afiafi (589 kal.) Green salad with 1 tablespoon each olive oil and balsamic vinegar (120 cal.), Chicken Curry With Brown Rice and Peas (399 cal.; Tagai i le fua i le itulau 144), 1 ipu broccoli (70 kal.)

Mea'ai afiafi (230 kal.) 3/4 ipu maualuluga aisa kulimi ma 2 sipuni sukalati fudge topping

Aofai o kalori: 1,761

KALORI O LE ASO FA'ASAO: 897

Iloilo mo