mittgodaliv

Bakad potatis – 2 points ELLER Potatisgratäng – 8,5 points

Kokt potatis – 2 points ELLER Pommes frites – 6,5 points

Kycklingfilé – 2 points ELLER Kycklinglår - 4,5 points

6 skivor skinka ELLER 2 skivor ost

Räksmörgår – 5 points ELLER Baugette med räkröra – 25 points

Hemlagad paj – 6,5 points per bit ELLER Färdiglagad liten köpespaj – 18 points

 1 kycklingfilé (125/90 g) – 2 points

I laxkotlett (150 g) – 4 points

Fläskfilé (3-5 skivor - 125/90 g) – 2 points

Nötfärs 10 % (6/4 msk - 90/60 g) – 3 points

Hamburgare (90/75 g) – 4,5 points

Hamburgare (60/50) g – 3,5 points

1 palt – 2,5 points


Hamburgerkött, skinka (2-3 skivor 30 g) – 0,5 points

Ost max 17 % (2 skivor - 20 g) - 1,5 points

Ost max 31 % (2 skivor - 20 g) - 2 points

Fetaost max 16 % (2 skivor - 30 g) - 1,5 points

Fetaost max 25 %  (2 skivor - 30 g) - 2,5 points

Ädelost max 30 % (2 msk - 30 g) - 3 points

1 burk makrill i tomatsås – 3 points


1 ägg – 2 points


Smör 1 tsk - 1 points

Smör 1 msk - 3 points

Olja alla sorter 1 tsk - 1 points

Olja alla sorter 1 msk - 3 points


Lätt Creme Fraiche 17 % fett (1 msk/15 g) – 0,5 points

Aubergine, squash, zucchini

Bambuskott

Blekselleri

Blomkål, brysselkål

Bondbönor

Broccoli

Champinjoner

Groddar

Gröna Bönor

Grönkål

Grönsaksblandning max 40 kcal/100 g

Gurka

Kronärtskocka

Kål, röd och vit. Kålrot

Lök, vitlök

Morot

Paprika

Peperoni

Purjolök

Rotfrukter, alla sorter

Rädisa

Rödbeta

Sallad, alla sorter

Spenat

Svamp, alla sorter

Tomat färsk. Tomat krossad/passerad konserv

Örtkryddor inkl. krasse

Apelsin

Aprikoser

Bär, alla sorter

Citron

Clementin

Grapefrukt

Kiwi

Mandarin

Melon, alla sorter

Nektarin

Passionsfrukt

Persika

Päron

Rabarber

Äpple

Aktivitet                      Points/15 min                         Points/30 min

Aerobics                                 1,5                                               3

Badminton                              1,5                                                3

”Backpromenader”                   2                                                 4

Bowling                                   1,5                                               3

Golf                                          1                                                 2

Gymnastik                                 1                                                 2

Gå i trappor                              1,5                                               3

Hoppa rep                                  3                                                6

Jogga                                         2                                                 4

Kickboxing                                  3                                                6

Latinamerikansk dans                  2                                                 4

Långsam gång(minst 20 min)      0,5                                                1

Lätt cykling                                  1                                                 2

Löpning (minst 11 min)                2,5                                               5

Raska promenader (eller med stavar)  2                                           4

Roddmaskin                                  1,5                                             3

Simning                                          2                                               4

Spinning, krävande                          3                                               6

Step up                                           2                                               4

Trädgårdsarbete (gräva, klippa gräs) 2                                              4

Trädgårdsarbete (rensa ogräs, räfsa) 1                                               2

Träna med vikter                              1                                               2

Vatten gymnastik                             1,5                                             3

Yoga                                                1                                               2

Pointstabeller