EQUIVALENTS

VEGETABLES raw
asparagus 6 pieces 1 cup
broccoli
PORTION PORTIO
FOOD FOOD
SIZE N SIZE pea 1/2 cup mini carrot 3 pieces

alfalfa tomato
raw celery 1 1/2 cup 3 cup raw spinach 2 cup 1/2 cup
germ juice

beetroot 1/2 cup jicama 1/2 cup carrot juice 1/4 cup

raw cabbage 2 cup tomato 1 piece

onion 1/2 cup lettuce 3 cup

mushroom 1 cup pepper 1 cup

cooked cooked
1/2 cup 1/2 cup
chayote beans

cooked cherry
1/2 cup 2 pieces
spinach tomato

cucumber
cooked 1 1/4
1/2 cup with peel
broccoli cup
slided

cooked
1 cup eggplant 1 cup
cauliflower

carrot 1/2 cup zucchini 1 piece

 FRUITS sliced bread 1 slide
PORTION PORTION baked potato 1/2 piece
FOOD FOOD
CEREALS SIZE SIZE
corn tortilla 1 piece
FOOD PORTION SIZE blueberries 3/4 CUP orange 2 pieces
baked toast 2 pieces
amaranth 1/4 cup plum 3 pieces papaya 1 cup

peach 2 pieces raisins 10 pieces English muffin 1/2 piece

cooked rice 1/4 cup
raspberry 1 cup pear 1/2 piece croutons 1/2 cup
oat flakes 1/2 cup
slided hot cake 1/2 piece
bagel 1/3 piece 1 cup pineapple 3/4 cup
Strawberry
tapioca 2 spoon
baguette 1/7 piece soursop 1 piece banana 1/2 piece ANI
40kcal *
box cereal 1/4 cup watermelo
guava 3 pieces 1 cup
n
corn cob 1 1/2 pieces
Fig 2 pieces grapefruit 1 piece
cooked spaghetti 1/4 cup fresh tuna 30gr / 1 oz
1 1/2
Kiwi tuna 2 pieces
Popcorn 2 1/2 cups pieces
Clam 4 pieces
mamey 1/3 piece grape 18 pieces
Arabic bread 1/3 piece tuna bag in
1/2 piece
tangerine 2 pieces blackberry 1 cup water
Dried
mango 1/2 piece 1 1/2 spoon
cranberries

Apple 1 piece lemon juice 3/4 cup

cantaloupe 1 cup
 canned tuna 1/3 piece

shrimp 5 pieces

egg white 2 pieces

dry cod 15 gr /0.5 oz

cottage cheese 4 spoons

crab 40 gr / 1.41 oz

octopus 45 gr / 1.6 oz

chicken breast 40g /1.41

beef flank 35 g / 1.2 oz

 55 kcal **

beef chuck 35 g /1.2 oz

beef short plate/

35 g / 1.2 oz
skirt

canned tuna in oil 1/3

tuna bag in oil 1/2

barbecue 50g /1.7 oz

White fish 75g / 2.6 oz

chicken leg
1/3 piece
without skin

chicken 40 gr / 1.41 oz

cooked ostion 35 g /1.2 oz

Ground beef 30g / 1 oz

Turkey ham 40 g / 1.41 oz

Salmon 30g / 1 oz

skinless chicken
1/2
drumstick

rib eye 25g / 0.88 oz

Panela cheese 40g 1.41 oz

 75 kcal***

beef round / ball 25 g /0.88 oz

OIL AND FAT Parmesan 3 1/2 spoon

oil teaspoon Turkey sausage 1 piece

spray oil 5 shots cooked lobster 35g / 1.2 oz

black olive 5 pieces egg 1 piece
green olive 6 pieces chicken thigh 1/3
dressing 1/2 spoon
chicken leg 1/2
avocado 1/3 piece
Mozzarella cheese 30g / 1 oz
coconut 8 gr /0.28 oz

cream 1 spoon
Half-fat ricotta
40 gr /1.41 oz
cheese
dip 2 spoon
sardines 40g / 1.41 oz
1 1/2
Butter
teaspoon goat cheese 20g / 0.70 oz
Mayonnaise 1 spoon
American cheese 30 g / 1.05 oz
cream cheese 1 spoon

bacon 1 slide
 FREE

FOOD PORTION SIZE

garlic powder 1/2 spoon

basil 1 1/2 spoon

saffron 1 teaspoon

coffee 1 cup

chicken soup 1 cup

cinnamon 1 teaspoon
MILK
chewing gum 1 piece
FOOD PORTION SIZE
cocoa without sugar 1/5 spoon
skim milk 1 cup
cumin 1 teaspoon
soy milk 1 cup
chicken soup 1/4 cup

curry 1/3 spoon skim milk powder 1 cup

Jamaica flower 1 cup yogurt light 1/4 cup

LEGUMES
jelly 1/4 cup half-fat milk 1 cup
FOOD PORTION SIZE
laurel 2 leaves
cooked haricot 1/2 cup
mint 1 teaspoon

mustard 1 teaspoon
cooked beans 1/2 cup

oregano 1 teaspoon cooked chickpea 1/2 cup

paprika 1 teaspoon raw broad beans 35 pieces

peppers 1 teaspoon cooked broad
1/2 cup
Pepper 1 teaspoon
beans

rosemary 1 teaspoon hummus 5 spoon

 OIL SEEDS

FOOD PORTION SIZE

sesame 4 teaspoon

almond 10 pieces

hazelnut 9 pieces

peanut 14 pieces

chia 7 spoon

peanut butter 2 teaspoon

nut 3 pieces

cashews 7 pieces

pinion 1 spoon

pistachio 18 pieces

pumpkin seed 1 1/2 spoon

sunflower seed 4 teaspoon