1 VEGETABLE PORTION IS EQUIVALENT TO:
1 cup of:
chard
artichoke
alfalfa
celery
cress
beet
broccoli
squash
onion
cabbage
cauliflower
mushroom
chayote
green bean
chili
green beans
asparagus
spinach
squash flower
huitlacoche
jicama
red tomato
lettuce
nopal
cucumber
pepper
leek
radish
tomato
Carrot
They can be raw
or cooked
EQUIVALENCE PROGRAM
1 PROTEIN PORTION IS EQUIVALENT TO:
80 g of beef
50g of turkey breast
100g of chicken
100g of fish
100g of canned tuna
100g of fresh tuna
100g of lobster
100g of crab
5 bars of surimi
5 big shrimps
1 cup of cocktail shrimps
12 oysters (oysters, mussels, clams)
1 egg
2 white egg
150g tofu protein
150g soy protein
50g of low fat cheese
(cottage, panela or Oaxaca)
50g of goat cheese
1 cup of low-fat milk
1 cup of almond milk
1 cup of soy milk
½ cup of beans, chickpeas,
beans or lentils
1 protein portion is equivalent to:
1 apple
1 peach
1 tangerine
1 orange
½ grapefruit
1 guava
1 fig
1 kiwi
2 plums
4 lichis
½ fruit ice cream
1 taza de:
1 cup of:
Pineapple
Papaya
Watermelon
Cantaloupe
Berries
Strawberries
Grapes
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Summary of Contents for E0001-00
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