Table 1.
Food groups and subgroups with the portion exchanges proposed for the more representative foods of each list expressed in grams and in household measures with the mean energy, macronutrients, and selected micronutrients content per group or subgroup. Data of SD, CV are included.
| Food Group | Grams (Householdmeasures) | Values | EnergyKcal | Proteing | CH 1g | Fatg | n-3g | B12µg | Dµg | Camg | Ironmg | Zincmg |
|---|---|---|---|---|---|---|---|---|---|---|---|---|
| 1. Grains, tubers, and legumes | ||||||||||||
| 1.1. Grains and tubers BreadDry cereals: muesli, cornflakes, oat, bran flakesPastaCereals: rice, millet, spelt, barley, rye, quinoaPotato, sweet potato | 60 (2 slices)40 (1/2 bowl)40 (1/2 big portion)40 (1/2 big portion)200 (1 medium) | MeanSDCV | 137.39.16.6 | 4.80.917.6 | 26.03.012.0 | 1.20.865.8 | 0.00.00.0 | 0.00.00.0 | 0.00.00.0 | 15.09.460.7 | 1.30.752.5 | 0.90.446.0 |
| 1.2. Legumes Chickpeas, lentils, beans, adzuki, mungo beans, lupin | 30 (2 tbsp) | MeanSDCV | 94.18.38.8 | 6.90.913.6 | 13.02.217.5 | 0.70.8113.7 | 0.00.00.0 | 0.00.00.0 | 0.00.00.0 | 33.711.935.2 | 2.61.245.1 | 1.70.318.1 |
| 2. Soy products and fortified plant drinks | ||||||||||||
| 2.1. Soy products Soy drinkSoy yogurtTofu Fermented soy cheese | 200 (1 cup)125 (1 container)60 (3 slices)40 (2 slices) | MeanSDCV | 78.519.424.8 | 5.71.221.3 | 5.54.377.9 | 3.80.410.8 | 0.230.33146.0 | 0.00.00.0 | 0.00.00.0 | 136.652.438.5 | 1.20.973.1 | 0.71.226.7 |
| 2.2. Fortified plant drinks Oat, rice, almond drinks | 200 (1 cup) | MeanSDCV | 94.06.06.4 | 1.61.275.5 | 15.73.723.7 | 2.50.622.3 | 0.00.00.0 | 1.50.856.9 | 1.80.315.7 | 284.079.728.1 | 0.90.448.4 | 0.90.559.2 |
| 3. Plant protein-rich group | ||||||||||||
| Textured soy proteinTempehSeitanVegan burger and similar vegan meats | 30 (3 tablespoon)60 (3 slices)60 (3 slices)60 (1 piece) | MeanSDCV | 98.317.317.6 | 12.91.914.4 | 4.12.355.9 | 3.02.788.1 | 0.00.00.0 | 0.71.2173.2 | 0.00.00.0 | 60.317.028.2 | 2.51.454.4 | 0.90.546.2 |
| 4. Vegetables | ||||||||||||
| 4.1. Fresh vegetables Leafy vegetables, tomato, cucumberPumpkin, carrot, eggplant, artichoke, onions.Sprouted | 150 (1 small portion)100 30 (1 handful) | MeanSDCV | 28.26.422.7 | 2.11.047.6 | 4.31.125.6 | 0.40.263.0 | 0.00.00.0 | 0.00.00.0 | 0.00.00.0 | 38.630.779.6 | 1.00.991.7 | 0.30.255.1 |
| 4.2. Cruciferous Cabbages, Brussel sprouts, broccoli, kale | 150 | MeanSDCV | 37.12.67.1 | 3.40.928.2 | 4.51.431.5 | 0.50.19.4 | 0.00.00.0 | 0.00.00.0 | 0.00.00.0 | 104.627.025.8 | 1.50.856.5 | 0.750.228.2 |
| 5. Fruits | ||||||||||||
| Fresh fruit: orange, grapefruit, tangerine, nectarine, banana, apple, pear, strawberryDried fruit: raisin, dried plum, dried fig, date, and dried apricot/peach | 100–150 (1 piece)30 (1 handful) | MeanSDCV | 68.311.016.1 | 1.10.546.1 | 15.12.516.8 | 0.40.280.5 | 0.00.00.0 | 0.00.00.0 | 0.00.00.0 | 27.70.072.3 | 1.43.8277 | 0.30.278.4 |
| 6. Oils, nuts, seeds, and spreads | ||||||||||||
| 6.1. Oils and oily fruits Olive, sunflower, sesame, rapeseed, soy oilsGreen and black olives Avocado, coconut | 10 (1 tbsp)40 (1 small portion)40 (half unit) | MeanSDCV | 92.89.510.2 | 1.10.655.8 | 0.90.880 | 10.00.959.5 | 0.30.4126.0 | 0.00.00.0 | 0.00.00.0 | 0.00.00.0 | 0.00.00.0 | 0.00.00.0 |
| 6.2. Nuts, seeds and spreads Sesame, sunflower, pumpkin seeds, almond, hazelnut, pistachio, pine nutTahini, peanut butter and almond butter | 20 (1 handful)20 (2 tablespoons) | MeanSDCV | 116.914.812.6 | 3.61.336.6 | 3.43.294.1 | 9.92.727.9 | 0.00.00.0 | 3.32.371.1 | 0.00.00.0 | 41.056.7138.3 | 1.20.868.7 | 0.80.454.9 |
| 6.3. n-3 fatty acid sources Flax seeds, chia seeds, walnutsFlaxseed oil | 10 (1 tbsp)5 (1 teaspoon) | MeanSDCV | 53.78.716.2 | 1.20.214.6 | 0.30.394.9 | 4.71.429.6 | 1.80.950 | 1.11.6148 | 0.00.00.0 | 24.427.6112.7 | 0.40.376.9 | 0.40.4100 |
| 7. Occasional foods | ||||||||||||
| 7.1. Baked products Cookies, croissant, donut, cupcake, pastries | 25–30 (units) | MeanSDCV | 112.38.97.9 | 1.70.211.8 | 13.01.813.8 | 5.90.711.8 | 0.00.00.0 | 0.00.00.0 | 0.00.00.0 | 18.06.033.3 | 0.40.125.0 | 0.10.00.0 |
|
7.2. Sweeteners Soluble cocoa, sugar, jam, molasses, syrup |
10–15 (1 tbsp) | MeanSDCV | 40.03.58.8 | 0.00.00.0 | 10.01.818.0 | 0.00.00.0 | 0.00.00.0 | 0.00.00.0 | 0.00.00.0 | 9.010.0111.1 | 0.20.2100.0 | 0.00.00.0 |
1: Carbohydrates.