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מרכיב | מחזור 1 | מחזור 2 | מחזור 3 |
---|---|---|---|
Breadfruit (1 מנה = 1 כוס) | C2 | C3 | |
אֲנָנָס | C3 | ||
אֶשׁכּוֹלִיוֹת | C1 | C2 | C3 |
אַספָּרָגוּס | C1 | C2 | C3 |
אַרטִישׁוֹק | C1 | C2 | C3 |
אבוקדו (1/4 פירות 1 מנה) | C3 | ||
אגוזים (2 כפות = 1 מנה) | C3 | ||
אגסים | C1 | C2 | C3 |
אורז מלא | C2 | C3 | |
אורז בסמטי | C2 | C3 | |
אטריות, אודון | C3 | ||
אפונה | C2 | C3 | |
אפרסקים | C1 | C2 | C3 |
אצות ים | C1 | C2 | C3 |
בַּמיָה | C1 | C2 | C3 |
בטטה (1 מנה = 1 בינוני) | C2 | C3 | |
בייגל, מחיטה מלאה (1/2 = 1 מנה) | C3 | ||
ביצים (2 ביצים = מנה 1) | C1 | C2 | C3 |
בננות | C3 | ||
בצל | C1 | C2 | C3 |
בצל ירוק | C1 | C2 | C3 |
ברוקולי | C1 | C2 | C3 |
פניני שעורה | C2 | C3 | |
בשר בקר טחון | C2 | C3 | |
בשר בקר ירך | C2 | C3 | |
גְרִיסִים | C2 | C3 | |
גבינת צ'דר, דלת שומן (55 גרם = מנה 1) | C3 | ||
גבינת אדאם דלת שומן (55 גרם = מנה 1) | C3 | ||
גבינת ברי דלת שומן (55 גרם = מנה 1) | C3 | ||
גבינת מוצרלה עד 5% (חצי כוס = 1 מנה) | C1 | C2 | C3 |
גבינהת עיזים עד 5% (חצי כוס = 1 מנה) | C1 | C2 | C3 |
גבינת פטה עד 5% (חצי כוס = 1 מנה) | C1 | C2 | C3 |
גבינת ריקוטה עד 5% (חצי כוס = 1 מנה) | C1 | C2 | C3 |
גבינת קוטג עד 5% (חצי כוס = 1 מנה) | C1 | C2 | C3 |
גויאבה | C3 | ||
גזר | C1 | C2 | C3 |
גרגר נחלים | C1 | C2 | C3 |
גרנולה, דל סוכר (1/2 1 מנה) | C3 | ||
דגני בוקר - All-Bran | C3 | ||
דגני בוקר - Fiber One | C3 | ||
דוֹחַן | C2 | C3 | |
דובדבנים | C3 | ||
דומדמניות | C3 | ||
דלעת (מנה אחת = 1/2 כוס) ** | C2 | C3 | |
דלעת ערמונים (1 כוס = 1 מנה) | C2 | C3 | |
הודו טחון רזה | C1 | C2 | C3 |
זרעים, לא משומשים (2 כפות = 1 מנה) | C3 | ||
חַרדָל | C1 | C2 | C3 |
חוֹמֶץ | C1 | C2 | C3 |
חומוס | C2 | C3 | |
חזה הודו | C1 | C2 | C3 |
חזה עוף | C1 | C2 | C3 |
חטיף גרנולה, מופחת סוכר ושומן | C3 | ||
חלב אורז ללא סוכר (1 כוס = מנה 1) | C1 | C2 | C3 |
חלב סויה ללא סוכר (1 כוס = מנה 1) | C1 | C2 | C3 |
חלב שקדים ללא סוכר (1 כוס = מנה 1) | C1 | C2 | C3 |
חלבון ביצה (4 חלבונים ביצים = 1 מנה) | C1 | C2 | C3 |
חסה כל הסוגים | C1 | C2 | C3 |
חציל | C1 | C2 | C3 |
טארו (1 מנה = ½ כוס) | C2 | C3 | |
טונה (במים) | C1 | C2 | C3 |
טורטיה מחיטה מלאה | C3 | ||
שוק טלה | C2 | C3 | |
יוגורט דל שומן ללא סוכר (170 מ"ל = שווה 1 מנה) | C1 | C2 | C3 |
יוגורט פירות ללא תוספת סוכר (170 מ"ל = שווה 1 מנה) | C1 | C2 | C3 |
ירקות עלים (כולל עלי סלק, עלי לפט, עלי מנגולד) | C1 | C2 | C3 |
כְּרוּב מסולסל | C1 | C2 | C3 |
גביע פודינג ללא סוכר | C3 | ||
כוסברה | C1 | C2 | C3 |
כרוב כבוש (1/2 c = 1 מנה) | C1 | C2 | C3 |
כרוב ניצנים | C1 | C2 | C3 |
כרובית | C1 | C2 | C3 |
כרישה | C1 | C2 | C3 |
לבבות ארטישוק | C1 | C2 | C3 |
לחם מולטיגריין | C3 | ||
לחם ללא גלוטן | C3 | ||
לחם סובין | C3 | ||
לחם פומפרניקל | C3 | ||
לחם שיפון | C3 | ||
עלי לפת | C1 | C2 | C3 |
מַנגוֹ | C3 | ||
מַנדָרִינָה | C3 | ||
מיונז (1 כף מנה 1) | C3 | ||
מיונז, דל שומן (2 כפות = 1 מנה | C3 | ||
מלח | C1 | C2 | C3 |
מלפפונים | C1 | C2 | C3 |
מרגרינה, ללא שומן טרנס (1 כף מנה 1) | C3 | ||
מרגרינה, מופחתת קלוריות (2 כפות מנה 1) | C3 | ||
מרק צח - דל שומן ודל נתרן | C1 | C2 | C3 |
משמשים | C3 | ||
סֶלֶרִי | C1 | C2 | C3 |
סוֹלֶת | C2 | C3 | |
שיבולת שועל | C2 | C3 | |
סטיביה | C1 | C2 | C3 |
סטייק סינטה | C2 | C3 | |
סינטה טלה | C2 | C3 | |
סלמון, משומר או טרי | C1 | C2 | C3 |
סלסה | C1 | C2 | C3 |
ספריי שמן זית/זרעי פשתן | C1 | C2 | C3 |
עגבניות | C1 | C2 | C3 |
עגל | C2 | C3 | |
עדשים אדומות | C2 | C3 | |
עלי גפן | C3 | ||
ענבים אדומים | C1 | C2 | C3 |
עשבי תיבול | C1 | C2 | C3 |
פִּלְפֵּל שחור (תבלין) | C1 | C2 | C3 |
פָּאפַּאיָה | C3 | ||
פופקורן למיקרוגל, אור (4 כוסות) | C3 | ||
פטרוזיליה | C1 | C2 | C3 |
פטריות | C1 | C2 | C3 |
פירות יער, כל סוגי | C1 | C2 | C3 |
פיתה, חיטה מלאה, אחת | C3 | ||
פלפלים, ירוק, כתום, אדום, צהוב | C1 | C2 | C3 |
אטריות שעועית | C3 | ||
פסטה, חיטה מלאה | C3 | ||
פסטה, ללא גלוטן | C3 | ||
צ'ילי | C2 | C3 | |
צלי סינטה טלה | C2 | C3 | |
קִיוִי | C3 | ||
קוֹלרַבִּי | C1 | C2 | C3 |
קוסקוס | C2 | C3 | |
קוואקר | C2 | C3 | |
קטשופ, דל פחמימות וללא סוכר | C1 | C2 | C3 |
קימיצ'י (ללא סוכר) | C1 | C2 | C3 |
קישוא | C1 | C2 | C3 |
קפיר (רוויון), ללא תוספת סוכר (1 כוס = 1 מנה) | C1 | C2 | C3 |
רוטב לסלט, ללא סוכר דל שומן | C1 | C2 | C3 |
רוטב לסלט (1 כף מנה 1) | C3 | ||
רוטב סויה דל נתרן ללא סוכר | C1 | C2 | C3 |
רוטב עגבניות ללא סוכר | C1 | C2 | C3 |
ריבות וג'לי, ללא סוכר | C1 | C2 | C3 |
רימון | C2 | C3 | |
שְׁזִיפִים מְיוּבָּשִׁים | C1 | C2 | C3 |
שׁוּם | C1 | C2 | C3 |
שׁוּמָר | C3 | ||
שׂפַמנוּן | C1 | C2 | C3 |
שזיפים | C1 | C2 | C3 |
שמן, אגוז (1 כף מנה 1) | C3 | ||
שמן, זית | C1 | C2 | C3 |
שמן, זרעי פשתן | C1 | C2 | C3 |
שמן, קנולה (1 כף מנה 1) | C3 | ||
שמנת חמוצה, נטולת שומן | C1 | C2 | C3 |
שעועית בייבי לימה | C2 | C3 | |
שעועית ירוקה | C1 | C2 | C3 |
שעועית לוביה | C2 | C3 | |
שעועית סויה | C2 | C3 | |
שעועית פינטו | C2 | C3 | |
שעועית צהובה | C3 | ||
שעועית שחורה | C2 | C3 | |
תאנים | C3 | ||
תבלינים | C1 | C2 | C3 |
תירס (1 מנה = ½ כוס) | C2 | C3 | |
תפוזים | C1 | C2 | C3 |
תפוחי אדמה (1 מנה = 1 בינוני) | C2 | C3 | |
תפוחים | C1 | C2 | C3 |
תרד | C1 | C2 | C3 |
גבינה צהובה עד 9% (1 פרוסה = מנה) | C1 | C2 | C3 |
חלב דל שומן (1 כוס = 1 מנה) | C1 | C2 | C3 |
טופו (תחליף לטבעוניים וצמחוניים) | C1 | C2 | C3 |
טחינה | C1 | C2 | C3 |
תותים (כוס=מנת פרי) | C1 | C2 | C3 |
פרגיות | C3 |
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