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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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