Below is a list of food equivalency; it can be used to alter a dietary plan with food replacements without increasing or decreasing calorie intake and carbohydrate, protein or fat levels. In short, it is a guide of what can be substituted with what.
30gr chicken = 30gr fish = 30 gr = lean meat = 30gr light cheese = 1 slice of light cheese = 1 slice of turkey = 1 egg
1 slice of bread = ½ rusk (37gr) = ½ pita bread/tortilla/Greek bread = 1/3 cup rice/pasta/kinoa/bulgur/etc. = 1 potato the size of an egg (80gr) – ½ cup of mash potato
1 cup of milk = 1 yogurt = 30gr cheese
1 teaspoon of olive oil = 1 teaspoon of mayonnaise = 1 tablespoon of light mayonnaise = 5 large/10 small olives
Legumes can only be substituted with legumes
1 cup of green peas = 1 cup of green beans
The rest of the oily cooked foods (except of green peas and green beans) can be substituted with any other (artichokes, eggplant etc.)
Vegetables can only be substituted with vegetables (besides green peas, corn, potatoes/sweet potatoes, green peas)
Fruit can only be substituted with fruit. Below are the definitions of one fruit portion
FRUIT 1 PORTION OF FRUIT
Kiwi 1 large
Pineapple ¾ cup
Pear 1 small
Apricot 4 whole
Grapefruit ½ large
Plums 2 medium
Watermelon 1 slice
Cherrie s 12 large
Mango ½ small
Tangerine 2 small
Nectarine 1 medium
Apple 1 small
Berries ¾ cup
Medlar 3 medium
Banana ½ large or 1 small
Peach 1 medium
Melon ¾ cup
Orange 1 small
Pomegranate ½ medium
Raisins 1 tablespoon
Grapes 17 small
Figs 2 big
Strawberries 1 ¼ cups
Dried fruit ½ cup