I Really Want This

VERDURAS
1 equivalente aporta en promedio 25kcal.

|Acelga cruda - cocida |2 T - ½ T |
|Alcachofa (mediana) |1 p |
|Apio crudo - cocido |1.5 T - 1 T |
|Berro crudo |2 T |
|Betabel |¼ p - ¼ T |
|Brócoli crudo - cocido |1 T - ½ T |
|Calabacita redonda o larga |1 p |
|Cebolla cruda - cocida|½ T - ¼ T |
|Cilantro |1.5 T |
|Col cruda - cocida |1.5 T – ½ T |
|Coliflor cruda - cocida |2 T – 1 T |
|Champiñones |1 T - ½ T |
|crudos - cocidos | |
|Chayote |½ p |
|Chícharos |3 C |
|Chile chipotle, cuaresmeño |2 p |
|Chile jalapeño, habanero |6 p|
|Chile poblano |½ p |
|Corazón de lechuga |1 p |
|Ejotes crudos - cocidos |1 T – ½ T |
|Espinaca cruda - cocida |2 T – ½ T |
|Germen de alfalfa crudo |3 T |
|Granos de elote crudos |2 C |
|Huauzontle |½ T |
|Jícama |½ T |
|Jitomate bola |1 p|
|Jitomate cereza |4 p |
|Jitomate saladet |2 p |
|Jugo de tomate |½ T |
|Jugo de zanahoria |¼ T |
|Lechuga |3 T |
|Nopal crudo - cocido |2 p – 1 T |
|Pepino |1 T |
|Perejil |1 T |
|Pimiento crudo - cocido |1 p – ½ T ||Puré de tomate |¼ T |
|Rábano |1 T |
|Salsa de chile |½ T |
|Tomate verde |5 p |
|Zanahoria cruda |½ T |

FRUTAS
1 equivalente aporta en promedio 60kcal.

|Agua de coco |1.5 T |
|Blueberries (mora azul) |1 T |
|Capulín |3 T|
|Carambola |1.5 p |
|Cereza |20 p |
|Ciruela roja o amarilla |3 p |
|Ciruela pasa |7 p |
|Durazno amarillo |2 p |
|Durazno prisco |3 p |
|Frambuesa |1 T |
|Fresa rebanada |1 T |
|Gajos de mandarina,naranja,|1 T |
|toronja | |
|Granada china |2 p |
|Granada roja |1 p |
|Guayaba |3 p |
|Higo |2 p |
|Jugo de limón |¾ T |
|Jugo de mamey o papaya |1/3 T |
|Jugo de mandarina, mango, |½ T |
|naranja o toronja| |
|Kiwi |1.5 p |
|Lima |3 p |
|Limón real |4 p |
|Mamey |1/3 p |
|Mandarina |2 p |
|Mango Ataúlfo o petacón |½ p |
|Mango Manila |1 p |
|Manzana |1 p |
|Melón|1 T |
|Naranja |2 p |
|Papaya |1 T |
|Pasitas |10 p |
|Pera |½ p |
|Perón |1 p |
|Piña |1 T |
|Plátano Tabasco |½ p |
|Plátano dominico |3 p |
|Sandía|1 T |
|Toronja |1 p |
|Tuna |2 p |
|Uva |18 p |
|Zarzamora |¾ T |

CEREALES Y TUBÉRCULOS
1 equivalente aporta en promedio 75kcal.


|Amaranto |¼ T |
|Arroz cocido |¼ T |
|Avena en...