Serving sizes

Cereals group
1 Slice of bread (30 g)
100 g cooked whole cereals (pasta, rice, millet...)
1 tortilla (30 g)
1 small pita
2 Tbsp. wheat germ
1 small muffin
30 g cereals ready to eat

Vegetables group
50 g raw vegetables
100 g cooked vegetables
180 ml vegetable juice
20 g sprouted seeds or grains

Fruits group
1 medium whole fruit
½ grapefruit
2 small fruits (plums, apricots...)
125 g canned fruits
100 g dried fruits
1 cup berries (100 g)
180 ml fruits juice

Legumes, nuts, seeds and meat alternative group
100 g cooked beans
120 g tofu
80 g tempeh
3-4 Tbsp. seeds
3-4 Tbsp. nuts
2-3 Tbsp. nut butter
1 egg
250 ml soy milk

Milk and milk alternative group
2 Tbsp. sesame tahini
3-4 Tbsp. almond butter
40 g almonds

160 g cooked green vegetables
100 g raw green vegetables (cabbage, kale, broccoli,..)
10 g dried sea weeds
150 g cooked beans
5 dried figs
125 ml milk
125 ml soy milk fortified in calcium
30 g cheese