Place Variety in The Diet to Put off The Fed up

If you are dieting and want to break the routine, but without spoiling your diet, there is only one solution: the equivalent of food. With some simple substitutions of the food groups, you can give variety to your diet, making the diet easier and more attractive. As the clinical dietician biologist 'People' Hospital and a board member of the Society for the Study of risk factors for vascular disease, the equivalent of food is a "unit", which is widely used by dietitians to enable patients to follow with more autonomy in their diets.Article Resource By Anabolic Cooking

The equivalents are calculated based on the calories and other nutritional food ingredients and classified into six categories:

1:  Milk and products. Equivalent of this class provides the body with 12 grams carbohydrate, 8 grams protein, trace of fat and 80 calories.

2: Vegetables. Every equivalent of this class provides the body with 5 grams carbohydrate, 2 grams of protein, 1-4 grams of fiber and 25 calories, while depending on the vegetables provide many vitamins and minerals.

3: Fruits and fruit juices. One equivalent of this category offers 15 grams of carbohydrate and 60 calories.

4: Cereals. Foods such as bread, breakfast cereals, pasta, rice, legumes, and potatoes are the equivalent of this category. Each of them gives you 15 grams carbohydrate, 2 grams protein, trace of fat and 70 calories.

5: Meat and fish. Foods in this category are divided into 3 subcategories depending on the content of these foods into fat. So first subcategory provides 7 grams of protein, 3 grams of fat and 55 calories, 7 grams of protein second, 5.5 grams of fat and 22 calories and finally the third provides
7 grams of protein, 8 grams of fat and 80 calories. 6: Fats and oils. Each equivalent class gives 5 grams of fat and 45 calories.

Depending on the calories and the amount is determined for the equivalent of each category to be included in a diet. However, the use of equivalence between them can be done following a diet to lose weight or even to regulate blood sugar or cholesterol. Instead, the use of equivalents is not recommended to those who follow a special diet because of renal disease.
Equivalent to only have to see how much you have been advised by your dietician and make the necessary replacements:

What quantity of food represents the equal?
Milk & Dairy: 1 equal of this class corresponds to 1 cup milk 240 ml or 1 cup of skim milk or 30 g. cheese or low-fat yogurt 1 to 2% fat.

Vegetables: An equivalent corresponds to ½ cup of cooked vegetables or 1 cup raw vegetables such as cucumber, mushrooms, artichokes, lettuce, endive, eggplant, broccoli, wild amaranth, okra, turnips, beets, carrots, peppers, zucchini, leeks, onions, radishes, cauliflower, radishes, cabbage, celery, cabbage curly, and spinach, Brussels sprouts, asparagus, sauerkraut, tomatoes, tomato juice or vegetable.

Fruits: One equivalent corresponding to a specific amount for each fruit. The grams listed include skins and pips.

Pineapple 3/4 cup, Tangerine 2 small (220 grams), 1 small pear (110 g,) Nectarine 1 medium (140 g.),   4 whole apricots (150 g.), 1 small orange (180 grams), Grapefruit 1/2 large (330 grams);
Melon 3/4 cup (280 grams), 2 medium plums (140 grams), Peach 1 medium (110 g.) 1 slice of watermelon (380 g.), Grapes 17 microns (85 gr.), Cherries 12 large (85 grams), Raisins 2 tablespoons Mango 1/2 small (160 grams), 1 cup strawberries, 1 small apple (120 g.), 1 small banana (120 gr.) Berries 3/4 cup

Fruit Juices: An equivalent amount for a particular measured in cups. The cup 1 is equal to 240 ml.      ½ cup pineapple, Grapefruit ½ cup, Prune 1/3 cup, ½ cup apple, ½ cup orange, Grape 1/3 cup
Meat and fish: Any equivalent meat-fish can be one of those that follow (the exact amount depends on the ingested calories while relates to meat and fish cooked): 30-90 grams. Lean meat 1 egg 30-60 grams. Cheese, 90-120 grams, Grilled fish, 90-120 grams, Skinless chicken breasts, 90-120 grams, lean beef, 90-120 grams, and Lean pork
Fats: 1 equivalent corresponds to 1 tea spoon of olive oil or vegetable margarine