Food group | Food items included | Portion size used |
---|---|---|
Refined flour products | All types of bread including Lebanese bread, crisp bread, croissant, “Mankouche” (Lebanese dough-based product) | 1 oz. of bread or ½ cup cooked cereals |
Whole cereals and products | Whole-wheat, whole-wheat bread, oat breads and bulgur | |
Rice | White rice | |
Pizza and pasta | Bread equivalent of pizza, pasta | |
Corn and breakfast cereals | Breakfast cereals and corn | |
Potato | Potatoes and potato products | ½ cup vegetable |
Raw vegetables | Raw green leafy vegetables, tomatoes, cucumbers, mushrooms, sprouts and mixed salad/vegetables | |
Cooked vegetables | Green beans, cooked cruciferous, zucchini, eggplants, carrots, pumpkins, bell peppers, sweet potatoes, green peas, onions, garlic | |
Fruits | Fresh and dried fruits, fresh and bottled fruit juice | Usual portion size |
Legumes | Lentils, chickpeas and beans, except soya | 1 oz. of meat or equivalent |
Meat & poultry | Beef, veal, lamb/mutton, goat, poultry, organ meat, processed meat from red meat or poultry (e.g. Ham, sausages) | |
Eggs | Eggs boiled or fried | |
Fish and shellfish | Fresh and canned fish, fish products and seafood. | |
Vegetable oils | Vegetable oils including corn, peanut, sunflower, and canola oils, and mayonnaise | 1 teaspoon equivalent of fat |
Olive, seeds and oleaginous fruits | Olives, olive oil, sesame paste (“Tahini”) avocado, nuts | |
Processed and saturated fats | Margarine, ghee and butter | |
Milk & dairy products | Whole, light, or skimmed liquid milk, processed milk (condensed, dried), dairy dishes, cheeses | 1 cup of milk equivalent |
Low fat sweets | Wafers, “Meghle”, gelatin-based dessert, milk-based puddings | Usual serving size |
High fat sweets | Oriental sweets and baklava, cakes and desserts, chocolate | |
Sugars and jams | Sugar and confectionery sugar, jam, marmalade, honey,” Halawa”, soft drinks. | 1 teaspoon of sugar |