1

TABLE 3
FOOD EXCHANGE LISTS
Foods that are alike are grouped together in lists. The seven exchange lists help to make your meal plan work. All the foods on a list
have about the same amount of carbohydrate, protein, fat, and calories. In the amounts given, all the choices on each list are equal.
Any food on a list can be exchanged or traded for any other food on the same list. The seven lists are: Vegetable, Fruit, Milk, Rice,
Meat, Fat, Sugar.

The exchange lists and the meal plan will provide you with a great variety of food choices, and they will help you to control the
distribution of calories, carbohydrate, protein, and fat throughout the day so that your food will be balanced.

The reason for dividing food into six different groups is that foods vary in their carbohydrate, protein, fat, and calorie content. Each
exchange list contains foods that are alike; each food choice on a list contains about the same amount of carbohydrate, protein, fat, and
calories as the other choices on that list.

In the food exchange lists, commonly used foods are divided into seven groups or "lists". Each list or group contain approximately the
same amount of carbohydrates, protein, fat, and therefore, calories per exchange. A food in any one group can thus be substituted for
or exchanged with another food in the same lists or sub-group This food list can be used in our meal plan by substituting each foods in
the same group. You can use this list to give yourself more choices. For example: a patient who is allowed 4 exchanges of low fat meat
and fish (List 5 A) per day might select the following: 1 medium sized fish, 3/4 cup chicken liver, 3 tablespoons corned beef and 1 slice
(11x4x0.5cm) of well-trimmed tenderloin

List 1 - Vegetables Exchange (P2)

List 5 - Meat and Fish Exchange (P6)
List 2 - Fruit Exchange (P3)
List 3 - Milk Exchange (P5) List 6 - Fat Exchange and Alcohol Beverages (P8)
List 4 - Rice Exchange (P5) List 7 - Sugar and Beverages List (P9)
THE FOOD PYRAMID

Food Pyramid is a diagram developed by nutrition experts to illustrate the balance of foods needed for a healthy lifestyle. It serves as a
nutritional guideline in the wise choice of food to obtain the best balance of nutrients in the diet. The major food groups are placed in
the Food Pyramid with indicators to healthy eating habits in terms of what food one must eat.

Eat a Little - fats, oil, sugar, salt, alcohol

Eat Some - fish, poultry, nuts, dry beans, lean meat, low fat diary
Eat More - vegetables, green salads, fruits and juices
Eat Most - rice, root crops, corn, bread, cereals
Drink a Lot - water
List 1 - Vegetable List
Vegetable
Group A vegetables contain negligible carbohydrates, protein and energy if 1 exchange or less is used. When 2 exchanges are used, compute as one Group B Vegetables. The
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portion size for one exchange is:

Vegetable A: 1 exchange = 1cup raw (25g) or 1/2 cup cooked (45g)

Vegetable B: 1 exchange = 1/2 cup raw (40g) or 1/2 cup cooked (45g)

(1) These vegetables are rich sources of fiber. (2) These vegetables are rich sources of pro Vitamin A.
Group A CARBOHYDRATE (g) PROTEIN (g) FAT (g) Energy (Kcalories)

0 0 0 0

Acelgas (Chinese Cabbage)

Alagaw leaves (1)

Alugbati leaves (2)

Ampalaya leaves (2)

Ampalya fruit

Baguio beans (abitsuelas)

Balbalulang (seaweed) (1)

Bamboo shoot (labong)

Banana heart (puso na saging)

Batw pods (1)

Cabbage

Camote leaves (2)

Cauliflower

Celery

Chayote fruit(2)

Chayote leaves

Cucumber

Eggplant

Gabi leaves (1) (2) Exchange

Garlic leaves (1)
Vegetables
Kangkong(2) are important
sources of
Katuray flowers (1)
minerals and
Katuray leaves (1) vitamins.
Include two
Lettuce (2) to three
servings, one
Malunggay leaves of which
should be
Malunggay pods dark green or
Mushroom, fresh
yellow.

Mustard leaves (2)

Okra Dark green

and deep
Onion bulb yellow
vegetables
Papaya green are among
the best
Patola
sources of
Pepper fruit pro-vitamin A
such as beta-
Peppper leaves (2) carotene.
Some
Petsay (2) vegetables
such as cauli-
Pokpoklo (seaweed) flower,
cabbage,
Radish
green,
Saluyot (1)(2) peppers,
turnuips and
Sigarilyas pods tomatoes
contain
Spinanch (2) vitamin C.
Squash flowers (2)
Green leafy
Squash leaves (1)
vegetables
String beans leaves (sitaw, dahon)(2) such as
kangkong,
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Sweet pae pods (sitsaro)

Tomato(2)

Upo

Group B CHO (g) PRO (g) Fat (g) Energy (Kcalories)

Fresh: 3 1 0 16

Carrot (2)

Coconut shoot (ubod)

Cowpea, pods (paayap bunga)

Kamansi (1)

Lima bean, pods (patani, bunga)

Mungbean sprout (toge)

Pigeon pea pods (kadyos, bunga) (1)

Singkamas tubber (lamang ugat)

Squash fruit

String beans pod (sitaw, bunga)

List 2 - Fruit List Fruit Exchanges

1 exchange = 10 grams carbohydrate = 40 kcalories

This list shows the kinds and amounts of foods to use for one fruit exchange. Fruits are important for their
vitamin, mineral, and fiber
contents. Include at least two
(1) These fruits are good sources of fiber. (2) These fruits are good sources of pro-vitamin A. (3) These fruits are sources of vitamin C. Include at least one exchange
to three exchanges daily in
in the diet daily.
the diet, one of which should
Food Wt. (g) Edible Portion Measure be rich in vitamin C.
Anonas, kamatsile, cashew,
A.P E.P. tiesa, datiles, guava, pomelo,
guwayabano, siniguelas,
Fresh:
strawberry, atis, and
dalanghita are good sources
Apple 86 65 1/2 of 8 cm diameter or 1 (6cm diameter)
of vitamin C. Mango and
Atis (3) 70 45 1 (5 cm diameter)
papaya contain both vitamin
A and C. Tiesa is also an
Balimbing (1) 153 135 1-1/2 of 9 x 5 cm excellent source of
provitamin A. Bananas,
Banana: oranges and dried fruits are
sources of potassium.
Lakatan 51 40 1 (9 x 3 cm) Bananas contain magnesium
and vitamin B6.
Latundan 55 40 1 (9x 3 cm) Fruits may be used fresh,
dried, canned, frozen or
Saba 70 40 1 (10 x 4 cm) cooked. Some fresh fruit
juices like Kalamansi
Cashew (3) 78 70 1 (7 x 6-1/2 cm) (Philippine lemon), dayap
and lemon may be rated as
Chico 54 45 1 (4 cm diameter)
“free food” when used as
flavoring, sauce or when
Dalanghita (3) 300 135 2 (6 diameter each)
diluted and sweetened with
Datiles (1)(3) 61 50 1 cup artificial sweeteners. Fruits
may cause a temporary
Duhat 80 60 20 (2cm diameter each increase in blood sugars,
thus meal plans for patients
Durian 150 30 1 segment of 6-1/2 x 4-1/2 cm with diabetes mellitus allow
no more than 5 exchanges a
Grapes (1) 69 55 10 (2 cm diameter each) or 4 (3 cm diameter each) day.

Guava (1)(3) 81 80 2 (4 cm diameter each)

The truths are: kalamansi or
Guwayabano (3) 86 60 1 slice (8 x 6 x 2 cm) or 1/2 cup any sour fruit juice does not
have special reducing
Jackfruit ripe 118 40 3 segments (6 cm diameter each) properties; the natural
sweetness of fruit is not
Kamachile (3) 110 55 7 pods contraindicated for diabetes;
each exchange of fruit
Lansones 103 70 7 (4 x 2 cm each) contains 40 kilocalories, thus
fruits should be computed
Lychees 77 50 5( 2 cm diameter each)
into the meal plan. Like any
Mabolo (1) 83 50 2/3 of 6 cm diameter)
other foods the use of fruits
should be regulated. Some
Makopa (1) 169 135 3 (4 cm diameter each) physicians and dietitians
prefer to use whole fruits
Mango: rather juice in diets for
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Green (3) 90 65 1 slice (11 x 6 cm)

Medium ripe 90 65 1 slice (11 x 6 cm)

Ripe (2)(3) 103 60 1 slice (12 x 7 cm) or 1/2 cup cubed

Indian 140 80 1 (6 cm diameter)

Mangosteen (1) 212 55 3 (6 cm diameter each)

Marang 45 35 1/2 of 12 x 10 cm

Melon 317 200 1 slice (12 x 10 x 3 cm) or 1-1/3 cup

Papaya ripe (2)(3) 133 85 1 slice (10 x 6 x 2 cm) or 3/4 cup

Pear (1) 118 85 1 (6 cm diameter)

Pineapple 129 75 1slice (10 x 6 x 2 cm) or 1/2 cup

Rambutan 139 50 8 (3 cm diameter each)

Santol (1) 127 75 1 (7 cm diameter)

Singkamas tubber 124 110 1/2 of 9 cm diameter or 1 cup

Siniguelas 78 50 5 (3 cm diameter each)

Star apple 123 65 1/2 of 6 cm diameter

Strawberry (1)(3) 168 165 1-1/4 cups

Suha (3) 160 90 3 segments (8 x 4 x3 cm each)

Tamarind, ripe 34 15 2 of 6 segments each

Tiesa (1)(2)(3) 41 30 1/4 of 10 cm diameter

Watermelon (1) 226 140 1 slice (12 x 6 x 3 cm) or 1 cup

Canned, drained:

Apple sauce 45 3 tablespoons

patients with diabetes
Fruit cocktail 40 3 tablespoons because the latter have a
greater glycemic effect.
Peach halves 65 1-1/3 halves

Pineapple, crushed 60 3 tablespoons

Fruit juice consists of
Pineapple, sliced 35 1 slice (7 cm diameter) unfermented but fermentable
liquid obtained from native
Dried:
fresh fruit, with nothing added
or subtracted. Fruit juice is
Champoy, salted 10 4 (2 cm diameter each)
also commercially available I
Mango chips 10 2 (2 x 8 cm each) the form of fruit juice drink
and fruit juice concentrate.
Prunes seedles 15 3 pieces Fruit drink is a ready-to-drink
beverage prepared by mixing
Raisins seedles 15 2 tablesppons water with fruit concentrate
and into which sugar and
Canned juices: citric acid may be added to
adjust the soluble solid
Sweetened (apple, mango, pineapple-grapefruit,pineapple-orange) 60 1/4 cup content and acidity of the
product. The main ingredient
Unsweetened (orange,pineapple, prune) 80 1/3 cup consists of fruit juice
concentrate, essential oils,
Bottled (sweetened): essences of extracts, with or
without added sugar.
Orange, guwayabano, mango 80 1/3 cup
Concentrated fruit juice is the
Others:
fruit juice which is
concentrated by the removal
Banana cue 20 1/2 of 9-1/2 x 4 cm of part of water but not dried.

Buko water 180 1 cup

Maruya 20 1/4 of 10-1/2 x 9 -1/2 x 1 cm

Turon 20 1/2 of 9-1/2x3-1/2 x 1 cm

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List 3 - Milk Exchange

This list shows the kinds and amount of milk or milk products to use for 1 milk exchange.

+ Equivalent to 1 cup cow's milk plus 2 exchanges of fat or 1/2 cup evaporated milk plus 2 exchanges of fat.

++ Buttermilk refers to pasteurized skim milk that has been sourced by lactic acid producing bacteria.
1 exchange of each of the sub-groups of milk contains: CHO (g) PRO (g) Fat (g) Energy (Kcalories)
Whole Milk 12 8 10 170
Low fat milk 12 8 5 125
very low fat milk 12 8 80

Whole Milk Wt. (g) E.P measure

Milk Exchanges
Milk, evaporated, untiluted 125 1/2 cup

Milk, evaporated, filled, undiluted 125 1/2 cup

Milk, evaporated, recombined, undiluted 125 1/2 cup Milk is an excellent source of
protein and calcium. It also a good
+ Milk, fresh carabao's 250 1 cup source of phosphorous, some of
the B-complex vitamins, and
Milk, fresh cow's 250 1 cup vitamins A and D. Milk also
contains some magnesium.
Milk, powdered 30 1/4 cup The milk allowance in the meal
plan can be used as a drink. Added
to cereals, or mixed with coffee or
Low fat Milk: tea and other foods.

Powdered 30 1/4 cup

lite Low fat Milk 250 1 tetra-brick

Skimmed (Non-Fat)/Very Low Fat Milk:

++ Buttermilk: liquid 185 2/3 cup

powdered 25 1/4 cup

Long life skimmed milk 250 1 cup

Yoghurt 125 1/2 cup

List 4 - Rice Exchange

1 exchange = 23 grams carbohydrate, 2 grams protein =100 calories

This list shows the kinds anf amount of rice, rice equivalents, bread and bakery products to use for 1 exchange.

(1) These foods are good sources of fiber.

Food Rice Exchanges
A. Rice and rice products Wt (g) E.P Measure
Rice, cooked 80 1/2 cup
Lugaw 435 3 cups
Rice, other cereals and products
made from these are the major
Rice Products sources of carbohydrate which is
the cheapest source of calories. In
Bibingka 40 1 slice (1/4 of 15cm diameter,2cm thick
addition, whole grains or enriched
Biko 40 1 slice (10 x 5 x 1 cm rice and cereals are good sources
Casava cake 45 1/2 of 15 x 3 x 2 cm of iron, thiamin and riboflavin, whole
grain products have more fiber than
Espasol (1) 35 2 (11 x 2-1/2 x 1-1/2 cm each
products made from refined flours.
Kalamay: latik 50 1 (4 x 6 x 2 cm)
Ube 55 1 slice (7 x 3 x 1-1/2 cm)
Kutsinta 60 1 (6 cm diameter x 2-1/2 cm)
Palitaw 55 4 (7-1/2 x 4 x 0.3 cm each)
Puto: bumbong 40 2 (11 x 2 x 1 cm each)
Puto: Puti 45 1 slice (9-1/2 x 3 x 3-1/2 cm)
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Sapin-sapin 75 1 slice (5 x 3 x 4 cm each)

Ssuman: kamoteng kahoy 45 1/2 of 15 x 3 x 2 cm
Tikoy 40 1 slice (10 x 3 x 1-1/2 cm)

Rice equivalents

Bread

Pan amerikano 40 2 pcs

Pan de Limon 40 1 pc
Pan de sal 40 3 pcs
Rolls 40 1 pc
Whole wheat bread 45 2 slice

Bakery products

Sponge cake 40 1 slice

Pasensiya 30 22 pcs
Lady fingers 30 5 pcs
Mamon tostado 30 3 pcs
Hopia 35 1 1/2 round
Ensaymada 35 1 pcs

Corn products

Corn boiled 65 1 pc
Baby corn 90 1 cup

Noodles, cooked:

Bihon, macaroni, stonghon, spaghetti 75 1 cup

Others

Breakfast cereals 25 1/2 cup

Cornstarch 25 5 teaspoon
Flour, all purpose 25 3 tablespoon

Sago, cooked 120 1/2 cup cooked

List 5 - Meat and Fish Exchange

This list is sub-divided into 3 sub groups based on the amount of fat and calories: low fat, medium fat, and high fat meat and fish.

1 exchange of meat and fish or substitute in the sub-groups contains:

PRO (g) Fat (g) Energy (kcalorie)
Low Fat Meat and Fish 8 1 41
Medium-Fat Meat and Fish 8 6 86 Meat Exchanges
High-Fat Meat and Fish 8 10 122
A. LOW FAT MEAT AND FISH EXCHANGES
Food Wt. (g) E.P. Ckd Measure
1. Lean meat Foods high in protein (except
a. beef 30 1 slice, matchbox size milk) compose the meat and
Shank (bias), lean meat (laman), (5 x 3 1/2 x 1-1/2 cm fish exchange list. These foods
Round (pierna corta at pierna larga), include meat, fish, eggs, poultry,
tenderloin (solomilyo),
and legumes.
porterhouse steak (tagiliran, gitna),
sirloin steak (tagiliran, hulihan),
centerloin (tagiliran, unahan)
b. Carabeef
Shank (bias), round (hita), 30 1 slice matchbox size
In addition to protein majority of
meat (laman: bahagya, (5 x 3 -1/2 x 1-1/2 cm the foods in the list are also
katamtaman at walang taba), good sources of iron, zinc, and
shoulder (paypay), round other B-complex vitamins.
(pierna corta at pierna larga), Those from animal origin are
rump (tapadera) particularly rich in vitamin B12.
c. Lean pork Seafoods, nuts, legumes and
Tenderloin, well trimmed 30 1 slice, matchbox size soybeans are good sources of
(lomo) 6-1/2 x 3 x 1-1/2 cm magnesium, zinc and iron.
d. Chicken Organ meats like liver as well as
Leg (hita) or 30 1 small leg (13-1/2 cm long x 3 cm diameter
egg, clams, soybeans and nuts
meat (laman) or 30 1 slice, matchbox size (5 x 3-1/2 x 1-1/2 cm
are rich in iron.
breast meat (pitso) 30 1/4 breast - 6 cm long
2. Variety meats / Internal organs 35 3/4 cup
Blood (dugo) - prk, beef, chicken
Gizzard (balun-balunan) - chicken
Heart (puso) - pork, beef, carabeef
Foods from animal sources
Liver (atay) - pork, bef, carabeef, contain cholesterol, the richest
chicken sources of which are egg yolk,
Lungs (baga) - pork, beef, carabeef liver, kidney, brains,
Omassum (librilyo) - beef, carabeef sweetbreads and fish roe while
Small intestine (bitukang maliit)- smaller amounts are found in
pork, beef, carabeef meat. Foods from plant sources
Spleen (lapay) - pork, beef, carabeef contain negligible cholesterol.
Tripe (goto) - beef
Uterus (bahay guya) - prok, beef
3. Fish
Large variety 35 1 slice (7 x 3 x 2 cm)
(e.g. bakoko, bangus,
dalag, labahita, lapu-lapu, etc.)
Meduim variety:
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Hasa-hasa, dalangang bukid 35 1 (18 x 4-1/2 cm

Galunggong 35 1 (14 x 3-1/2 cm
Hito 35 1/2 of 22 x 5 cm
Small variety:
Sapsap 35 2 (10 x 5 cm each)
Tilapya 35 2 (12 x 5 cm each)
Tamban 35 2 (12-1/2 x 3 cm each
Dilis 35 1/4 cup
4. Other Seafoods
Alamang, tagunton 30 1-1/4 tablespoons
Aligue: Alimango 15 1 tablespoons
Alimasag 50 3 tablespoons
Alimango / Alimasag, laman 20 1/4 cup or 1/2 piece medium
Lobster 30 2 tablespoons
Talangka 30 75 pcs A.P
Shrimps: Puti 25 5 (12 cm each)
Sugpo 25 2 (13 cm each)
Suwahe 25 5 (13 cm each)
Octopus (pugita) 30 1/2 cup
Squid (pusit) 25 3 (7 x 3 cm each)
Shells: halaan 75 1/3 cup shelled or 3 cups w/ shell
kuhol 50 1/2 cup shelled or 3 cups w/ shell
Susong pilipit 65 1/3 cup shelled or 2 cups w/ shell
Paros 60 1 cup shelled or 2-3/3 cups w/ shell
5. Beans
Pigeon pea seeds, dried 55 1/3 cup
(kadyos, buto, tuyo
6. Cheese
Cottage cheese 60 1/3 cup
A. Fish Products
Dried:
Daing:
Alakaak, alumahan, bisugo, 20 1(15-1/2 x 8 cm)
biyang puti
Lapu-lapu 20 1/4 of 30 x 40 cm
Sapsap 20 3 (9 x 5 cm each)
Tamban 20 1 (16 x 3 cm)
Tanigi 20 1 slice (16 x 6 cm)
Tinapa:
Bangus 30 1/4 of 20 x 8 cm
Galunggong 30 1 (16 x 4 cm)
Tamban 25 1 (16 x 5 cm)
Tuyo:
Alamang 15 1/3 cup
Ayungin, dilis, sapsap, 20 3(11-1/2 x 8 cm each)
tunsoy
pusit 15 1 (8 x 1 cm)
Canned:
Salmon 40 1/3 cup flaked
Tuna in brine 30 1/3 cup flaked
B. Meat Products
Tocino (lean) 45 1 slice (11 x 4 x 0.5 cm)
B. MEDIUM FAT MEAT AND FISH EXCHANGES
Food
1. Medium Fat Meat 30 1 slice, matchbox size
a. Beef (5 x 3 -1/2 x 1-1/2 cm)
Flank (kabilugan)
brisket (punta y pecho),
plate (tadyang),
chuck (paypay)
b. Pork
Leg (pata) 30 1 slice (4 cm diameter x 2 cm thick)
2. Variety meats / internal organs
Brain (utak) - pork, beef, carabeef 35 3/4 cup
3. Fish
Karpa 35 1 slice (15 x 7 x 2 cm)
4. Egg
Chicken 60 1 pc.
Quail's egg 70 9 pcs.
salted duck's egg 60 1 pc.
5. Cheese
Cheese, cheddar 35 1 slice (6 x 3 x 2 cm)
6. Chicken
Wings 25 I medium or 2 small
Head 35 2 heads
7. Beans
Soybean (utaw) 40 1/2 cup
8. Processed Foods
a. Fish Products
Sardines canned in oil / tomato sauce 45 1 (10 x 4-1/2 cm)
Tuna sardines 50 1-1/2 of 6 x 4 x 3 cm each
Tuna spread, canned 30 2 tablespoons
b. Meat Products
Corned beef 40 3 tablespoons
Ham sausage 55 3 of 9 cm diameter x 0.3 cm thick each
c. Bean Products
Soybean cheese, soft (tofu) 100 1/2 cup
Soybean cheese, soft (tokwa) 60 1 (6 x 6 x 2 cm)
C. HIGH FAT MEAT AND FISH EXCHANGES
Food
1. Pork 35 1 slice (3 cm cube)
Ham (pigue)
2. Variety meats / internal organ
Tongue (dila) - pork, beef 35 3/4 cup
3. Egg
Duck's egg 70 1 pc.
Balut 65 1 pc.
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Penoy 60 1 pc.
4. Nuts
Peanuts, roasted 25 1/3 cup
5. Cheese
Cheese, filled 50 1 slice (6 x 3 x 2-1/2 cm)
Cheese, pimiento flavored 40 1 slice 6 x 3 x 2 cm
6. Processed Foods
Meat Products
Longanisa, chorizo style 25 1 (12 x 2 cm)
Frankfurters 60 1-1/2 of 12 x 1-1/3 cm
Salami 50 3 slices of 8 x 8 x 1 cm each
Vienna sausage 70 4 (5 x 2 x 2 cm)

List 6 - Fat Exchange List Fat is a concentrated source of energy. Each

gram of fat provides almost 2-1/2 times as much
This list shows the kind and amount of fat to use for 1 fat exchange.
energy as an equal weight of either
carbohydrate or protein. Fats may be or plant
origin and may be liquid or solid.
1 exchange = 5 grams fat = 45 kcalories
Food Wt (g) E.P Measure
Margarine, butter and cream contain some
Saturated Fats vitamins in addtion to fat. Peanut butter is
particulary a good source of magnesium,
Bacon 10 1 strip - 10 x 3 cm potassium and zinc and contains protein.
Butter 5 1 tsp
Coconut, grated 20 2 tbsps
Coconut, cream 15 1 tbsp Fats may be classified into polyunsaturated,
Coconut oil 5 1 tsp monosaturated or saturated. The fats found in
animal source except fish consist mainly of
Cream cheese 15 1 tbsp saturated fatty acids while vegetables oils
Latik 10 2 tsps except coconut oil contain more of unsaturated
Margarine 5 1 tsp fatty acids.
Mayonaise 5 1 tsp
Sandwhich spread 15 1 tbsp
Coconut oils is unique in that it has shorter
Sitsaron 10 2 (5 x 3 cm each) chain lenght fatty acids and is the only
Whipping cream, heavy / light 15 1 tbsp vegetable oil that has 15-20 % medium chain
triglycerides (MCT) is long chain fatty acids
POLYUNSATURATED FATS such as those found in animal sources. MCt is
digested, absorbed and transported easily and
Oil (corn, marine, soybean, 5 1 tsp oxidized rapidly as source of energy and has
very low tendecy to be deposited in adipose and
rapesed-canola other tissues.

MONOSATURATED FATS
Some vegetable oils, particulary oilve oil and
Avocado 65 1/2 of 12 x 7 cm peanut oil are good sources of monosaturated
Peanut Buter 10 2 tsps fatty acids.
Pili nut 5 5 pcs
Peanut oil, olive oil 5 1 tsp
The role of unsaturated (poly and mono) fatty
acids in lowering plasma cholesterol level has
been demonstrated in patients with diabetes,
atherosclerosis and hyperlimidemia. However,
excessive intake of polyunsaturated fats is not
recommend as they may lower HDl cholesterol,
Shortening 5 1 tsp commonly known as "good cholesterol".

One Exchange of meat and fish when fried or

sauteed will absorb approximately ONE
exchange of fat.

Alcoholic Beverages

This list gives the fat equivalent of some commonly used alcoholic beverages.

Beverage Wt. (g) Measure Fat Exchanges Kcalories

Basi 170 1 glass - 6 oz 4 185

Beer, cerveza 320 1 bottle - 11 oz 3.5 163

Brandy, cognac 30 1 brandy glass 1.5 75

Daiquiri 56 1 cocktail glass 3 124

Gin, dry 43 1 jigger 2.5 107

Gin, (ginebra) 360 1 bottle - 12 oz 18.5 832

High Ball 240 1 glass 4 170

Manhattan 56 1 cocktail glass 4 167

Martini 56 1 cocktail glass 3 143

Mint Julep 240 1 glass 5 217

Old Fashioned 240 1 glass 4 183

Rum 43 1 jigger 2.5 107

Tom Collins 300 1 tall glass - 10 oz 4 182

Tuba 240 1 glass 2 89

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Whisky, scotch 43 1 jigger 2.5 107

Wine, red 100 1 wine glass 1.5 73

Wine, white 100 1 wine glass 2 85

Wine, champagne (sweet & dry) 100 1 wine glass 2 85

Wine, port 100 1 wine glass 3.5 160

Wine, rose 100 1 wine glass 2 85

Wine, vermouth, french 100 1 wine glass 2.5 108

Wine, vermouth 100 1 wine glass 4 170

List - 7 Sugar Exchage List

One teaspoon of suger is equivalent to 1 exchange.

The following list shows the kinds and amounts of sweets and other forms of sugar to use for 1 sugar exchange.

1 exchange = 5 grams carbohydrate = 20 kcalories

Banana chip 5 1 ( 6 x 3-1/2 cm)

Bukayo 5 1 (3-1/2 x 1 cm)

Caramel 5 1 (2 x 2 cm)

Champoy 5 1 (2 cm diameter)

Chewing Gum , bubble gum 5 1 pc

Condesed milk 10 2 tsps

Hard candy 5 1 (3 x 2 x 0.5 cm)

Honey 5 1 tsp
Sugar Exchanges
Jams, jellies, preserves 10 2 tsps

Maraschino cherries 20 2-1/2 cm diameter each Sugar and sweets are good sources
of carbohydrates in the diet. All
Marshmallow 5 1 (2-1/2 cm diameter) sugars provide the same amount of
energy per unit weight but differ in
Matamis sa bao 5 1 tsp degree of sweetness and solubility.
Nata de coco 15 2 tbsps
Pure Sugars are most concentrated
Nata de pinya 10 2 tbsps form of carbohydrates. Jellies, jams,
and candies are made up largely of
Panutsa, grated 5 1 tsp
carbohydrates.
Pastillas, duryan 5 1 (5 x 1 x 1 cm)
Sweets are useful in enhancing the
Pastillas, gatas 5 1 (5 x 1 x 1 cm) palatability of diets, but well planned
meals can be nutritionally adequate
Pastillas, langka 5 1 (5 x 1 x 1 cm)
even without them. Individual who
Sampaloc candy 5 1 (1-1/2 cm long x 1 cm thick)
need to reduce or avoid sugar may
use artificial sweeteners.
Sugars (white, brown, pure cane, syrup) 5 1 tsp

Taho w/ syrup & sago 40 1/4 cup

Tira - tira 5 1 pc

Tofee candy 5 1( 2-1/2 x 1-1/2 x 1 cm)

Ube, haleya 10 1 tsp

Yema 5 1 (5 x 1-1/4 cm)

Food Wt. (g) E.P. Measure Sugar Exchanges Kcalories

Halo-Halo 410 2-1/3 cups 4 80

Ice Candy (frostee) 100 1 pc 3 60

Ice drop 100 1 pc 4 80

Kundol, matamis 20 1 (7 x 5 cm) 4 80

Pulvoron 10 1 (4 x 2-1/2 x 1 cm 2 40
Beverage List
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+ Ntritional information taken from product label. ++Nutritional information taken from distributor company.

Net Content (ml) Measure Sugar Exchanges Kcalories

A. Soft drink 237 1 bottle regular size 5 100

B. Fruit Flavored Drink

Concentrate

Grape 5 1 tsp 1 20

Grapefruit, lemon, orange, strawberry 10 2 tsps 1 20

Mango, guwayabano, pineapple-pomelo, pomelo 20 4 tsps 1 20

Powder 5 1 tsp 1 20

Tetra-brick +

Apple 250 1 tetra-brick 6.5 130

Guwayabano 250 1 tetra-brick 7.5 150

Mango 200 1 tetra-brick 5.5 110

Melon 200 1 tetra-brick 8.5 170

Orange 250 1 tetra-brick 6.5 140

Pineapple 250 1 tetra-brick 6.5 120

Plastic Bottle

Mr. Juicy orange 225 1 small plastic bottle 4.5 90

Beverage Net Contents (ml) Measure Kcal PRO Fat CHO

C. Flavored Milk Drink +

Chocolate 250 1 tetra-brick 200 8 5 31

Fruit

Banana split 230 1 tetra-brick 160 6 2 29

Melon Recomb. 250 1 tetra-brick 200 8 5 31

Strawberry Full Cream 250 1 tetra-brick 220 8 8 31

Mocca 230 1 tetra-brick 210 7 7 28

Vanilla 230 1 tetra-brick 210 7 7 28

Chocolate 230 1 tetra-brick 210 8 7 29

D. Powdered Drink

Klime Lite++ 25 4 tbsps 103 8 3 12

Cocoa 25 5 tbsps 68 5 5 12

Milo 15 2-1/2 tbsps 57 2 0.1 12

Ovaltine 15 2 tbsps 57 2 0.1 12

E. Yoghurt Drink +

Natural 125 1 bottle 100 2 <1 20

Fruit flavored 100 1 bottle 70 <1 <1 17

Strawberry 125 1 bottle 70 <1 <1 17

Guwayabano 237 1 bottle 2 0.2 0 0.2

Diet Cola ++ 330 1 can 3 0.3 0 0.3

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REFERENCES:

www.fnri.dost.gov.ph
FNRI-Food and Research Institute DOST
http://online-fel-mealplan.tripod.com/foodex.html