Lactating: = 2 slices/pieces of puto

= 2 cups of noodles
Equivalents of one serving portion of common foods = 1 cup of yellow kamote
Fats and Oils
1 tsp coconut oil (5g)
1 Tbsp coconut cream Pregnant:
1 tsp margarine/butter
2 tsps peanut butter Equivalents of one serving portion of common foods
1 tsp mayonnaise Fats and Oils
Sugar / Sweets 1 tsp coconut oil (5g)
1 tsp sugar (5g) 1 Tbsp coconut cream
1 tsp honey 1 tsp margarine/butter
1 tsp fruit flavored drink (powder) 2 tsps peanut butter
2-3 tsps fruit flavored drink (concentrate) 1 tsp mayonnaise
1 pc hard candy Sugar / Sweets
1/5 glass softdrink/ flavored drink 1 tsp sugar (5g)
2 tsp jam/ jelly/ preserves 1 tsp honey
Fish, Shellfish, Meat & Poultry 1 tsp fruit flavored drink (powder)
1 pc medium size fish 2-3 tsps fruit flavored drink (concentrate)
1/3 cup shellfish, shelled 1 pc hard candy
3 cm cube cooked pork/ beef/ chicken 1/5 glass softdrink/ flavored drink
2 tsp jam/ jelly/ preserves
Egg, Dried Beans and Nuts
1/3 cup cooked dried beans/ nuts Fish, Shellfish, Meat & Poultry
1/2 cup tofu 1 pc medium size fish
1 piece tokwa 1/3 cup shellfish, shelled
1 piece chicken egg 3 cm cube cooked pork/ beef/ chicken
1 slice cheese Egg, Dried Beans and Nuts
Milk and Milk Products 1/3 cup cooked dried beans/ nuts
1 glass whole milk 1/2 cup tofu
1/2 cup evaporated milk diluted with 1/2 glass water 1 piece tokwa
4 Tbsps powdered whole milk diluted to 1 glass of water 1 piece chicken egg
1 slice cheese
Vegetables
1 serving of leafy vegetables = 1 cup raw or 1/2 cup Milk and Milk Products
cooked 1 glass whole milk
1 serving of other vegetables = 1 cup raw or 1/2 cup 1/2 cup evaporated milk diluted with 1/2 glass water
cooked 4 Tbsps powdered whole milk diluted to 1 glass of water

Fruits Vegetables
1 serving of vit-C-rich fruits = 1 med sized fruit or 1 slice 1 serving of leafy vegetables = 1 cup raw or 1/2 cup
of a big fruit cooked
1 serving of other fruits = 1 med sized fruit or 1 slice of a 1 serving of other vegetables = 1 cup raw or 1/2 cup
big fruit cooked

Rice, Corn, Root Crops, Bread and Noodles Fruits

1 serving of vit-C-rich fruits = 1 med sized fruit or 1 slice
1 cup cooked rice = 4 slices of loaf bread of a big fruit
= 5 pcs small pan de sal 1 serving of other fruits = 1 med sized fruit or 1 slice of a
= 1 cup of corn big fruit
Rice, Corn, Root Crops, Bread and Noodles Fruits
1 serving of vit-C-rich fruits = 1 med sized fruit or 1 slice
1 cup cooked rice = 4 slices of loaf bread
of a big fruit
= 5 pcs small pan de sal
1 serving of other fruits = 1 med sized fruit or 1 slice of a
= 1 cup of corn
big fruit
= 2 slices/pieces of puto
= 2 cups of noodles Rice, Corn, Root Crops, Bread and Noodles
= 1 cup of yellow kamote
1 cup cooked rice = 4 slices of loaf bread
= 5 pcs small pan de sal
= 1 cup of corn
Elderly: = 2 slices/pieces of puto
Equivalents of one serving portion of common foods = 2 cups of noodles
= 1 cup of yellow kamote
Fats and Oils
1 tsp coconut oil (5g)
1 Tbsp coconut cream
20-39 adult:
1 tsp margarine/butter
2 tsps peanut butter Equivalents of one serving portion of common foods
1 tsp mayonnaise
Fats and Oils
Sugar / Sweets 1 tsp coconut oil (5g)
1 tsp sugar (5g) 1 Tbsp coconut cream
1 tsp honey 1 tsp margarine/butter
1 tsp fruit flavored drink (powder) 2 tsps peanut butter
2-3 tsps fruit flavored drink (concentrate) 1 tsp mayonnaise
1 pc hard candy
Sugar / Sweets
1/5 glass softdrink/ flavored drink
1 tsp sugar (5g)
2 tsp jam/ jelly/ preserves
1 tsp honey
Fish, Shellfish, Meat & Poultry 1 tsp fruit flavored drink (powder)
1 pc medium size fish 2-3 tsps fruit flavored drink (concentrate)
1/3 cup shellfish, shelled 1 pc hard candy
3 cm cube cooked pork/ beef/ chicken 1/5 glass softdrink/ flavored drink
2 tsp jam/ jelly/ preserves
Egg, Dried Beans and Nuts
1/3 cup cooked dried beans/ nuts Fish, Shellfish, Meat & Poultry
1/2 cup tofu 1 pc medium size fish
1 piece tokwa 1/3 cup shellfish, shelled
1 piece chicken egg 3 cm cube cooked pork/ beef/ chicken
1 slice cheese
Egg, Dried Beans and Nuts
Milk and Milk Products 1/3 cup cooked dried beans/ nuts
1 glass whole milk 1/2 cup tofu
1/2 cup evaporated milk diluted with 1/2 glass water 1 piece tokwa
4 Tbsps powdered whole milk diluted to 1 glass of water 1 piece chicken egg
1 slice cheese
Vegetables
1 serving of leafy vegetables = 1 cup raw or 1/2 cup Milk and Milk Products
cooked 1 glass whole milk
1 serving of other vegetables = 1 cup raw or 1/2 cup 1/2 cup evaporated milk diluted with 1/2 glass water
cooked 4 Tbsps powdered whole milk diluted to 1 glass of water
Vegetables Milk and Milk Products
1 serving of leafy vegetables = 1 cup raw or 1/2 cup 1 glass whole milk
cooked 1/2 cup evaporated milk diluted with 1/2 glass water
1 serving of other vegetables = 1 cup raw or 1/2 cup 4 Tbsps powdered whole milk diluted to 1 glass of water
cooked
Vegetables
Fruits 1 serving of leafy vegetables = 1 cup raw or 1/2 cup
1 serving of vit-C-rich fruits = 1 med sized fruit or 1 slice cooked
of a big fruit 1 serving of other vegetables = 1 cup raw or 1/2 cup
1 serving of other fruits = 1 med sized fruit or 1 slice of a cooked
big fruit
Fruits
Rice, Corn, Root Crops, Bread and Noodles 1 serving of vit-C-rich fruits = 1 med sized fruit or 1 slice
of a big fruit
1 cup cooked rice = 4 slices of loaf bread
1 serving of other fruits = 1 med sized fruit or 1 slice of a
= 5 pcs small pan de sal
big fruit
= 1 cup of corn
= 2 slices/pieces of puto Rice, Corn, Root Crops, Bread and Noodles
= 2 cups of noodles
1 cup cooked rice = 4 slices of loaf bread
= 1 cup of yellow kamote
= 5 pcs small pan de sal
= 1 cup of corn
= 2 slices/pieces of puto
Teens: = 2 cups of noodles
Equivalents of one serving portion of common foods = 1 cup of yellow kamote

Fats and Oils

1 tsp coconut oil (5g)
(7-12) Kids:
1 Tbsp coconut cream
1 tsp margarine/butter Equivalents of one serving portion of common foods
2 tsps peanut butter
Fats and Oils
1 tsp mayonnaise
1 tsp coconut oil (5g)
Sugar / Sweets 1 Tbsp coconut cream
1 tsp sugar (5g) 1 tsp margarine/butter
1 tsp honey 2 tsps peanut butter
1 tsp fruit flavored drink (powder) 1 tsp mayonnaise
2-3 tsps fruit flavored drink (concentrate)
Sugar / Sweets
1 pc hard candy
1 tsp sugar (5g)
1/5 glass softdrink/ flavored drink
1 tsp honey
2 tsp jam/ jelly/ preserves
1 tsp fruit flavored drink (powder)
Fish, Shellfish, Meat & Poultry 2-3 tsps fruit flavored drink (concentrate)
1 pc medium size fish 1 pc hard candy
1/3 cup shellfish, shelled 1/5 glass softdrink/ flavored drink
3 cm cube cooked pork/ beef/ chicken 2 tsp jam/ jelly/ preserves

Egg, Dried Beans and Nuts Fish, Shellfish, Meat & Poultry
1/3 cup cooked dried beans/ nuts 1 pc medium size fish
1/2 cup tofu 1/3 cup shellfish, shelled
1 piece tokwa 3 cm cube cooked pork/ beef/ chicken
1 piece chicken egg
1 slice cheese
Egg, Dried Beans and Nuts 1/5 glass softdrink/ flavored drink
1/3 cup cooked dried beans/ nuts 2 tsp jam/ jelly/ preserves
1/2 cup tofu
Fish, Shellfish, Meat & Poultry
1 piece tokwa
1 pc medium size fish
1 piece chicken egg
1/3 cup shellfish, shelled
1 slice cheese
3 cm cube cooked pork/ beef/ chicken
Milk and Milk Products
Egg, Dried Beans and Nuts
1 glass whole milk
1/3 cup cooked dried beans/ nuts
1/2 cup evaporated milk diluted with 1/2 glass water
1/2 cup tofu
4 Tbsps powdered whole milk diluted to 1 glass of water
1 piece tokwa
Vegetables 1 piece chicken egg
1 serving of leafy vegetables = 1 cup raw or 1/2 cup 1 slice cheese
cooked
Milk and Milk Products
1 serving of other vegetables = 1 cup raw or 1/2 cup
1 glass whole milk
cooked
1/2 cup evaporated milk diluted with 1/2 glass water
Fruits 4 Tbsps powdered whole milk diluted to 1 glass of water
1 serving of vit-C-rich fruits = 1 med sized fruit or 1 slice
Vegetables
of a big fruit
1 serving of leafy vegetables = 1 cup raw or 1/2 cup
1 serving of other fruits = 1 med sized fruit or 1 slice of a
cooked
big fruit
1 serving of other vegetables = 1 cup raw or 1/2 cup
Rice, Corn, Root Crops, Bread and Noodles cooked

1 cup cooked rice = 4 slices of loaf bread Fruits

1 serving of vit-C-rich fruits = 1 med sized fruit or 1 slice
= 5 pcs small pandesal
of a big fruit
= 1 cup of corn
1 serving of other fruits = 1 med sized fruit or 1 slice of a
= 2 slices/pieces of puto
big fruit
= 2 cups of noodles
= 1 cup of yellow kamote Rice, Corn, Root Crops, Bread and Noodles

1 cup cooked rice = 4 slices of loaf bread

= 5 pcs small pan de sal
(1-6) Toddler: = 1 cup of corn
Equivalents of one serving portion of common foods = 2 slices/pieces of puto
= 2 cups of noodles
Fats and Oils = 1 cup of yellow kamote
1 tsp coconut oil (5g)
1 Tbsp coconut cream
1 tsp margarine/butter
2 tsps peanut butter
1 tsp mayonnaise

Sugar / Sweets
1 tsp sugar (5g)
1 tsp honey
1 tsp fruit flavored drink (powder)
2-3 tsps fruit flavored drink (concentrate)
1 pc hard candy