FOOD EXCHANGE LISTS

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 foood 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 lao fat meat and fish (List 5 A) per day might select the following: 1 medium sized fish, 3/4 cup chicken liver, 3 tablespoons cornbeef and 1 slice
(11x4x0.5cm) of well-trimmed tenderloin

List 1 - Vegetables Exchange List 5 - Meat and Fish Exchange

List 2 - Fruit Exchange List 6 - Fat Exchnage and Alcohol
List 3 - Milk Exchange Beverages
List 4 - Rice Exchange List 7 - Sugar and Beverages List

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, Exchange
compute as one Group B Vegetables. The portion size for one exchange is:

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

Vegetables are
Vegetable B: 1 exchange = 1/2 cup raw (40g) or 1/2 cup cooked (45g) important sources
of minerals and
(1) These vegetables are rich sources of fiber. (2) These vegetables are rich sources of pro Vitamin A. vitamins. Include
Group A CARBOHYDRATE (g) PROTEIN (g) FAT (g) Energy (Kcalories) two to three
0 0 0 0 servings, one of
Acelgas (Chinese Cabbage) which should be
dark green or
Alagaw leaves (1)
yellow.
Alugbati leaves (2)
Ampalaya leaves (2)
Ampalya fruit Dark green and
Baguio beans (abitsuelas) deep yellow
vegetables are
Balbalulang (seaweed) (1)
among the best
Bamboo shoot (labong) sources of pro-
Banana heart (puso na saging) vitamin A such as
Batw pods (1) beta-carotene.
 Cabbage Some vegetables
Camote leaves (2) such as cauli-
flower, cabbage,
Cauliflower
green, peppers,
Celery turnuips and
Chayote fruit (2) tomatoes contain
Chayote leaves vitamin C.
Cucumber
Eggplant
Gabi leaves (1) (2) Green leafy
Garlic leaves (1) vegetables such as
Kangkong (2) kangkong, kamote,
Katuray flowers (1)
malunggay, and
saluyot, contain
Katuray leaves (1) calcium and iron;
Lettuce (2) and cabbage,
Malunggay leaves crrots, spinach and
Malunggay pods
tomatoes are good
sources of vitamin
Mushroom, fresh B6.
Mustard leaves (2)
Okra
Onion bulb
Papaya green Turnips and
tomatoes also
Patola
contain potassium.
Pepper fruit Spinach is a good
Peppper leaves (2) source of zinc while
Petsay (2) green beans and
tomatoes provide
Pokpoklo (seaweed)
magnesium.
Radish
Saluyot (1) (2)
Sigarilyas pods
Spinanch (2)
Squash flowers (2)
Squash leaves (1)
String beans leaves (sitaw, dahon) (2)
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,
(1) These fruits are good sources of fiber. (2) These fruits are good sources of pro-vitamin A. (3) These fruits are sources of and fiber contents.
vitamin C. Include at least one exchange in the diet daily. Include at least two to
Food Wt. (g) Edible Portion Measure three exchanges daily
A.P E.P. in the diet, one of
Fresh:
which should be rich in
vitamin C.
Apple 86 65 1/2 of 8 cm diameter or 1 (6cm diameter) Anonas, kamatsile,
Atis (3) 70 45 1 (5 cm diameter) cashew, tiesa, datiles,
Balimbing (1) 153 135 1-1/2 of 9 x 5 cm guava, pomelo,
Banana: guwayabano,
siniguelas, strawberry,
Lakatan 51 40 1 (9 x 3 cm)
atis, and dalanghita
Latundan 55 40 1 (9x 3 cm) are good sources of
Saba 70 40 1 (10 x 4 cm) vitamin C. Mango and
Cashew (3) 78 70 1 (7 x 6-1/2 cm) papaya contain both
vitamin A and C. Tiesa
Chico 54 45 1 (4 cm diameter)
 Dalanghita (3) 300 135 2 (6 diameter each) is also an excellent
Datiles (1)(3) 61 50 1 cup source of provitamin
A. Bananas, oranges
Duhat 80 60 20 (2cm diameter each
and dried fruits are
Durian 150 30 1 segment of 6-1/2 x 4-1/2 cm sources of potassium.
10 (2 cm diameter each) or 4 (3 cm diameter Bananas contain
Grapes (1) 69 55
each) magnesium and
Guava (1)(3) 81 80 2 (4 cm diameter each) vitamin B6.
Guwayabano (3) 86 60 1 slice (8 x 6 x 2 cm) or 1/2 cup Fruits may be used
Jackfruit ripe 118 40 3 segments (6 cm diameter each) fresh, dried, canned,
frozen or cooked.
Kamachile (3) 110 55 7 pods
Some fresh fruit juices
Lansones 103 70 7 (4 x 2 cm each) like Kalamansi
Lychees 77 50 5( 2 cm diameter each) (Philippine lemon),
Mabolo (1) 83 50 2/3 of 6 cm diameter) dayap and lemon may
be rated as “free food”
Makopa (1) 169 135 3 (4 cm diameter each)
when used as
Mango: flavoring, sauce or
Green (3) 90 65 1 slice (11 x 6 cm) when diluted and
Medium ripe 90 65 1 slice (11 x 6 cm) sweetened with
Ripe (2)(3) 103 60 1 slice (12 x 7 cm) or 1/2 cup cubed
artificial sweeteners.
Fruits may cause a
Indian 140 80 1 (6 cm diameter) temporary increase in
Mangosteen (1) 212 55 3 (6 cm diameter each) blood sugars, thus
Marang 45 35 1/2 of 12 x 10 cm meal plans for patients
Melon 317 200 1 slice (12 x 10 x 3 cm) or 1-1/3 cup
with diabetes mellitus
allow no more than 5
Papaya ripe (2)(3) 133 85 1 slice (10 x 6 x 2 cm) or 3/4 cup exchanges a day.
Pear (1) 118 85 1 (6 cm diameter)
Pineapple 129 75 1slice (10 x 6 x 2 cm) or 1/2 cup The truths are:
Rambutan 139 50 8 (3 cm diameter each) kalamansi or any sour
fruit juice does not
Santol (1) 127 75 1 (7 cm diameter)
have special reducing
Singkamas tuber 124 110 1/2 of 9 cm diameter or 1 cup properties; the natural
Siniguelas 78 50 5 (3 cm diameter each) sweetness of fruit is
Star apple 123 65 1/2 of 6 cm diameter not contraindicated for
Strawberry (1)(3) 168 165 1-1/4 cups
diabetes; each
exchange of fruit
Suha (3) 160 90 3 segments (8 x 4 x3 cm each) contains 40
Tamarind, ripe 34 15 2 of 6 segments each kilocalories, thus fruits
Tiesa (1)(2)(3) 41 30 1/4 of 10 cm diameter should be computed
Watermelon (1) 226 140 1 slice (12 x 6 x 3 cm) or 1 cup
into the meal plan.
Like any other foods
Canned, drained:
 Apple sauce 45 3 tablespoons the use of fruits should
Fruit cocktail 40 3 tablespoons be regulated. Some
physicians and
Peach halves 65 1-1/3 halves
dietitians prefer to use
Pineapple, crushed 60 3 tablespoons whole fruits rather
Pineapple, sliced 35 1 slice (7 cm diameter) juice in diets for
Dried: patients with diabetes
because the latter
Champoy, salted 10 4 (2 cm diameter each)
have a greater
Mango chips 10 2 (2 x 8 cm each) glycemic effect.
Prunes seedless 15 3 pieces
Raisins seedless 15 2 tablesppons
Canned juices: Fruit juice consists of
Sweetened (apple, mango, pineapple-grapefruit,pineapple-
unfermented but
60 1/4 cup fermentable liquid
orange)
Unsweetened (orange,pineapple, prune) 80 1/3 cup obtained from native
fresh fruit, with nothing
Bottled (sweetened):
added or subtracted.
Orange, guwayabano, mango 80 1/3 cup Fruit juice is also
Others: commercially available
Banana cue 20 1/2 of 9-1/2 x 4 cm I the form of fruit juice
drink and fruit juice
Buko water 180 1 cup
concentrate. Fruit
Maruya 20 1/4 of 10-1/2 x 9 -1/2 x 1 cm drink is a ready-to-
drink beverage
prepared by mixing
water with fruit
concentrate and into
which sugar and citric
acid may be added to
adjust the soluble solid
content and acidity of
the product. The main
Turon 20 1/2 of 9-1/2x3-1/2 x 1 cm ingredient consists of
fruit juice concentrate,
essential oils,
essences of extracts,
with or without added
sugar. Concentrated
fruit juice is the fruit
juice which is
concentrated by the
removal of part of
water but not dried.
 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
CHO (g) PRO (g) Fat (g) Energy (Kcalories)
milk contains:
Whole Milk 12 8 10 170
Low fat milk 12 8 5 125 Milk Exchanges
very low fat milk 12 8 80

Whole Milk Wt. (g) E.P measure

Milk is an excellent source
of protein and calcium. It
Milk, evaporated, untiluted 125 1/2 cup
also a good source of
Milk, evaporated, filled, undiluted 125 1/2 cup phosphorous, some of the
Milk, evaporated, recombined, undiluted 125 1/2 cup B-complex vitamins, and
+ Milk, fresh carabao's 250 1 cup vitamins A and D. Milk also
contains some magnesium.
Milk, fresh cow's 250 1 cup
The milk allowance in the
Milk, powdered 30 1/4 cup meal plan can be used as
a drink. Added to cereals,
Low fat Milk: or mixed with coffee or 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 Rice Exchanges
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. Rice, other cereals and
products made from these
(1) These foods are good sources of fiber. are the major sources of
Food carbohydrate which is the
A. Rice and rice products Wt (g) E.P Measure cheapest source of
calories. In addition, whole
Rice, cooked 80 1/2 cup
grains or enriched rice and
Lugaw 435 3 cups cereals are good sources
Rice Products of iron, thiamin and
Bibingka 40 1 slice (1/4 of 15cm diameter,2cm thick riboflavin, whole grain
products have more fiber
Biko 40 1 slice (10 x 5 x 1 cm
than products made from
Casava cake 45 1/2 of 15 x 3 x 2 cm refined flours.
Espasol (1) 35 2 (11 x 2-1/2 x 1-1/2 cm each
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)
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 Meat Exchanges

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: Foods high in protein
Energy (except milk) compose
PRO (g) Fat (g)
(kcalorie) the meat and fish
Low Fat Meat and Fish 8 1 41 exchange list. These
Medium-Fat Meat and Fish 8 6 86 foods include meat, fish,
High-Fat Meat and Fish 8 10 122 eggs, poultry, and
legumes.
A. LOW FAT MEAT AND FISH EXCHANGES
Food Wt. (g) E.P. Ckd Measure
1. Lean meat In addition to protein
a. beef 30 1 slice, matchbox size majority of the foods in
Shank (bias), lean meat (laman), (5 x 3 1/2 x 1-1/2 cm the list are also good
sources of iron, zinc, and
Round (pierna corta at pierna larga),
other B-complex
tenderloin (solomilyo), vitamins. Those from
porterhouse steak (tagiliran, gitna), animal origin are
sirloin steak (tagiliran, hulihan), particularly rich in
vitamin B12. Seafoods,
centerloin (tagiliran, unahan)
nuts, legumes and
b. Carabeef soybeans are good
Shank (bias), round (hita), 30 1 slice matchbox size sources of magnesium,
 meat (laman: bahagya, (5 x 3 -1/2 x 1-1/2 cm zinc and iron. Organ
katamtaman at walang taba), meats like liver as well
as egg, clams, soybeans
shoulder (paypay), round
and nuts are rich in iron.
(pierna corta at pierna larga),
rump (tapadera)
c. Lean pork Foods from animal
Tenderloin, well trimmed 30 1 slice, matchbox size sources contain
cholesterol, the richest
(lomo) 6-1/2 x 3 x 1-1/2 cm
sources of which are egg
d. Chicken yolk, liver, kidney,
Leg (hita) or 30 1 small leg (13-1/2 cm long x 3 cm diameter brains, sweetbreads and
meat (laman) or 30 1 slice, matchbox size (5 x 3-1/2 x 1-1/2 cm fish roe while smaller
amounts are found in
breast meat (pitso) 30 1/4 breast - 6 cm long
meat. Foods from plant
2. Variety meats / Internal organs 35 3/4 cup sources contain
Blood (dugo) - prk, beef, chicken negligible cholesterol.
Gizzard (balun-balunan) - chicken
Heart (puso) - pork, beef, carabeef
Liver (atay) - pork, bef, carabeef,
Chicken
Lungs (baga) - pork, beef, carabeef
Omassum (librilyo) - beef, carabeef
Small intestine (bitukang maliit)-
pork, beef, carabeef
Spleen (lapay) - pork, beef, carabeef
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:
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
Posit 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.
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
This list shows the kind and amount of fat to use for 1 fat exchange. almost 2-1/2 times as much energy as
an equal weight of either carbohydrate
or protein. Fats may be or plant origin
1 exchange = 5 grams fat = 45 kcalories and may be liquid or solid.
Food Wt (g) E.P Measure
Saturated Fats Margarine, butter and cream contain
some vitamins in addtion to fat.
Bacon 10 1 strip - 10 x 3 cm Peanut butter is particulary a good
source of magnesium, potassium and
Butter 5 1 tsp zinc and contains protein.
Coconut, grated 20 2 tbsps
Fats may be classified into
Coconut, cream 15 1 tbsp polyunsaturated, monosaturated or
Coconut oil 5 1 tsp saturated. The fats found in animal
source except fish consist mainly of
Cream cheese 15 1 tbsp saturated fatty acids while vegetables
oils except coconut oil contain more of
Latik 10 2 tsps unsaturated fatty acids.
Margarine 5 1 tsp
Coconut oils is unique in that it has
Mayonaise 5 1 tsp shorter chain lenght fatty acids and is
the only vegetable oil that has 15-20
Sandwhich spread 15 1 tbsp
% medium chain triglycerides (MCT) is
Sitsaron 10 2 (5 x 3 cm each) long chain fatty acids such as those
found in animal sources. MCt is
Whipping cream, heavy / light 15 1 tbsp digested, absorbed and transported
easily and oxidized rapidly as source
POLYUNSATURATED FATS of energy and has very low tendecy to
Oil (corn, marine, soybean, 5 1 tsp be deposited in adipose and other
tissues.
rapesed-canola
MONOSATURATED FATS Some vegetable oils, particulary oilve
oil and peanut oil are good sources of
Avocado 65 1/2 of 12 x 7 cm monosaturated fatty acids.

Peanut Buter 10 2 tsps

The role of unsaturated (poly and
Pili nut 5 5 pcs mono) fatty acids in lowering plasma
cholesterol level has been
Peanut oil, olive oil 5 1 tsp demonstrated in patients with
diabetes, atherosclerosis and
hyperlimidemia. However, excessive
intake of polyunsaturated fats is not
recommend as they may lower HDl
cholesterol, commonly known as
Shortening 5 1 tsp "good cholesterol".

One Exchange of meat and fish when

fried or sauteed will absorb
approximately ONE exchange offat.

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
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 Sugar Exchanges

One teaspoon of suger is equivalent to 1 exchange.
Sugar and sweets are good
The following list shows the kinds and amounts of sweets and other forms of sugar to use for 1 sugar exchange. sources of carbohydrates in
the diet. All sugars provide
1 exchange = 5 grams carbohydrate = 20 kcalories the same amount of energy
Banana chip 5 1 ( 6 x 3-1/2 cm) per unit weight but differ in
Bukayo 5 1 (3-1/2 x 1 cm) degree of sweetness and
solubility.
Caramel 5 1 (2 x 2 cm)
Champoy 5 1 (2 cm diameter)
 Chewing Gum, bubble gum 5 1 pc Pure Sugars are most
Condesed milk 10 2 tsps
concentrated form of
carbohydrates. Jellies, jams,
Hard candy 5 1 (3 x 2 x 0.5 cm) and candies are made up
Honey 5 1 tsp largely of carbohydrates.
Jams, jellies, preserves 10 2 tsps
Maraschino cherries 20 2-1/2 cm diameter each Sweets are useful in
enhancing the palatability of
Marshmallow 5 1 (2-1/2 cm diameter) diets, but well planned meals
Matamis sa bao 5 1 tsp can be nutritionally adequate
Nata de coco 15 2 tbsps even without them. Individual
who need to reduce or avoid
Nata de pinya 10 2 tbsps
sugar may use artificial
Panutsa, grated 5 1 tsp sweeteners.
Pastillas, duryan 5 1 (5 x 1 x 1 cm)
Pastillas, gatas 5 1 (5 x 1 x 1 cm)
Pastillas, langka 5 1 (5 x 1 x 1 cm)
Sampaloc candy 5 1 (1-1/2 cm long x 1 cm thick)
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
+ 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