VEGETABLE EXCHANGE Fresh Carrot, Coconut Shoot (Ubod),
Cowpea Pods (Paayap, bunga), Kamansi,
2 EXCHANGE VEGETABLE A = 16
Kcalories
4 cups raw or 1 cup cooked (single or
mixed)
Acelgas(Chinese Cabbage), Alagaw Leaves,
Alugbati Leaves, Ampalaya Leaves,
Balbalulang (seaweed), Baguio Beans
(abitsuelas), Bamboo shoot (labong),
Banana Heart (Puso ng Saging), Bataw
Pods, Beets, Cabbage, Cassava Leaves and
Tops, Cauliflower, Camote Leaves, Celery,
Chayote Leaves, Cucumber, Eggplant, Gabi
Leaves, Garlic Leaves, Himbabao,
Kangkong, Katuray Flower, Katuray Leaves,
Lettuce, Malunggay Leaves, Malunggay
Pods, Mushroom Fresh, Mustard Leaves,
Okra, Onion Bulb, Pako, Papaya Green,
Patola, Pepper Leaves, Petsay, Pokpoklo
(seaweed), Radish, Saluyot, Sigarilyas
Pods, Spinach, Squash Flowers, Squash
Leaves, Stringbeans Leaves (Sitaw, Dahon),
Sweet Pea Pods (Sitsaro), Talinum,
Tomato, Unsoy, Upo
1 EXCHANGE VEGETABLE B = 16
1/2 cup raw or 1/2 cup cooked (single or
Kcalories
mixed)
3 segments Ripe tamarind
1 segment Durian
Langka Hilaw, Lima Bean Pods (Patani, 1 1/3 cups Strawberry
Bunga), Mungean Sprout (toge), Pigeon
Pea Pods (Kadyos, Bunga), Rimas, Canned
Singkamas Pods (Bunga), Singkamas Tuber 3 Tablespoons (Apple Sauce, Fruit Cocktail,
(Lamang Ugat), Squash Fruit, Stringbean Crushed Pineapple)
Pods (Sitaw, Bunga) Processed 1 cup
1 slice Pineapple, sliced
Asparagus Tips 2 pieces Baby Corn 1
1 1/3 halves Peach halves
Tablespoon Green Peas, canned (Gisantes,
Nakalata) 2 Tablespoon Golden Sweet
Corn, canned 1 /3 cup Mushroom, canned Dried
1 /2 cup undiluted Tomato Juice, canned 3 2 Tablespoons Seedless Raisins
pieaces Water chestnut, canned 2 pieces (Mango Chips, Dikyam)
3 pieces (Seedless Prunes, Pitted Dates)
4 pieces Salted Champoy
FRUIT EXCHANGE
Juices, concentrate
1 EXCHANGE
1/2 piece FRUIT =Bungulan,
(Apple, Banana, 40 Kcalories Canned 1/2 cup Sweetened
Marang, Bottled 1/3 cup Sweetened
Singkamas Tuber, Star Apple)
1 piece (Guyabano, Green-Medium-Ripe Others
Mango, 1/2 piece (Banana Cue, Turon)
Ripe Melon, Ripe Papaya, Pineapple, 1/3 piece Maruya
Watermelon) 1 cup Buko Water
2 pieces (Dalanghita, Guava) 3 Tablespoons Sherbet
3 pieces (Makopa, Mangosteen)
20 pieces Duhat
10 pieces Grapes
9 Pieces Mango Paho
8 pieces Rambutan
7 pieces (Lansones, Kamachile)
5 pieces (Lychees, Sineguelas)
 MILK EXCHANGE RICE EXCHANGE 1/2 cup cooked Sago
1/2 slice Cassave Cake
1 slice (Bibingka, Biko, Kalamay, Puto Puto,
1 EXCHANGE RICE = 100Kcalories Sapin-sapin, Tikoy)
1 EXCHANGE WHOLE MILK = 170 1/2 cup, packed Cooked Rice
1/2 cup undiluted Filled, recombines or 2 pieces (Espasol, Puto Bumbong)
Kcalories 1 cup Thick Lugaw (Rice Gruel)
Evaporated 1 piece (Kutsinta, Suman sa Ibos, Suman sa
1 piece (Pan de Bonete, Pan de Leche, Pan
Milk Lihiya)
deLimon, Pan de Monay, Hotdog or
1 cup Fresh Milk (Cow or Carabao) 3 pieces Palitaw, walang niyog
Hamburger Roll)
4 Level Tablespoons or 1/4 cup Powdered 1/2 of Tupig
2 slices (Tasty Bread, Whole Wheat Bread)
Milk
3 small pieces Pan de Sal
22 pieces (Pasensiya, Marie) MEAT AND FISH EXCHANGE
5 pieces Lady Fingers 1 EXCHANGE LOW FAT MEAT AND FISH
1 EXCHANGE LOW FAT MILK = 125 3 pieces Mamon Tostado = 41 Kcalories
4 Level Tablespoons or 1/4 cup Low fat
Kcalories 1 1/2 diced or 1/2 round Hopia Hapon
Powdered Milk 1 matchbox slice or 30 grams cooked Lean
1 Tetra-brick Lite Low Fat Milk 1 Ensaymada
Meat
1/2 cup Binatog (Hominy)
(Beef, Carabeef, Pork, Chicken)
1 cup (Corn flakes, Baby Corn, Canned
1 small piece Chicken Leg (30 grams
Golden Corn)
cooked)
1 slice Corn Pudding (Maha, Mais)
1 EXCHANGE SKIMMED/NON-FAT/ 1/4 Chicken Breast (30 grams cooked)
4 Level Tablespoons or 1/4 cup Powdered 1 cup cooked Noodles (Bihon, Macaroni,
VERY LOW FAT MILK = 80 Kcalories 3/4 cup (30 grams cooked) Variety Meats
Buttermilk Sotanghon, Spaghetti)
or Internal Organs
2/3 cup Liquid Buttermilk 1/2 cup Sweet Potato
1 slice (35 grams cooked) (Bangus, Dalag,
1/2 cup Yogurt 1 cup (Cassava, Gabi)
Lapu-lapu, Labahita)
1 cup Long Life skimmed milk 1 - 1/3 cups (Potato, Ubi)
1 piece (35 grams) cooked (Hasa-hasa,
11 large or 20 small pieces Roasted
Dalagang
Chestnut (Kastanyas)
Bukid, Galunggong)
1/2 cup Breakfast Cereals
1/2 piece (35 grams) cooked Dilis
1 1/4 cups Corn/ Rice Curls and the likes
1 1/4 Tablespoons (30 grams) cooked
5 teaspoons Cornstarch
Alamang, Tagunton
3 Tablespoons All Purpose Flour
1/4 cup or 1/2 piece medium (20 grams
1/3 cup Regular Ice Cream
cooked) Alimango, Alimasag Meat
2 Tablespoons (30 grams cooked) Lobster
75 pieces (30 grams, cooked) Talangka, as
purchased
25 grams cooked Shrimps (5 pieces Puti, 2
pieces Sugpo, 5 pieces Suwahe)
3 pieces (25 grams cooked) Squid
Dried Fish Products
20 grams cooked Daing (Lapu-lapu,
Sapsap, Tanigi)
30 grams cooked Tinapa (Bangus,
Galunggong)
15 grams cooked Tuyo (Alamang, Pusit)
Canned
1/3 cup flaked (Salmon, Tuna in brine)
Processed Meat
1 slice or 45 grams cooked Lean Tocino
Others
1/3 cup dried Pigeon Pea Seeds (Kadyos,
55 grams
cooked)
1/3 cup (60 grams) Cottage Cheese
1 EXCHANGE MEDIUM FAT MEAT AND 1 EXCHANGE HIGH FAT MEAT AND FISH
1 matchbox FISH
slice =Beef (Kabilugan, Punta y
86 Kcalories 1 slice Ham (Pigue)
= 122 Kcalories
Pecho, Tadyang, Paypay) 3/4 cup Tongue (Pork, Beef)
1 matchbox slice (30 grams cooked) Pork 1 piece Duck’s egg (Balut Penoy)
leg or pata 1/3 cup Roasted Peanuts
¾ cup or 35 grams cooked Brain (Pork, 1 slice (Filled Cheese, Cheese pimiento)
Beef, Carabeef)
1 slice (35 grams cooked Karpa) Processed Meat
1 piece Chicken egg, Salted Duck’s Egg 1 piece Longanisa, Chorizo Style
9 pieces Quail’s Egg 1 1/2piece Frankfurters
1 slice (35 grams) Cheddar Cheese 3 slices Salami
1 medium or 2 small pieces Chicken Wings 4 slices Vienna sausage
2 pieces Chicken Head
½ cup (40 grams) cooked Soybean FATS EXCHANGE
1 EXCHANGE FAT = 45 Kcalories
Processed Foods
1 piece Sardines in Oil or Tomato Sauce Saturated Fats
1 ½ piece Tuna Sardines 1 strip Bacon
2 Tablespoons canned Tuna Spread 1 teaspoon (Butter, Coconut oil,
3 Tablespoons Corned Beef Margarine, Mayonnaise)
3 pieces Ham Sausage 2 teaspoon Latik
1/2 cup soft Soybean Curd (Tofu) 1 tablespoon (Coconut Cream, Cream
1 slice Soft Soybean Cheese (Tokwa) Cheese, Sandwich Spread, Heavy/Light
Whipping Cream)
2 tablespoons Grated Coconut
Polyunsaturated Fats
1 teaspoon Vegetable Oil (Corn, Marine,
Soybean, Rapeseed, Canola, Rice, Sesame,
Sunflower)
Monounsaturated Fats
1 teaspoon Peanut Oil, Olive Oil,
Shortening
2 teaspoons Peanut butter
5 pieces Pili nut
1/2 piece Avocado
SUGAR EXCHANGE
1 EXCHANGE SUGAR = 20 Kcalories
1 piece (Banana Chip, Bukayo, Caramel,
Champoy, Bubble Gum, Hard Candy, Tira-
tira, Toffee candy, Mashmallow, Yema)
1 teaspoon (Sugars, Honey, Pakaskas,
Grated Panutsa, Matamis na Bao)
2 teaspoons (Condensed Milk, Jams,
Jellies, Preserves)
2 tablespoons (Nata de Coco, Nata de
Pinya)
FREE FOODS
FREE FOODS (unless prohibited by
physician)
Bagoong, Mustard, Bouillion, Onkon,
Carbonated Water, Oregano, Candy (Hard,
Sugar free), Paprika, Chili Powder, Pepper,
Cinnamon, Pickle, Dill or Sour
(unsweetened), Clear Broth, Coffee,
Pimiento, Curry, Spices, Drink Mixes (Sugar
Free), Soy sauce, Fish Sauce, Tomato Juice,
Flavoring Extract, Tomato paste, Garlic,
Tomato sauce, Gum (Sugar free),
Tonic water (Sugar free), Herbs, Tea, Hot
pepper (sauce), Vinegar, Kalamansi,
Worcestershire Sauce, Kamyas, Karamay,
Lemon, Unsweetened Pickle (dill or sour),
Pimiento
Sources, Food Exchange List for Meal
Planning
FNRI, 1994 Reader’s Digests
(Food that Harm, Foods that Heal), 1997