Professional Documents
Culture Documents
Processed
Food EP Weight (gms)
Asparagus tips 90
Baby corn 15
Grean peas, canned (gisantes, nakalata) 15
Golden sweet corn, canned a 20
Mushroom, canned 110
Tomato juice, canned 60
Water chestnut, canned 25
Vegetable A: 1 Exchange =
Vegetable B: 1 Exchange =
Measure
1 cup
2 (8 cm long x 5-1/2 m circumference each)
1 tablespoon
2 tablespoon
1/3 cup
1/2 cup undiluted
3 (2 cm diameter each)
Wt. (g)
Food A.P. E.P.
Papaya, ripe b,c 133 85
Pear a 118 85
Pineapple 129 75
Rambutan 139 50
Santol a 127 75
Singkamas tuber 124 110
Siniguelas 78 50
Star apple 123 65
Strawberry a,c 168 165
Suha c 160 90
Tamarind, ripe 34 15
Tiesa a,b,c 41 30
Watermelon 226 140
Canned, drained:
Apple sauce 45
Fruit cocktail 40
Peach halves 65
Pineapple, crushed 60
Pineapple, sliced 35
Dried:
Champoy, salted 10
Dates, pitted 15
Dikyam 15
Mango chips 10
Prunes, seedless 15
Raisins, seedless 15
Juices:
Canned:
Sweetened (apple, 60
mango, pineapple-
grapefruit, pineapple-orange)
Unsweetened (orange, 80
pineapple, prune)
Bottled (sweetened):
Orange, guwayabano, mango 80
Others:
Banana cue 20
Buko water 180
Maruya 20
Turon 20
Sherbet 35
Measure
1/2 of 5 x 8 cm
1/2 of 8 cm diameter or 1 (6 cm diameter)
1 (5 cm diameter)
1-1/2 of 9 x 5 cm
Fruit:
1/2 of 15 x 4 cm
1 (9 x 3 cm)
1 (9 x 3 cm)
1 (10 x 4 cm)
1 (7 x 6-1/2 cm)
1 (4 cm diameter)
2 (6 cm diameter each)
1 cup
20 (2 cm diameter each)
1 segment of 6-1/2 x 4-1/2 cm or 1-1/2 tablespoons
10 (2 cm diameter each) or 4 (3 cm diameter each)
2 (4 cm diameter each)
1 slice (8 x 6 x 2 cm) or 1/2 cup
3 segments (6 cm diameter each)
7 pods
7 (4 x 2 cm each)
5 (3 cm diameter each)
2/3 of 6 cm diameter
3 (4 cm diameter each)
Measure
1 slice (10 x 6 x 2 cm) or 3/4 cup
1 (6 cm diameter)
1 slice (10 x 6 x 2 cm) or 1/2 cup
8 (3 cm diameter each)
1 (7 cm diameter)
1/2 of 9 cm diameter or 1 cup
5 (3 cm diameter each)
1/2 of 6 cm diameter
1-1/4 cups
3 segments (8 x 4 x 3 cm each)
2 of 6 segments each
1/4 of 10 cm diameter
1 slice (12 x 6 x 3 cm) or 1 cup
3 tablespoons
3 tablespoons
1-1/3 halves
3 tablespoons
1 slice (7 cm diameter)
4 (2 cm diameter each)
3 (3 x 2 cm each)
2 (3 x 3 x 1 cm each)
2 (2 x 8 cm each)
3 pieces
2 tablespoons
1/4 cup
1/3 cup
1/3 cup
1/2 of 9-1/2 x 4 cm
1 cup
1/4 of 10-1/2 x 9-1/2 x 1 cm
1/2 of 9-1/2 x 3-1/2 x 1 cm
3 tablespoons
Low Fat Milk Exchange = 12 grams Carbohydrate 8 grams Protein 5 grams Fat 125 kcalories
Low Fat Milk:
Powdered 30
Lite Low Fat Milk 250
Skimmed/Very Low Fat Milk Exchange = 12 grams Carbohydrate 8 grams Protein Fat Traces 80 kcalories
Skimmed (Non-fat)/ Very Low Fat Milk:
++ Buttermilk: Liquid 185
:powdered 25
Long Life skimmed milk 250
Yoghurt 125
+ 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 soured by lactic acid producing bacteria
Measure
Protein 10 grams Fat 170 Kcalorie
1/2 cup
1/2 cup
1/2 cup
1 cup
1 cup
1/4 cup or 4 level tablespoons
2/3 cup
1/4 cup or 4 level tablespoons
1 cup
1/2 cup
Seko, bilog 25
Seko, haba, may niyog a 25
Sapin-sapin 75
Suman: Ibos 60
Kamoteng kahoy 45
Lihiya a 55
Marwekos a 50
Tamales 100
Tikoy 40
Tupig 35
B. RICE EQUIVALENTS
1. Bread
Pan Amerikano 40
Pan de bonete a 40
Pan de leche 40
Pan de limon 40
Pan de monay 40
Pan de sal 40
Rolls (hotdog/hamburger) 40
Whole wheat bread a 45
Ensaymada 35
3. CORN AND CORN PRODUCTS
Binatog a 90
Corn/rice curls and the like 25
Corn flakes 25
Corn, boiled a 120 65
Baby corn 90
Golden corn, canned a 145
Corn pudding a (maha, mais) 85
4. NOODLES
Bihon, macaroni a, sotanghon, 75
spaghetti
5. ROOTCROPS
Sweet potato 91 80
Cassava a 115 85
Gabi a 130 100
Potato 195 165
155 130
6. BEANS AND NUTS
Chestnut, roasted a (kastanyas, 55 40
binusa)
7. OTHERS
Breakfast cereals 25
Cornstarch 25
Flour, all purpose 25
Ice crea, regular 90
Sago, cooked 120
4-1/2 cups
3 cups
1-1/2 cups
3 (9 x 3-1/2 x 2 cm each)
1 (9 x 3-1/2 x 2 cm)
1 slice (1/4 of 15 cm diameter, 2 cm thick)
1 slice (6 x 3 x3 cm)
1 lice (10 x 5 x 1 cm)
1/2 of 15 x 3 x 2 cm
2 (11 x 2-1/2 x 1-1/2 cm each)
1 (4 x 6 x 2 cm)
1 slice (7 x 3 x 1-1/2 cm)
1 (6 cm diameter x 2-1/2 cm)
4 (7-1/2 x 4 x 0.3 cm each)
2 (11 x 2 x cm each)
3 (4 x 3 cm each)
1 slice (9-1/2 x 3 x 3-1/2 cm)
or 1-1/2 round of 5 cm diameter x 3 cm thick
3 (3-1/2 cm diameter x 1-1/2 cm thcik each)
5 (5 cm long x 2 cm diameter each)
1 slice (5 x 3 x 4 cm)
1 (8 x 4 x 2 cm)
1/2 of 15 x 3 x 2 cm
1 (8 x 4 x 2 cm)
2 (9 x 3 x 2 cm each)
2 (7 x 6 cm each)
1 slice (10 x 3 x 1-1/2 cm)
1/2 of 14 x 3 x 1 cm
2 (9 x 8 x 1 cm each)
1 (6 cm diameter base x 7 cm thick)
1 (3 x 8 x 8 cm)
1 (6 x 5 x 4 cm)
1 (10 x 9 x 4 cm)
3 (5 x 5 cm each)
1 (11 x 4 x 3 cm)
2 (11-1/2 x 8-1/2 x 1 cm each)
100 kcalories
6 (1-1/2 x 12 cm each)
3 (8 x 3 x 3 cm each)
1-1/2 of 3 x 2-1/2 x 2-1/2 cm, diced
or 1/2 of 7 cm diameter x 1-1/2 thick, round
1 (8-1/2 cm diameter x 2 cm thick)
1/2 cup
1-1/4 cups
1 cup
1 (12 x 4 cm)
1 cup
1 cup
1 slice (5 x 4 x 2 cm)
1 cup
1/2 cup
5 teaspoons
3 tablespoons
1/3 cup
1/2 cup cooked
rams Carbohydrate
Rice: 1 Exchange = 23 grams Carbohydrate
2 grams Protein
100 kcalories
Low Fat Exchange = 8 grams Protein 1 gram Fat 41 kcalories
A. LOW FAT MEAT AND FISH EXCHANGES
Food Wt. (g) E.P. Ckd.
1. Lean meat
a. Beef
Shank (bias, lean meat (laman), Round (pierna corta 30
at pierna larga), tenderloin (solomilyo),
porterhouse steak (tagiliran, gitna), sirloin steak
(tagiliran, hulihan), centerloin (tagiliran, unahan)
b. Carabeef
Shank (bias), round (hita), meat (laman: bahagya, 30
katamtaman at walang-taba), shoulder (paypay),
round (pierna corta at pierna larga),
rump (tapadera)
c. Lean Pork
Tenderloin, well trimmed (lomo) 30
d. Chicken
Leg (hita) or 30
meat (laman) or 30
breast meat (pitso) 30
2. Variety meats/Internal organs 35
Blood (dugo) - pork, beef, chicken
Gizzard (balun-balunan) - chicken
Heart (puso) - pork, beef, carabeef
Liver b (atay) - pork, beef, 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) - pork, beef
3. Fish
Large variety (e.g. bakoko, bangus, dalag, labahita, 35
lapu-lapu, etc.)
Medium variety:
Hasa-hasa, dalagang bukid 35
Galunggong 35
Hito 35
Small variety:
Sapsap 35
Tilapya 35
Tamban 35
Dilis 35
4. Other Seafoods
Alamang, tagunton 30
Aligue: Alimango 15
Alimasag 50
Alimango/alimasag, laman 20
Lobster 30
Talangka 30
Shrimps: Puti 25
Sugpo 25
Suwahe 25
Octopus (pugita) 30
Squid (pusit) 25
Shells: Halaan 75
Kuhol b 50
Susong Pilipit 65
Paros 60
5. Beans
Pigeon pea seeds, dried a 55
(kadyos, buto, tuyo)
6. Cheese
Cottage Cheese 60
7. Processed Foods
A. Fish Products
Dried:
Daing
Alakaak, alumahan, bisugo 20
biyang puti
Lapu-lapu 20
Sapsap 20
Tamban 20
Tanigi 20
Tinapa:
Bangos 30
Galunggong 30
Tamban 25
Tuyo:
Alamang 15
Ayungin, dilis, sapsap 20
tunsoy
pusit 15
Canned:
Salmon 40
Tuna in brine 30
B. Meat products
Tocino (lean) 45
1 slice (7 x 3 x 2 cm)
2 (10 x 5 cm each)
2 (12 x 5 cm each)
2 (12-1/2 x 3 cm each)
1/4 cup
1-1/4 tablespoons
1 tablespoon
3 tablespoons
1/4 cup or 1/2 piece medium
2 tablespoons
75 pieces A.P.
5 (12 cm each)
2 (13 cm each)
5 (12 cm each)
1/2 cup
3 (7 x 3 cm each)
1/3 cup shelled
or 3 cups with shell
1/2 cup shelled
or 3 cups with shell
1/3 cup shelled
or 2 cups with shell
1 cup shelled
or 2-2/3 cups with shell
1/3 cup
1/3 cup
1 (15-1/2 x 8 cm)
1/4 of 30 x 40 cm
3 (9 x 5 cm each)
1 (16 x 3 cm )
1 slice (16 x 6 cm)
1/4 of 20 x 8 cm
1 (16 x 4 cm)
1 (16 x 5 cm)
1/3 cup
3 (11-1/2 x 8 cm each)
1 (8 x 1 cm)
3/4 cup
1 piece
9 pieces
1 piece
1 slice (6 x 3 x 2 cm)
1 medium or 2 small
2 heads
1/2 cup
3 tablespoons
3 of 9 cm diameter x .03 cm thick each
1/2 cup
1 (6 x 6 x 2 cm)
1 slice (3 cm cube)
3/4 cup
1 piece
1 piece
1 piece
1/3 cup
1 (12 x 2 cm)
1-1/2 of 12 x 1-1/3 cm
3 slices of 8 x 8 x 1 cm each
4 (5 x 2 x 2 cm)
Fat Exchange = 5 grams Fat 45 Kcalories
Food Wt. (g) E.P. Measure
SATURATED FATS
Bacon 10 1 strip - 10 x 3 cm
Butter 5 1 teaspoon
++ Coconut, grated 20 2 tablespoons
++ Coconut cream 15 1 tablespoon
++ Coconut oil 5 1 teaspoon
Cream cheese 15 1 tablespoon
++ Latik 10 2 teaspoons
Margarine 5 1 teaspoon
Mayonnaise 5 1 teaspoon
Sanwich spread 15 1 tablespoon
Sitsaron 10 2 (5 x 3 cm each)
Whipping cream, heavy/light 15 1 tablespoon
POLYUNSATURATED FATS
Oil (corn, marine, soybean, rapeseed- 5 1 teaspoon
canola, rice, sunflower, safflower, sesame)
MONOUNSATURATED FATS
Avocado 65 1/2 of 12 x 7 cm
Peanut butter 10 2 teaspoons
Pili nut 5 5 pieces
Peanut oil, lve oil 5 1 teaspoon
Shortening 5 1 teaspoon
++ Saturated, Medium chain Triglyceride (MCT)
Sugar Exchange = 5 grams Carbohydrate 20 kcalories
Food Wt. (g) E.P.
Banana chip 5
Bukayo 5
Caramel 5
Champoy 5
Chewing gum, bubble gum 5
Condensed milk 10
Hard candy 5
Honey 5
Jams, jellies, preserves 10
Maraschino cherries 20
Marshmallow 5
Matamis sa bao 5
Nata de coco 15
Nata de pinya 10
Pakaskas 5
Panutsa, grated 5
Pastillas, duryan 5
Pastillas, gatas 5
Pastillas, langka 5
Sampaloc candy 5
Sugars (white, brown, pure cane, syrup) 5
Taho with syrup & sago 40
Tira-tira 5
Toffee candy 5
Ube, halaya 10
Yema 5
This list gives the sugar equivalents of common serving portions of sweets and other forms of sugar.
Wt. (g) E.P.
Halo-halo 410
Ice candy (Frostee) 100
Ice drop 100
Kundol, matamis 20
Pulvoron 10
Rimas, matamis 40
Ubedol 20
Bagoong + Kamyas a
Bouillon (fat free soup) Karamay
Carbonated drinks, sugar-free Lemon
Carbonated water Mustard
Candy, hard, sugar - free Onion
Chili powder Oregano
Cinnamon Paprika
Clear broth Pepper
Coffee Pickle, dill or sour (unsweetened) +
Curry Pimiento +
Drink mixes, sugar - free Spices
Fish sauce + Soy sauce +
Flavoring extract Tomato juice +
Garlic Tomato paste +
Gelatin (unsweetened) Tomato sauce +
Gum, sugar -free Tonic water, sugar - free
Herbs Tea
Hot pepper, sauce Vinegar
Kalamansi Worcestershire sauce +
se foods may be used with other foods in the diet.