ACTIVITY 2

CALCULATING DIETS AND MEAL PLANNING

With A ​SAMPLE COMPUTATION IN CALCULATING DIETS

Name:__________________________________________________ Date:__________________

Score:__________________

I. OBJECTIVES
This laboratory session helps the practical nursing students to compute their own calorie
requirements and plan their meals.

At the end of 3 hours, you should be able to

1. assess your nutritional status and compute for your calorie requirement,
2. plan a one-day menu based from your requirement.

II. PROCEDURES

A.​ Following the steps in estimating desirable body weight (DBW), calculate your
Total Energy Allowance (TEA).

1. Determine your height = ​E.G. 153 CM​ ​and actual body weight = ​71 KG
(Convert lbs to kg weight).
You have to calculate first for your DESIRABLE BODY WEIGHT SO FROM E.G.
HERE DWB IS 52 KG
2. Calculate your basal needs ​= ​1 ( MALE) x 52 kg (DBW) x 24 = 1,248 kcal

Basal Need
Male = 1 kcal per kg DBW/hour Female = 0.9 kcal per kg DBW/hour

3. Estimate physical activities ​= 748.8 kcal (1,248 X .60 male = 748.8

physical activity)

Physical Needs – approximate percentage increase above basal needs (use

lower factor for women)
Bed rest 10 – 20 percent
Sedentary 30 percent
Light activity 50 – 60 percent ​(50% FOR FEMALE)
 (60% FOR MALE)

Moderately active 60 – 70 percent ​(60% FOR FEMALE)

(70% FOR MALE)
Severely active 90 – 110 percent

4. Add values from 2 and 3 to get TEA ​= 1,248 kcal + 748.8 = 1,996.8 (round off)
so 1,997

5. For a normal diet, ​allot 65% of the total energy allowance for carbohydrates​,
15 % protein​ and ​20% fat.​ Thus, the corresponding energy contributions of the
three nutrients in your diet are as follows:

For kcal round off to nearest 50

Carbohydrate = 1997 kcal X 65% = 1298.05 kcal = ​1,300 kcal

Protein = 1997 kcal X 15% = 299.5 kcal = ​300 kcal

Fats = 1997 kcal X 20% = 399.4 kcal = ​400 kcal

6. Calculate the number of grams of CHO, CHON and Fats by dividing the calories
for each nutrient by the corresponding physiologic fuel values ( 4 kcal/g CHO,
4 kcal/g CHON, 9 kcal/g Fat).

For gms round off to nearest 5 or divisible by 5

Carbohydrate = 1300 kcal / 4 = 322 gms = 325 gms

Protein = 300 kcal /4 = 75 gms = 75 gms

Fats = 400 kcal / 9 = 44.4 gms = 45 gms

7. For simplicity and practicality of the diet prescription (Rx), ​round off calories to
the nearest 50, and carbohydrates, proteins and fats to the nearest 5 gms.
 Diet Rx/Prescription : Carbohydrates - 325 gms; Protein - 75 gms; Fats - 45
gms
(do your meal planning from this diet prescription using the Food Exchange
List)

B.​ Using the Food Exchange List, design your meal plan taking into consideration
your food habits, food behavior and preferences, etc. Follow the steps in meal
planning.

Steps in Meal Planning using the Food Exchange List

1. Use the table provided for the meal plans.

2. Determine the amount of vegetable. A and B exchanges the patient can eat
(Allow 2-3 exchanges).
3. Determine the amount of fruit exchanges. (A reasonable allowance of 3-4
exchanges can be given, unless there is drastic restriction of simple
carbohydrates).
4. Determine the amount of milk exchanges. Type and amount of milk depends
upon needs, food habits and economic considerations.
5. Determine the amount of sugar desired. (Allow 5 to 9 teaspoons of sugar per
day unless contraindicated.)
6. Sub-total the amounts of CHO, CHON and Fats and calories provided.
7. Subtract the amount of CHO so far provided by the vegetable, fruit, milk
exchanges and the sugar allowed from the prescribed amount. Divide the
result by 23, which is the amount of carbohydrate in one rice exchange
necessary to fill up the prescribed amount.
8. Sub-total the amount of protein; subtract from the total protein prescribed
and divide the result by 8 to get the number of meal exchanges required.
9. Sub-total the amount of fat; subtract from the total fat prescribed and divide
the result by 5 to get the number of fat exchanges required.
10.The total number of exchanges obtained will be used for planning your menu.
Distribute these exchanges into breakfast, lunch, supper and snacks and
provide a one-day sample menu.
 RECOMMENDED gram OF NUTRIENTS PER EXCHANGE

Food Exchange CHO CHON FATS

Veg. A & B 3 1 0
Fruits 10 0 0
Milk 12 8 Skim: 0, Low-fat: 5, Whole: 8
Rice 23 2 0
Very lean: 0-1, Lean: 3; Med-
Meat 0 8 fat: 5; High-fat:8
Sugar 5 0 0
Fats 0 0 5
Note: 2 exchanges of group A vegetable is equal to 1 exchange of group B
vegetable.

Table 2.1. ​Meal Plan for a Normal Diet

Food No. of CHO CHON FAT ENERGY Meal Distribution

Exchan Exchan 210 g 50 g 25 g kcal B L D Sn
ges ges
I. Veg A
Veg B 2 6 2 48 1 1 1
II.
Fruits 3 30 120 1 1 1
III. Milk 10
skimm 2 24 16 80 1
ed
IV. Rice 1
7 161 14 700 2 2 2
V. 1 1
Meat 4 32 4 164 2
Lean
VI.
Sugar 0
VII. Fat 2 1 1
4 20 180
210-56 50- 25 = 25-3=22
TOTAL = 154 25 1332

SAMPLE MENU

Table 2.2. ​Sample Menu for a Normal Diet

Breakfast Lunch Supper

(Indicate HH* Measures) (Indicate HH* Measures) (Indicate HH* Measures)

1 ½ Cups cooked rice 1 cup cooked rice 1 cup cooked rice

1 fried bacon strip
1 small fried chicken leg
1 small ripe banana
1 1 tbsp sauteed green
peas
1 glass of milk w/ 2 tsp.
Sugar
1 glass water
1 slice lean pork 1 slice bulalo
(matchbox size) adobo or ½ cup cabbage (added to
1 medium fried tilapia bulalo)
1 small apple 1 slice ripe melon
1 cup steamed kangkong 1 glass of water
or steamed ½ cup of
broccoli
1 glass of water

Snacks
(Indicate HH* Measures)
AM Snack PM Snack Midnight Snack

1 slice cassava cake

1 glass buko
jiuce(coconut water)
*HH – household measures

​C. Submit individual worksheets at the end of laboratory activity.

SAMPLE CALCULATION

COMPUTATION OF DESIRABLE BODY WEIGHT (DBW)

Tannhauser’s Method
Height in cm – 100 cm
Take 10% of remainder and subtract answer from remainder.
Ex: DBW of 45 years old, male, 5’4” tall
Height = 5’4” = 64 inches = 162.56 cm
162.56 cm – 100 cm = 62.56 cm
10% of 62.56 = 6.256
62.56 kg – 6.256 = DBW (kg)
56.7 kg = DBW

COMPUTATION OF TOTAL ENERGY ALLOWANCE (TEA)

Given​:
DBW: ​56.7 kg ​(not related to above DBW)
Male: 1 kcal/kg/hour Basal Needs = 1 x 56.7 kg x 24 = 1360.8 kcal
Light Activity: 60% Estimated phys Activities = 1360.8 x 0.6 =
816.48 kcal
TEA = 1360.8 + 816.48 = ​2177.28 kcal
CHO: 65% CHO = 2177.28 kcal x 0.65 = 1415.23 or
1400 kcal
CHON: 15% CHON = 2177.28 kcal x 0.15 = 326.59 or
350 kcal
FATS: 20% FATS = 2177.28 kcal x 0.20 = 435.45 or
450 kcal

Fuel Factor
CHO: 4 kcal/gm CHO = 1400 kcal / 4 = 350 gms
CHON: 4 kcal/gm CHON = 350 kcal / 4 = 87.5 0r 90 gms
FATS: 9 kcal/gm FATS = 450 kcal / 9 = 50 gms

Grams for each Exchange List​: ​Veg A​, B: 3, 1, 0; ​Fruits​: 10, 0, 0; ​Milk​: 12, 8, 5/10;
Rice​: 23, 2, 0; ​Meat​: 0, 8, 5; ​Sugar​: 5, 0, 0; ​Fats​: 0, 0, 5
Note: 2 exchanges group A vegetable is equal to 1 exchange group B vegetable.

Table 1-1. ​Meal Plan for a Normal Diet

Food No. of CHO CHON FAT ENERGY Meal Distribution

Exchan Exchan G G G kcal B L D Sn
ges ges

I. Veg A 3 9 (36) 3 (12) 0 48

Veg B 0 2 1 0

II. 4 40(160) 0 0 160 1 1 1 1

Fruits

III. Milk 2 24(96) 16(64) 10(90) 250 1 0 0 1

IV. Rice 12 276(110 24(96) 0 1200 2 4 4 2
4)
V. 5 0 40(160) 25(225) 385 1 2 2 0
Meat
VI.
Sugar 2 10(40) 0 0 40 1 0 0 1
VII. Fat 3 0 0 15(135) 135 1 2 0 0

TOTAL 359 83 (332) 50 (450) 2218

(1436)
CHO ( 350 gms – 83 = 267/23 = 11.6 or 12)
CHON (90 gms – 43 = 47/8 = 5.8 or 6)
FAT ( 50 – 35 = 15/5= 3)

Diet Rx: ​ 2200 kcal/day (CHO = 350 gms, CHON = 90 gms, FAT = 50 gms)

OR. . . .

Food No. of CHO CHON FAT ENERGY Meal Distribution

Exchan Exchan G G G kcal B L D Sn
ges ges

I. Veg A 4 12(48) 4(16) 0 64

Veg B 1 2 1 0

II. 4 40(160) 0 0 160 1 1 1 1

Fruits
III. Milk
2 24(96) 16(64) 10(90) 250 1 0 0 1
IV. Rice 12 276(110 24(96) 0 1200 2 4 4 2
4)
V. 6 0 48(192) 30(270) 462 1 3 1 1
Meat
VI.
Sugar 1 5(20) 0 0 20 1 0 0 0
VII. Fat 2 0 0 10(90) 90 1 1 0 0

TOTAL 357 92 (368) 50 (450) 2246

(1428)
CHO (350 gms – 81 = 269/23 = 11.6 or 12)
CHON ( 90 gms – 44 = 46/8 = 5.7 or 6)
FAT (50 gms – 40 = 10/5= 2)

Diet Rx: ​ 2200 kcal/day ( CHO = 350 gms, CHON = 90 gms, FAT = 50 gms)
ADDITIONAL POINTS TO REVIEW FOR FINAL EXAMS

LABORATORY – NUTRITION

1. NURSING INTERVENTIONS/CONSIDERATIONS​ FOR FULL LIQUID DIET​:

Nutritionally deficient in energy and most nutrients Includes both clear and opaque liquid foods
and those that liquefy at body temperature.
Foods include all clear liquids and such items as plain ice cream, sherbet, breakfast drinks, milk,
pudding and custard, soups that are strained, and strained vegetable juices.

2. NURSING INTERVENTIONS/CONSIDERATIONS FOR LOW-RESIDUE, LOW FIBER DIET

Foods high in carbohydrates are usually low in residue and include white bread, cereals, and
pasta.
Foods to be avoided are raw fruits (except bananas), vegetables, seeds, plant fiber, and whole
grains.
Dairy products are limited to two servings a day.

3. NURSING INTERVENTIONS/CONSIDERATIONS FOR MECHANICALLY ALTERED DIET

Avoid nuts, dried fruit, raw fruits and vegetables, fried foods, chocolate candy,
tough/smoked/salted meats, and food with coarse textures

4. NURSING NURSING INTERVENTIONS/CONSIDERATIONS FOR SOFT DIET

Clients with mouth sores should be served foods at cooler temperatures.
Clients who have difficulty chewing and swallowing because of a reduced flow of saliva can
increase salivary flow by sucking on sour candy.
Encourage the client to eat a variety of foods.
Provide plenty of fluids with meals to ease chewing and swallowing of foods.
Sucking fluids through a straw may be easier than drinking them from a cup or glass.

5. NURSING INTERVENTIONS/CONSIDERATIONS FOR CLEAR FLUID DIET

Most deficient in energy and most nutrients digests and absorbs easily.
should NOT stay on this diet for more than a day or two.
Dairy products not allowed.

6. INDICATIONS​ IN HIGH-FIBER DIET

Used in constipation.
Used in irritable bowel syndrome when the primary symptom is alternating constipation and
diarrhea.
Helps regulate blood glucose in clients with diabetes mellitus.
Helps control blood cholesterol in clients with heart disease.

7. INDICATIONS IN HIGH PROTEIN DIET

 Tissue building, burns, liver disease, and maternity clients.

8. INDICATIONS IN CARBOHYDRATE-CONTROLLED DIET

Helps maintain normal glucose levels in clients with disorders that cause blood glucose levels to
rise or fall abnormally.
Used for diabetes mellitus, hypoglycemia, lactose intolerance, galactosemia, dumping
syndrome, and obesity.

9. INDICATIONS IN BLAND DIET

May be used for the client with gastritis, ulcers, reflux esophagitis, congestive heart failure
(CHF), or myocardial infarction (MI).

10. INDICATIONS IN FAT-CONTROLLED DIET

Indicated for atherosclerosis, diabetes mellitus, hyperlipidemia, hypertension, MI, nephrotic
syndrome, and renal failure.
Reduces the risk of heart disease.

11. INDICATIONS IN SODIUM RESTRICTED DIET

Hypertension, CHF, kidney diseases, cardiac diseases, and cirrhosis of the liver;
Sodium-free spices & flavorings: Allspice, almond extract, bay leaves, caraway seeds, cinnamon,
curry powder, garlic powder or garlic, ginger, lemon extract, maple extract, marjoram, mustard
powder, and nutmeg.

12. INDICATIONS IN HIGH CALORIE DIET

Severe stress, burns, cancer, human immunodeficiency virus (HIV) infections, acquired
immunodeficiency syndrome (AIDS), chronic obstructive pulmonary disease (COPD), respiratory
failure, or any other type of debilitating disease

13. INDICATIONS IN LOW-CALCIUM DIET

To prevent renal calculi

14. INDICATIONS IN HIGH-CALCIUM DIET

Calcium is needed during bone growth and in adulthood to prevent osteoporosis

15. INDICATIONS IN LOW-PURINE DIET

Used to treat gout
ENTERAL NUTRITION
Enteral feeding refers to intake of food via the gastrointestinal
(GI) tract. The GI tract is composed of the mouth, esophagus,
stomach, and intestines.
Enteral feeding may mean nutrition taken through the mouth
or through a tube that goes directly to the stomach or small
intestine. In the medical setting, the term enteral feeding is
most often used to mean tube feeding
INDICATIONS:
patients have problems with eating or digestion,
to provide nutrition with artificial food, which is specially
formulated to provide the right balance of fats, proteins,
sugars, vitamins and minerals.
These artificial preparations can be delivered into the gut to be
absorbed in the usual way, which is known ​as ​Enteral Nutrition​.
Alternatively, they may be delivered into the blood stream
through a drip to bypass the gut, which is known ​as Parenteral
Nutrition.
ENTERAL NUTRITION
If the gut is working normally to absorb food and nutrients,
then Enteral Nutrition is the preferred way of delivering
nutritional support.
In some patients, enteral nutrition may have to be delivered
into the gut through a tube, but in others it may be possible for
them to take this by mouth.
ENTERAL NUTRITION BY MOUTH
This form of nutrition support is used for patients who are
unable to eat enough food, either because they have a poor
appetite, eating is difficult or because their body requires
additional energy because of illness.
Nutritional products can be eaten or drunk in addition to any
food or drink that the patients may be able to manage. These
products provide more energy and nutrition than normal food,
so patients don’t have to consume a large amount.
ENTERAL NUTRITION THROUGH A TUBE
Enteral nutrition delivered into the gut by a tube is used where
nutrition cannot be taken normally by mouth, but the gut is
otherwise working. Common reasons for the use of this type of
nutrition include
Strokes or other neurological conditions which impair
swallowing
After some types of operations on the face, neck, throat, gullet
or stomach
Blockages of the gullet or stomach
After radiotherapy to the throat or gullet
In the first instance, feeding tubes are usually placed through
the nostril to pass down the gullet to lie in the stomach or small
bowel. Liquid nutrition is then slowly pumped down the tube. If
it is likely that the patient’s ability to eat will not recover quickly
or may not recover at all, then a feeding tube can be placed
through the abdominal wall into the directly into the stomach
(gastrostomy).
Types of Enteral Nutrition
There are several methods for supplying enteral nutrition to the
GI tract. These methods include:
1. Nasogastric (NG) tube: a tube inserted down into the nose
until it reaches the stomach.
2. Nasoduodenal (ND) tube: a tube inserted down into the nose
until it reaches the duodenum (first part of the small intestine).
3. Nasojejunal (NJ) tube: a tube inserted down into the nose
until it reaches the jejunum (the second part of the small
intestine).
4. Percutaneous endoscopic gastrostomy (PEG) tube: a tube
surgically inserted through the abdominal wall and into the
stomach.
there are formulas ​for relatively healthy people, and those with
cancer, diabetes, and kidney or liver disease, among other
medical conditions. Most formulas will provide between 1.0-2.0
calories per mL of formula.

WHAT TYPES OF ENTERAL FEEDING FORMULA ARE THERE?

1. Standard Formulas (whole protein formulas)
A standard tube-feeding formula is a formula that is designed
for adults or children who have normal digestion. Standard
formulas include all of the nutrients required to maintain
health. Some standard formulas can be used for both enteral
feeding and as an oral supplement. They can contain added
ingredients, such as fibre, for digestive health and bowel
management.
2. Peptide Formulas (semi-elemental formulas)
Like standard formulas, peptide formulas are nutritionally
complete, which means they contain all the essential nutrients
needed. However, unlike standard formulas, some of the
components, such as protein are "broken down" into smaller
components to make them easier to digest.
Peptide formulas are easier for the digestive system to digest
and absorb, making them better suited for adults and children
with digestive problems, including malabsorption, short bowel
syndrome, inflammatory bowel disease, cystic fibrosis and
other conditions that can cause problems with absorbing
nutrients.
3. Specialised Formulas
Specialised enteral formulas are available for adults and
children with special nutritional needs, such as diabetes, kidney
failure, respiratory disease, or liver disorders. The enteral
formula should be selected by a doctor or a dietitian who is
familiar with the various formulas.

PARENTERAL NUTRITION
If the patients gut cannot be used to absorb nutrients, then
nutrition must be delivered into the patient’s blood stream,
bypassing the gut.
Reasons for this type of feeding include
1. Blockage of the gut (obstruction) or the gut failing to work
(ileus)
2. Perforations of the gut where feeding will result in worsening
infections
3. Where a large part of the gut has been removed and the
patient cannot absorb enough food (short bowel syndrome)
4. Where parts of the bowel are diseased and not able to
absorb properly (functional short bowel)

PARENTERAL NUTRITION
is slowly pumped into the blood stream through a drip.
As it can be very irritant to blood vessels, it is normally given
into a large vein near the heart though a central venous line
placed into the upper arm, chest or neck.
Using parenteral nutrition can sometimes ​result in serious
problems such as blood infections or an upset in biochemistry​.
Therefore, patients need intensive monitoring.
If the problem with gut function is permanent or likely to
persist for a long time some patients may be taught how to
manage their own parenteral nutrition at home (Home
Parenteral Nutrition).
The choice between enteral and parenteral nutrition
In general, enteral nutrition is preferred to parenteral nutrition
as it is more physiological, simpler, cheaper and less
complicated. However even nasogastric feeding needs care
and the more complex types of enteral nutrition such as
gastrostomy and jejunostomy need significant interventions. It
is therefore important that any institution using artificial
nutrition follows strict protocols and procedures for its use.

Sometimes the choice between enteral and parenteral nutrition

is difficult and at different stages in an illness a patient may
need different types and amounts of artificial nutritional
support. At some stages both enteral and parenteral nutrition
may be needed. The ongoing advice of a nutrition support team
is vital in this area.
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
two to three
Group A CARBOHYDRATE (g) PROTEIN (g) FAT (g) Energy (Kcalories) servings, one of
0 0 0 0 which should be
Acelgas (Chinese Cabbage) dark green or
Alagaw leaves (1) yellow.
Alugbati leaves (2)
Ampalaya leaves (2) Dark green and
Ampalya fruit deep yellow
Baguio beans (abitsuelas) vegetables are
among the best
Balbalulang (seaweed)​ ​(1)
sources of
Bamboo shoot (labong) pro-vitamin A such
 Banana heart (puso na saging) as beta-carotene.
Batw pods (1) Some vegetables
such as
Cabbage
cauli-flower,
Camote leaves​ ​(2) cabbage, green,
Cauliflower peppers, turnuips
Celery and tomatoes
contain vitamin C.
Chayote fruit​ ​(2)
Chayote leaves
Cucumber
Eggplant Green leafy
Gabi leaves​ ​(1)​ ​(2) vegetables such as
kangkong, kamote,
Garlic leaves​ ​(1)
malunggay, and
Kangkong​ ​(2) saluyot, contain
Katuray flowers​ ​(1) calcium and iron;
Katuray leaves​ ​(1) and cabbage,
crrots, spinach and
Lettuce​ ​(2)
tomatoes are good
Malunggay leaves sources of vitamin
Malunggay pods B6.
Mushroom, fresh
Mustard leaves (2)
Okra
Turnips and
Onion bulb tomatoes also
Papaya green contain potassium.
Patola Spinach is a good
source of zinc while
Pepper fruit
green beans and
Peppper leaves​ ​(2) tomatoes provide
Petsay​ ​(2) magnesium.
Pokpoklo (seaweed)
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
(1) These fruits are good sources of fiber. (2) These fruits are good sources of pro-vitamin A. (3) These fruits are sources of
their vitamin, mineral,
vitamin C. Include at least one exchange in the diet daily​. and fiber contents.
Include at least two to
Food Wt. (g) Edible Portion Measure three exchanges daily
in the diet, one of
A.P E.P. which should be rich in
Fresh: 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,
guava, pomelo,
Balimbing (1) 153 135 1-1/2 of 9 x 5 cm guwayabano,
Banana: siniguelas, strawberry,
Lakatan 51 40 1 (9 x 3 cm) atis, and dalanghita
are good sources of
Latundan 55 40 1 (9x 3 cm)
vitamin C. Mango and
Saba 70 40 1 (10 x 4 cm) papaya contain both
 Cashew (3) 78 70 1 (7 x 6-1/2 cm) vitamin A and C. Tiesa
Chico 54 45 1 (4 cm diameter) is also an excellent
source of provitamin
Dalanghita (3) 300 135 2 (6 diameter each)
A. Bananas, oranges
Datiles (1)(3) 61 50 1 cup and dried fruits are
Duhat 80 60 20 (2cm diameter each sources of potassium.
Durian 150 30 1 segment of 6-1/2 x 4-1/2 cm Bananas contain
10 (2 cm diameter each) or 4 (3 cm diameter magnesium and
Grapes (1) 69 55 vitamin B6.
each)
Guava (1)(3) 81 80 2 (4 cm diameter each) Fruits may be used
Guwayabano (3) 86 60 1 slice (8 x 6 x 2 cm) or 1/2 cup
fresh, dried, canned,
frozen or cooked.
Jackfruit ripe 118 40 3 segments (6 cm diameter each) Some fresh fruit juices
Kamachile (3) 110 55 7 pods like Kalamansi
Lansones 103 70 7 (4 x 2 cm each) (Philippine lemon),
Lychees 77 50 5( 2 cm diameter each) dayap and lemon may
be rated as “free food”
Mabolo (1) 83 50 2/3 of 6 cm diameter) when used as
Makopa (1) 169 135 3 (4 cm diameter each) flavoring, sauce or
Mango: when diluted and
Green (3) 90 65 1 slice (11 x 6 cm) sweetened with
artificial sweeteners.
Medium ripe 90 65 1 slice (11 x 6 cm) Fruits may cause a
Ripe (2)(3) 103 60 1 slice (12 x 7 cm) or 1/2 cup cubed temporary increase in
Indian 140 80 1 (6 cm diameter) blood sugars, thus
Mangosteen (1) 212 55 3 (6 cm diameter each) meal plans for patients
with diabetes mellitus
Marang 45 35 1/2 of 12 x 10 cm
allow no more than 5
Melon 317 200 1 slice (12 x 10 x 3 cm) or 1-1/3 cup exchanges a day.
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) The truths are:
Pineapple 129 75 1slice (10 x 6 x 2 cm) or 1/2 cup kalamansi or any sour
fruit juice does not
Rambutan 139 50 8 (3 cm diameter each) have special reducing
Santol (1) 127 75 1 (7 cm diameter) properties; the natural
Singkamas tuber 124 110 1/2 of 9 cm diameter or 1 cup sweetness of fruit is
Siniguelas 78 50 5 (3 cm diameter each) not contraindicated for
diabetes; each
Star apple 123 65 1/2 of 6 cm diameter
exchange of fruit
Strawberry (1)(3) 168 165 1-1/4 cups contains 40
Suha (3) 160 90 3 segments (8 x 4 x3 cm each) kilocalories, thus fruits
Tamarind, ripe 34 15 2 of 6 segments each should be computed
into the meal plan.
Tiesa (1)(2)(3) 41 30 1/4 of 10 cm diameter
Like any other foods
 Watermelon (1) 226 140 1 slice (12 x 6 x 3 cm) or 1 cup the use of fruits should
Canned, drained: be regulated. Some
physicians and
Apple sauce 45 3 tablespoons
dietitians prefer to use
Fruit cocktail 40 3 tablespoons whole fruits rather
Peach halves 65 1-1/3 halves juice in diets for
Pineapple, crushed 60 3 tablespoons patients with diabetes
Pineapple, sliced 35 1 slice (7 cm diameter)
because the latter
have a greater
Dried: glycemic effect.
Champoy, salted 10 4 (2 cm diameter each)
Mango chips 10 2 (2 x 8 cm each)
Prunes seedless 15 3 pieces Fruit juice consists of
unfermented but
Raisins seedless 15 2 tablesppons
fermentable liquid
Canned juices: obtained from native
Sweetened (apple, mango, 60 1/4 cup fresh fruit, with nothing
pineapple-grapefruit,pineapple-orange) added or subtracted.
Unsweetened (orange,pineapple, prune) 80 1/3 cup Fruit juice is also
Bottled (sweetened): commercially available
Orange, guwayabano, mango 80 1/3 cup I the form of fruit juice
Others: drink and fruit juice
concentrate. Fruit
Banana cue 20 1/2 of 9-1/2 x 4 cm drink is a
Buko water 180 1 cup ready-to-drink
Maruya 20 1/4 of 10-1/2 x 9 -1/2 x 1 cm 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
ingredient consists of
fruit juice concentrate,
Turon 20 1/2 of 9-1/2x3-1/2 x 1 cm 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
Milk Exchanges
Low fat milk 12 8 5 125
very low fat milk 12 8 80
Milk is an excellent source
Whole Milk Wt. (g) E.P measure of protein and calcium. It
also a good source of
Milk, evaporated, untiluted 125 1/2 cup
phosphorous, some of the
Milk, evaporated, filled, undiluted 125 1/2 cup B-complex vitamins, and
Milk, evaporated, recombined, undiluted 125 1/2 cup vitamins A and D. Milk also
+ Milk, fresh carabao's 250 1 cup contains some magnesium.
The milk allowance in the
Milk, fresh cow's 250 1 cup
meal plan can be used as
Milk, powdered 30 1/4 cup a drink. Added to cereals,
or mixed with coffee or tea
Low fat Milk: 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
A. Rice and rice products Wt (g) E.P Measure
Rice, cooked 80 1/2 cup
Lugaw 435 3 cups
Rice Products
Bibingka 40 1 slice (1/4 of 15cm diameter,2cm thick
Biko 40 1 slice (10 x 5 x 1 cm Rice Exchanges
Casava cake 45 1/2 of 15 x 3 x 2 cm
Espasol (1) 35 2 (11 x 2-1/2 x 1-1/2 cm each Rice, other cereals and
Kalamay: latik 50 1 (4 x 6 x 2 cm) products made from these
Ube 55 1 slice (7 x 3 x 1-1/2 cm) are the major sources of
Kutsinta 60 1 (6 cm diameter x 2-1/2 cm) carbohydrate which is the
cheapest source of
Palitaw 55 4 (7-1/2 x 4 x 0.3 cm each)
calories. In addition, whole
Puto: bumbong 40 2 (11 x 2 x 1 cm each) grains or enriched rice and
Puto: Puti 45 1 slice (9-1/2 x 3 x 3-1/2 cm) cereals are good sources
Sapin-sapin 75 1 slice (5 x 3 x 4 cm each) of iron, thiamin and
riboflavin, whole grain
Ssuman: kamoteng kahoy 45 1/2 of 15 x 3 x 2 cm
products have more fiber
Tikoy 40 1 slice (10 x 3 x 1-1/2 cm) than products made from
Rice equivalents refined flours.
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.
Foods high in protein
1 exchange of meat and fish or substitute in the sub-groups contains: (except milk) compose
PRO (g) Fat (g) Energy the meat and fish
(kcalorie)
exchange list. These
Low Fat Meat and Fish 8 1 41 foods include meat, fish,
Medium-Fat Meat and Fish 8 6 86 eggs, poultry, and
High-Fat Meat and Fish 8 10 122 legumes.
A. LOW FAT MEAT AND FISH EXCHANGES
Food Wt. (g) E.P. Ckd Measure
In addition to protein
1. Lean meat majority of the foods in
a. beef 30 1 slice, matchbox size the list are also good
Shank (bias), lean meat (laman), (5 x 3 1/2 x 1-1/2 cm sources of iron, zinc, and
Round (pierna corta at pierna larga), other B-complex
vitamins. Those from
tenderloin (solomilyo),
animal origin are
porterhouse steak (tagiliran, gitna), particularly rich in
sirloin steak (tagiliran, hulihan), vitamin B12. Seafoods,
nuts, legumes and
centerloin (tagiliran, unahan)
soybeans are good
 b. Carabeef sources of magnesium,
Shank (bias), round (hita), 30 1 slice matchbox size zinc and iron. Organ
meats like liver as well
meat (laman: bahagya, (5 x 3 -1/2 x 1-1/2 cm
as egg, clams, soybeans
katamtaman at walang taba), and nuts are rich in iron.
shoulder (paypay), round
(pierna corta at pierna larga),
rump (tapadera) Foods from animal
sources contain
c. Lean pork
cholesterol, the richest
Tenderloin, well trimmed 30 1 slice, matchbox size sources of which are egg
(lomo) 6-1/2 x 3 x 1-1/2 cm yolk, liver, kidney,
d. Chicken brains, sweetbreads and
fish roe while smaller
Leg (hita) or 30 1 small leg (13-1/2 cm long x 3 cm diameter
amounts are found in
meat (laman) or 30 1 slice, matchbox size (5 x 3-1/2 x 1-1/2 cm meat. Foods from plant
breast meat (pitso) 30 1/4 breast - 6 cm long sources contain
2. Variety meats / Internal organs 35 3/4 cup negligible cholesterol.
Blood (dugo) - prk, beef, chicken
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
This list shows the kind and amount of fat to use for 1 fat exchange.
1 exchange = 5 grams fat = 45 kcalories
Fat is a concentrated source of
energy. Each gram of fat provides
almost 2-1/2 times as much energy as
an equal weight of either carbohydrate
or protein. Fats may be or plant origin
and may be liquid or solid.

Food Wt (g) E.P Measure Margarine, butter and cream contain

Saturated Fats some vitamins in addtion to fat.
Peanut butter is particulary a good
Bacon 10 1 strip - 10 x 3 cm source of magnesium, potassium and
zinc and contains protein.
Butter 5 1 tsp
Coconut, grated 20 2 tbsps Fats may be classified into
polyunsaturated, monosaturated or
Coconut, cream 15 1 tbsp saturated. The fats found in animal
source except fish consist mainly of
Coconut oil 5 1 tsp saturated fatty acids while vegetables
Cream cheese 15 1 tbsp oils except coconut oil contain more of
unsaturated fatty acids.
Latik 10 2 tsps
Margarine 5 1 tsp Coconut oils is unique in that it has
shorter chain lenght fatty acids and is
Mayonaise 5 1 tsp the only vegetable oil that has 15-20
% medium chain triglycerides (MCT) is
Sandwhich spread 15 1 tbsp long chain fatty acids such as those
Sitsaron 10 2 (5 x 3 cm each) found in animal sources. MCt is
digested, absorbed and transported
Whipping cream, heavy / light 15 1 tbsp easily and oxidized rapidly as source
of energy and has very low tendecy to
POLYUNSATURATED FATS be deposited in adipose and other
tissues.
Oil (corn, marine, soybean, 5 1 tsp
rapesed-canola Some vegetable oils, particulary oilve
MONOSATURATED FATS oil and peanut oil are good sources of
monosaturated fatty acids.
Avocado 65 1/2 of 12 x 7 cm
Peanut Buter 10 2 tsps The role of unsaturated (poly and
mono) fatty acids in lowering plasma
Pili nut 5 5 pcs cholesterol level has been
demonstrated in patients with
Peanut oil, olive oil 5 1 tsp diabetes, atherosclerosis and
hyperlimidemia. However, excessive
intake of polyunsaturated fats is not
recommend as they may lower HDl
cholesterol, commonly known as
"good cholesterol".
Shortening 5 1 tsp
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
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. Sugar Exchanges

The following list shows the kinds and amounts of sweets and other forms of sugar to use for 1 sugar exchange. Sugar and sweets are good
sources of carbohydrates in
1 exchange = 5 grams carbohydrate = 20 kcalories the diet. All sugars provide
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
Caramel 5 1 (2 x 2 cm) solubility.
Champoy 5 1 (2 cm diameter)
Pure Sugars are most
Chewing Gum​, ​bubble gum 5 1 pc concentrated form of
Condesed milk 10 2 tsps carbohydrates. Jellies, jams,
Hard candy 5 1 (3 x 2 x 0.5 cm) and candies are made up
largely of carbohydrates.
Honey 5 1 tsp
Jams, jellies, preserves 10 2 tsps Sweets are useful in
Maraschino cherries 20 2-1/2 cm diameter each enhancing the palatability of
Marshmallow 5 1 (2-1/2 cm diameter) diets, but well planned meals
can be nutritionally adequate
Matamis sa bao 5 1 tsp even without them. Individual
Nata de coco 15 2 tbsps 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
 HOW TO COMPUTE FOR BODY MASS INDEX (BMI) AND 
DESIRABLE BODY WEIGHT (DBW) 
1. BMI FORMULA:  
 
BMI is computed thru METRIC FORMULA 
 
FORMULA : BMI ​= W (in kilos)  
H (in meters)²  
Constant: 5 ft = 1.524m  
4 ft = 1.2192m  
1 inch = 0.0254m  
 
Example :  H = 5’ 3” ; W= 62kgs  
  BMI = 62 kg (W) 
(1.6)² (H) 
 
=  62 kg 
2.56 m 
 
BMI =  24.22 
 
2. TANNHAUSER’S METHOD  
Procedure :  
Step 1 : DBW (K) = HEIGHT (CM) – 100  
Step 2 : Deduct 10% - if a Filipino unless frame size is 
known (either med or large)  
Example: Subject: 5’2”female (5’2”- 157.48cm) 
 
Step 1 : DBW (K)=157.48cm – 100 = 57.48 kilos  
Step 2: 57.48 kilos less 5.748(10%) = ​51.7 or 52kg  
DBW ​= ​52 kg 
QUIZ/EXERCISE:
1. COMPUTE FOR YOUR ​OWN BMI AND DBW​ USING THE GIVEN
FORMULA (10 POINTS)

1. E.G. THIS IS MY HT AND WT​;

GIVEN: HT= 5’1’ (153 CM)= 1.53 M X 1.53= 2.34 M.
FORMULA/BMI = WT (IN KILOS)
HT (IN METERS)2
= 65 K
2.34 M

BMI = 27.78

DBW (K) = 153 CM (HT) – 100 = 53 KILOS

53 KILOS LESS 5.3 (10%) = 47.7 OR 48 KG

DBW = 48 KG

2. CHOOSE ​1 OF YOUR FAMILY MEMBERS​ AND COMPUTE FOR

HER/HIS BMI AND DBW (10 POINTS)

E.G. SISTER – HT IN CM​ = 157.48 CM = 1.57 X 1.57 M = 2.46 M

WT IN KILOS = 60 KG

FORMULA = WT
HT (IN METERS)
= 60 K
2.46 M
BMI = 24.39

DBW (K) = 157.48 CM (HT) – 100 = 57.48 KILOS

57.48 KILOS LESS 5.748 (10%) = 51.7 OR 52 KG

DBW = 52 KG
Anatomy of MyPyramid
One size doesn't fit all USDA's new MyPyramid symbolizes a personalized
approach to healthy eating and physical activity. The symbol has been designed
to be simple. It has been developed to remind consumers to make healthy food
choices and to be active every day. The different parts of the symbol are
described below.

Activity Activity is represented by the steps and the person climbing them, as a
reminder of the importance of daily physical activity.
Proportionality Proportionality is shown by the different widths of the food group
bands. The widths suggest how much food a person should choose from each
group. The widths are just a general guide, not exact proportions. Check the Web
site for how much is right for you.
Moderation Moderation is represented by the narrowing of each food group from
bottom to top. The wider base stands for foods with little or no solid fats or added
sugars. These should be selected more often. The narrower top area stands for foods
containing more added sugars and solid fats. The more active you are, the more
of these foods can fit into your diet.
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Variety Variety is symbolized by the 6 color bands representing the 5 food
groups of the Pyramid and oils. This illustrates that foods from all groups are
needed each day for good health.

MyPyramid.gov STEPS TO A HEALTHIER YOU

Personalization Personalization is shown by the person on the steps, the slogan,
and the URL. Find the kinds and amounts of food to eat each day at MyPyramid.gov.
Gradual Improvement Gradual improvement is encouraged by the slogan. It
suggests that individuals can benefit from taking small steps to improve their diet
and lifestyle each day.

U.S. Department of Agriculture Center for Nutrition Policy

and Promotion April 2005 CNPP-16

GRAINS
VEGETABLES
FRUITS
OILS
MILK
MEAT &
BEANS

USDA is an equal opportunity provider and employer.

MyPyramid
STEPS ​TO ​A ​HEALTHIER YOU
MyPyramid.gov

PLACHES

BASINS

GRAINS
​ GETABLES
VE
FRUITS
MILK
M​EAT & BEANS
GRAINS ​Make half your grains whole
VEGETABLES ​Vary your veggies
FRUITS F​ ocus on fruits
MILK ​Get your calcium-rich foods
M​EAT & BEANS ​Go lean with protein

Eat a variety of fruit

Eat at least 3 oz​. ​of whole ​grain cereals, breads, ​crackers, rice, or pasta every day
Eat more dark-green veggies ​like broccoli​, ​spinach​, ​and other ​dark leafy greens
Go low-fat or fat-free when ​you choose ​milk, yogurt, a ​ nd other milk products
Choose low-fat or lean ​meats an​d poultry
Choose fresh​, ​frozen​, ​canned, or dried fruit
Bake it​, ​broil it​, ​o​r ​grill it
Eat more orange vegetables like carrots and sweetpotatoes
Go easy on fruit juices
1 oz​. ​is about 1 slice of bread, about 1 cup of ​breakfast cerea​l, or 1​/2 ​cup of cooked
rice, cereal, ​or pasta
If you don't or can't c​ onsume milk​, ​choose ​lactose-free products or ​other calcium
sources such as fortified foods ​and beverages
Var​y your protein routine ​- ​choose more fish, beans, peas, nuts, and seeds
Eat more dry beans and peas ​like pinto beans, kidney beans, ​and lentils

For a 2,000-calorie diet​, ​you need the amounts below from each food group​. ​To find the
amounts that are right for you​, ​go to MyPyramid.go​v.

Eat 6 oz. every day

Eat ​2'/2 ​cups every day
Eat 2 cups every day
Get 3 cups every day;
for kids aged 2 to 8, it's 2
Eat 5/​2 ​oz. every day

Find your balance between food and physical activity

Be sure to stay within your daily calorie needs. ​Be physically active for at least 30
minu​tes most days of the week. ​About 60 minutes a day of physical activit​y may be
needed to pre​v​ent weight gain. ​For sustaining weight loss, at least 60 to 90 minutes a
day of physical activity may be required. ​Children and teenagers should be
physically active for 60 minutes every day, or most days.
. ​Know the limits on fats, sugars, and salt (sodium)
- ​Make most of your fat sources from fish, nuts, and vegetable oils.
Limit solid fats like butter, margarine, shortening, and lard, as well as foods ​that contain
these. ​Check the Nutrition Facts labe​l to keep saturated fats​, tran​s fats, and sodium
low. Choose food and beverages low in added sugars. Added sugars contribute
calories with few, if any, nutrients.

dre ​USDA
U.S. Department of Agriculture Center for Nutrition Policy and Promotion
April 2005 ​CNPP​-​15
MyPyramid.gov ​STEPS TO A HEALTHIER you
USDA ​is an ​eq​u​a​l o​ppo​rtunity provider ​and ​emplo​yer.
 NUTRIENT GUIDELINES FOR FILIPINOS 
BELOW ARE THE NEW MESSAGES OF THE 2012 NGF: 

 
1. EAT A VARIETY OF FOODS EVERYDAY TO GET THE NUTRIENTS NEEDED BY THE BODY. 

2. BREASTFEED INFANTS EXCLUSIVELY FROM BIRTH UP TO SIX MONTHS AND THEN GIVE APPROPRIATE 
COMPLEMENTARY FOODS WHILE CONTINUING BREASTFEEDING FOR TWO YEARS AND BEYOND FOR 
OPTIMUM GROWTH AND DEVELOPMENT. 

3. EAT MORE VEGETABLES AND FRUITS TO GET THE ESSENTIAL VITAMINS, MINERALS, AND FIBER FOR 
REGULATION OF BODY PROCESSES 

 
4. CONSUME FISH, LEAN MEAT, POULTRY, EGG, DRIED BEANS OR NUTS DAILY FOR GROWTH AND REPAIR 
OF BODY TISSUES. 

 
5. CONSUME MILK, MILK PRODUCTS, AND OTHER CALCIUM-RICH FOOD SUCH AS SMALL FISH AND 
SHELLFISH, EVERYDAY FOR HEALTHY BONES AND TEETH. 

 
6. CONSUME SAFE FOODS AND WATER TO PREVENT DIARRHEA AND OTHER FOOD-AND WATER-BORNE 
DISEASES. 

 
7. USE IODIZED SALT TO PREVENT IODINE DEFICIENCY DISORDERS. 

 
8. LIMIT INTAKE OF SALTY, FRIED, FATTY, AND SUGAR-RICH FOODS TO PREVENT CARDIOVASCULAR 
DISEASES. 

 
9. ATTAIN NORMAL BODY WEIGHT THROUGH PROPER DIET AND MODERATE PHYSICAL ACTIVITY TO 
MAINTAIN GOOD HEALTH AND HELP PREVENT OBESITY. 

 
10. BE PHYSICALLY ACTIVE, MAKE HEALTHY FOOD CHOICES, MANAGE STRESS, AVOID ALCOHOLIC 
BEVERAGE, AND DO NOT SMOKE TO HELP PREVENT LIFESTYLE-RELATED NON-COMMUNICABLE DISEASE. 

 
The revisions were made based on the results of the 2008 National Nutrition Survey (NNS) conducted by 
FNRI-DOST. 

Based on the said survey, the Filipino household diet fell below the recommended levels except for niacin, which is 
above the recommended. 

Furthermore, all nutrients and energy were below the 100 percent adequacy levels. This was the basis of NGF 
messages no. 1, 3, and 4. 

There is no single food that contains all the nutrients that our body needs so eating a variety of food ensures that 
daily nutritional needs are met. 

There was also a decrease in consumption of fruits from 77 grams in 205 to 54 grams in 2008 and also a decrease 
in milk consumption from 44 grams to 42 grams. These results were the basis of message no. 3 and 5, respectively. 
Vegetables and fruits are the main sources of vitamins, minerals, and fiber, while milk is a good source of calcium. 
Low urinary iodine excretion is still a prevalent problem among pregnant and lactating mothers, indicating to low 
iodine intake. Iodine is important during pregnancy because it is needed for the brain development of the infant 
while lactating mothers must have adequate supply of iodine in their breastmilk. This is the message of NGF no. 7. 

The total cholesterol level among Filipino adults increased from 8.5 (mg/dL) in 2003 to 10.2 (mg/dL) in 2008. 

High cholesterol level may be attributed to the high consumption of sodium rich foods by Filipinos. 

Salt and soy sauce were among the top 10 widely used miscellaneous food items used by Filipinos. 

In addition, heart diseases ranked first among the causes of death based on the 2005 Department of Health survey. 
This is the reason behind no. 8 of NGF. 

Excessive intake of salt and soy sauce can result to high blood pressure especially to salt-sensitive individuals. 
Persistent high blood pressure can result to cardiovascular diseases. 

There is also a decreasing trend of physical inactivity among Filipinos and also a large percentage of Filipino 
smokers at 31.0% and drinkers at 26.9%. These situations were the basis of messages no. 9 and 10 of the NGF. 

People are always encouraged to exercise at least thirty minutes a day, three to five times a week. 

Limit alcohol drinking to one drink per day for women and two drinks for men is also advised. 
One alcoholic drink is equivalent to one and half ounce distilled beverage such as gin or 12 ounces or a bottle of 
beer or four ounces wine or half glass wine or an ounce of 100 proof whiskey. 

Let’s practice the ten nutritional guidelines to achieve good health and optimal nutritional status. 
NUTRITION-LAB (ASYNCHRONOUS)

- SELF-STUDY/REVIEW
- SEATWORK/ACTIVITY OUTPUT
⚫ SELF-STUDY/REVIEW : Calculate the energy available from foods.

1 SLICE OF BREAD W/ 1 TBSP OF PEANUT BUTTER

- which contains 16 grms CHO, 7 grms CHON and 9 gms fat.

⚫ From this you can calculate the percentage of kcal each of the energy
nutrients contributes to total. To determine the kcal from fat, for example,
divide the (kcal from fat) by the total kcal (total calorie of the snack)

⚫ ANS.

16gms CHO/CARBOHYDRATES x 4 = 64kcal = 37%

7gms CHON/PROTEIN x 4 = 28 = 16%

9gms FAT x 9 = 81= 47%

TOTAL = 173 KCAL

⚫ PERCENTAGE

- divide the 81kcal by the total 173 kcal:

81 fat kcal / 173 total kcal = 0.468 (rounded to 0.47)

Then multiply by 100 to get the percentage: 0.47 x 100 = 47%

 ACTIVITY/OUTPUT: SAMPLE COMPUTATION

Calculate the energy available from foods for each of the item.

a. Compute for the KCAL of each energy nutrient (CHO, CHON, FATS) (3
points)
b. Calculate for the Total Kcal and (3 points)
c. Calculate for the Percentage of each energy nutrient (3 points)
d. Calculate for the Total percentage (1 point); the total shld be 100%

1. A BOWL OF CARBONARA - which contains 17 grms CHO, 8 grms CHON and 7

gms fat.

2. A SLICE OF BANANA BREAD - which contains 16 grms CHO, 6 grms CHON

and 7 gms fat.

3. A BOWL OF MUSHROOM SOUP - which contains 18 grms CHO, 8 grms CHON

and 6 gms fat.

4. A SLICE OF CAKE - which contains 17 grms CHO, 8 grms CHON and 7 gms fat.