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5
Meal Plan
Meal planning means planning diets which will provide all nutrients in required amounts and proportions, i.e.
adequate nutrition. It is a challenge to every meal planner to meet it and when well done, it proves to be a
satisfying and rewarding experience.
Objectives:
1. To create a meal plan that meets the nutritional needs of an individual.
Fresh Vegetables
Filipino Name English Name
Processed Vegetables
English Name Filipino Name Weight (g) EP Household Measure
The following list of vegetables contain negligible amount of calories. These can be included in the
meal as much as desired.
Filipino Name English Name
APPENDIX B2
FRUIT EXCHANGE
Fresh Fruits
Filipino Name English Name Weight (g) Household Dimension (EP)
AP EP Measure
Alimuran Rattan fruit 119 50 13 pcs 2.5 cm diameter
Atis Sugar apple 100 50 1 pc 5 cm diameter
(AP)
Balimbing Star fruit 182 160 4 1/2 pcs
Bayabas, pula Guava, red 61 60 2 pcs 3-5 cm diameter
each (AP)
Bayabas, puti Guava, white 81 80 3 pcs 3-5 cm diameter
each (AP)
Cherries, Cherries, 76 70 7 pcs 3 cm diameter
hinog sweet, ripe each
Chico Sapodilla 54 45 1 pc 4 cm diameter
(AP)
Dalandan Orange 344 155 3 pcs 6 cm diameter
each (AP)
Dragon fruit Dragon fruit 119 75 1/2 cup or 1/4 pc 9 x 7 cm (AP)
Duhat Black/Java 80 60 12 pcs 2 cm diameter
plum each (AP)
Durian Durian 150 30 2 segments 5.5 x 3.5 x 3 cm
each
Granada Pomegranate 182 80 1/2 pc 8.5 cm diameter
(AP)
Guyabano Soursop 107 75 1 slice 8 x 6 x 2 cm (AP)
Kasuy, bunga Cashew fruit 78 70 2 pcs 5.5 x 3 cm each
Kaymito Star apple 123 65 1/2 pc 7.5 cm diameter
(AP)
Kiwifruit Kiwifruit 99 75 1 pc 5 x 6 cm (AP)
Langka, hinog Jackfruit, ripe 118 40 1 1/2 segments 5 x 3.5 cm
Lansones Lanzon 118 80 5 pcs 3 x 3 cm each
(AP)
Lechiyas Lychee 77 50 4 pcs 3 cm diameter
each (AP)
Makopa Curacao apple 188 150 9 pcs 4.5 x 4 cm each
(AP)
Processed Fruits
Food Item Weight (g) Household Dimension (EP)
EP Measure
Canned:
Apple sauce, sweetened 60
Apple sauce, unsweetened 100
Blackberries, heavy syrup, solids and 45
liquids
Blueberries, light syrup, drained 45
Fruit cocktail, tropical, in syrup 45
Lychee in syrup 45
Peach halves in heavy syrup 65
Pineapple crushed/tidbits/chunks 50
Pineapple slice 40
Strawberries, frozen, unsweetened 130
Strawberries, heavy syrup, solids and 45
liquids
Dried:
Champoy 10
Dates 15
Dikyam 15
Mango chips 10
Prunes 15
Raisins 15
APPENDIX B3
MILK EXCHANGE
Whole
Nutrition and Diet Therapy: A Laboratory Manual for Nursing Students 10
Gatas, kalabaw Milk, carabao* 200 3/4 cup
Gatas, baka Milk, cow 250 1 cup
Gatas, evaporada Milk, evaporated 125 1/2 cup
Gatas, evaporada, Milk, evaporated, filled 125 1/2 cup
filled
Gatas, kambing Milk, goat 250 1 cup
Gatas, pulbos, filled, Milk, powder, filled, instant 35 5 Tbsp, level
instant
Gatas, pulbos, full Milk, powder, full cream 35 5 Tbsp, level
cream
Non-fat/Skim/Fat-free (<1%)
APPENDIX B4
RICE EXCHANGES
Rice A: Low Protein Rice - contains 23 grams of carbohydrate and zero or negligible protein content
Filipino Name English Name Weight (g) Household Dimensions (EP)
EP Measure
Rice and Rice Products
Kanin, “protein-
reduced”
Ampaw, pinipig
Biko
Cuchinta
Sapin-sapin
Corn and Corn Products
Cornstarch
Maja blanca
Maja mais
Noodles and Pasta
Bihon
Misua
Sotanghon
Nutrition and Diet Therapy: A Laboratory Manual for Nursing Students 11
Sweet potato
noodles
Rootcrops and
Products
Gabi Taro
Kamote (dilaw, Sweet potato
murado, puti) (yellow, purple,
white)
Kamoteng Cassava
kahoy/balinghoy
Kamoteng kahoy, Cassava cake,
bibingka bibingka
Kamoteng kahoy, Cassava,
linupak mashed, w/ sugar
and margarine
Kamoteng kahoy, Cassava, pichi-
pichi-pichi pichi
Kamoteng kahoy, Cassava, suman 45 1 pc 8.5 x 3 x 2 cm
suman
Ubi Yam, purple
Others
Saging, saba, Banana, saba,
nilaga boiled
Sago, nilaga Palm starch balls,
boiled
Sago, tapioca Tapioca pearls
Low Fat Meat - contains 8 grams of protein, 1 gram of fat and 41 kcal.
Medium Fat Meat - contains 8 grams of protein, 6 grams of fat and 86 kcal.
High Fat Meat - contains 8 grams of protein, 10 grams of fat and 122 kcal.
APPENDIX B6
FAT EXCHANGES
Monounsaturated Fats
Polyunsaturated Fats
Saturated Fats
APPENDIX B7
SUGAR EXCHANGE
APPENDIX C
BEVERAGE LIST
APPENDIX D
FREE FOODS
A “free food is any food or drink that contains few calories (<16 kcal) per serving. The following food
items may be used freely unless specifically prohibited.
FREE FOODS
Nutrition and Diet Therapy: A Laboratory Manual for Nursing Students 15
Bagoong Hot pepper, sauce
Bouillon (fat free soup) Kalamansi
Candy, hard (sugar free) Kamias
Carbonated drinks (sugar free) Lemon
Chili powder Miso
Cinnamon Mustard
Clear broth Oregano
Coffee, powder Paprika
Curry powder Pepper corn
Drink mixes (sugar free) Pimiento
Fish sauce Saffron
Flavoring extract Soy sauce
Flavored/Tonic water (sufar free) Spices
Garlic Tea
Gelatin (unsweetened) Turmeric
Ginger Vinegar
Gum (sugar free) Worcestershire sauce
Herbs
This list may be considered as free food if taken in the amount specified below. However, taking two or
more servings of these condiments will have corresponding calories that needed to be considered.
APPENDIX E
PURINE CONTENT OF DIFFERENT FOOD ITEMS
REFERENCES
Food and Nutrition Research Institute, Department of Science and Technology. (2019). Food
Exchange Lists for Meal Planning 4th revision. Food Exchange Lists. Taguig City, Philippines FNRI-
DOST.
http://www.fnri.dost.gov.ph/index.php/publications/nutritional-handbooks