WO 4" Edition a @ * w aA Food Exchange Lists = for Meal Planning 7 oe eG ‘=D 08) = oie 2A Department of Science and TechnoloFOOD EXCHANGE LISTS FOR MEAL PLANNING Fourth Edition Department of Science and Technology Food and Nutrition Research InstituteTABLE OF CONTENTS content Page age Food Exchange Lists Committee * om 29 Technical Working Group u ‘Milk Exchange Table of Contents: i ‘Whole eS List of Abbreviations uJ Low fat 3° List of Acronyms w Non-fat/Skim/Fat-ree 30 List of Tables Ly Rice Exchange is List of Figures y ea ae een ea y Rice B Medium Protein eet Appendices v Rice C-High Protein A ‘Acknowledgement vi La 40 TS ne 8 Fat 47 Introduction 1 Fat Exchange 49 Part 1: Introduction to the Food Sugar Exchange a Exchange Lists Composition of the Food Exchanges 3 PART 3: Appendices Points to Consider in Using the Food Exchange Lists 3 Beverage List 59 Steps in Calculating and Planning Diets 4 Selected Food List Free Food List 70 NH te 2 | Fatty Acid Content of Common Fatsand Oils 74 Part 2: The Food Exchange Lists Estination of Total Energy Requirement Macronutrient Composition of Food Tor Healthy Pediatrie Group - Exchange Lists ae) Desirable Weight Range for Normal BMI Range 78 Vegetable Exchange 9 Calculated Diets for Quick Reference 79 Fruit Exchange 23 References 80 Fresh 24 Glossary 82 Processed 7LIST OF ABBREVIATIONS bt! bottle ckd cooked cm centimeter cnd canned 8 gram kg kilogram kcal kilocalories Ibs pounds mbs matchbox size mL milliliter nja__not applicable pelpespiecelpieces prep prepared Tbsp Tablespoon tsp teaspoon tt _tetrabrick ttf —_tetrafoil wi with w/o without LIST OF ACRONYMS AMDR Acceptable Macronutrient Distribution Range AP As Purchased ASEAN Association of Southeast. BMI Body Mass Index BMR Basal Metabolic Rate CAP Cooked As Purchased CEP Cooked Edible Portion DBW Desirable Body Weight DOST Department of Science and Technology FCT Food Composition Tables FEL Food Exchange Lists FGDs Focus Group Discussions FNRI Food and Nutrition Research Institute EP Edible Portion HDL High-density Lipoprotein HFM — High Fat Meat LDL Low-density Lipoprotein LFM Low Fat Meat MCT — Medium Chain Triglycerides MFM Medium Fat Meat NNS National Nutrition Survey PAL Physical Activity Level PORI Philippine Dietary Reference Intakes REE Resting Energy Expenditure RMR Resting Metabolic Rate RNDs Registered Nutritionist-Dietitians TER Total Energy Requirement USDA United States Department of Agriculture WHO World Health Organization NationsLIST OF TABLES Table Tablet. Title Physical activity levels and values (kcallg body weight) by occupational work inter Table 1.2 Basal metabolic rate using Oxford predictive equations Table 1.3 Physical Activity Categories and Values Table 1.4 Acceptable Macronutrient Distribution Range Table 1.5 Sample computation and distribution Table 1.6 Distribution of exchanges per meal Table 1.7 Sample one-day menu Page 10 " 4 5 16 Table 2.1. Energy and macronutrient composition of food exchanges Table 2.2 Vegetable: Energy and macronutrient content per exchange Table 2.3 Fruit: Energy and macronutrient content per exchange Table 2.4 Milk: Energy and macronutrient content per exchange Table 2.5 Rice: Energy and macronutrient content per exchange Table 2.6 Meat: Energy and macronutrient content per exchange Table 2.7 Fat: Energy and macronutrient content per exchange Table 2.8 Sugar: Energy and macronutrient content per exchange 8 9 23 29 R 39 49 33 LIST OF FIGURES Figure Title Page Figuret. Selected Vegetable Exchanges 22 Figure 2, Selected Fruit Exchanges 28 Figure3. Selected Milk Exchanges 31 Figure 4. Selected Rice Exchanges 38 Figures. Selected Meat Exchanges 48 Figure 6. Selected Fat Exchanges 52 Figure7. Selected Sugar Exchanges 57 LIST OF APPENDICES Appendix Title Page Appendix A. Beverage List 59 ‘Appendix B. Selected Food List 6 Appendix. Free Foods 70 Appendix D. Alcoholic Beverages R Appendix. Fatty Acid Content of Common Fats and Oils (per tablespoon) 74 Appendix. Estimation of Total Energy Requirement for Healthy Pediatric Group 3 ‘Appendix G. Desirable Weight Range for Normal BMI Range B ‘Appendix H. Calculated Diets for Quick Reference 79FOREWORD ‘The Food Exchange Lists (FEL) for Meal Planning is one of the basic tools in nutrition and dietetics that has been used for decades. It was developed by Registered Nutrtionist- Dietitians (RNDs) to compute and thereby prescribe normal and therapeutic diets for various conditions. Itis also a tool for quick estimation of the energy and macronutrients for use in planning meals of individual clients Since then, the FEL has been widely used by RNDs in diet counseling and as reference by other health professionals such as medical doctors in their practice of nutrition. ‘Simplified or shortened versions have also been developed fromit by various ‘groups for diet counseling. In response to users’ comments and suggestions, the exchange list has been updated and revised to facilitate dietary computations, to recommend the use of a variety of foods, to provide better flexibility in meal planning, and to assist in meeting dietary management goals of the clients. This fourth edition has been revised following the criteria of technical accuracy, applicability and usefulness. It is hoped that this handbook will serve its purpose in guiding Nutritionist- Dietitians to plan meals and to prescribe diets for clients, and ‘as a tool for nutrition education of health professionals, and reference material for students in academic institutions. wll Soca Ph.D. Director Department of Science and Technology Food and Nutrition Research InstituteACKNOWLEDGEMENT Grateful acknowledgement and appreciation is extended to the following: ‘The Consultants for generously sharing their time, technical ‘expertise and guidance; Joan Pauline F. Forcadilla and Dianna Rose F. Aytona, Project ‘Assistants of the projects ‘The RNDs, Medical Doctors and students from selected a hospitals, universities and colleges, and food industries in Metro Manila, Cebu and Davao City who participated in the focus group discussions, and FEL users’ surveys ‘The Philippine Council for Health Research and Development _D-ofthe Department of Science and Technology (DOST-PCHRO) 495 the Financial supportin the printing ofthis book revision of the FEL.© Full cream milk, Beef menudillo Boiled rice © Banana, lacatan 6O080O 08000006 Green peas Carrot Potato Bell pepper Vegetable oi! Brown sugar Tomato sauce Full cream milk powder White rice Banana, lacatan Ground beef Whole pepper Onion GarlicINTRODUCTION The Food Exchange Lists (FEL) is based on the principle that good nutrition is applicable to everyone, It Is composed of seven (7) food groups containing approximately the same amounts of carbohydrate, protein and fat within the group. The unit of measure for FEL is referred to as an “exchange” wherein each food within the list can be traded or substituted with another food for the same energy and macronutrient contents. The FEL is primarily used by RNDs for dietary counseling and nutrition education and by other health professionals asa guide in medical nutrition therapy, and asa reference material in clinics, hospitals, fitness centers and other health care facilities, food service, and academic institutions. ‘The first FEL in the Philippines was published by Corpuz in 1953 which was designed primarily for the calculation of diabetic diets. It was revised in 1965 by Madlangsakay for use in both normal and therapeutic diets. The third update of the FEL was done at DOST-FNRI by Tanchoco et al., in 1994. The need for an updated FEL emerged with the appearance of novel foods and products that ‘can influence the lifestyle and eating habits of individuals and consequently, the health of the population. Inclusion of representative food items in this 4th edition ‘of FEL was based on: (a) the updates of the Food ‘Composition Tables (FCTs), (b) new food]food products available in the market, (c) commonly consumed food items from the 2013 National Nutrition Survey (FRE DOST, 2015), (d) users’ suggestions obtained through FGD and survey, and (e) suggestions from stakeholder- consultants from nutrition and medicalfhealth organizations. ‘The changes incorporated in this ath edition include: 1. Macronutrient values were primarily based on the newly-updated FCTs (DOST-FNRI, 2016). FCTS of other countries like Australia, United States, Korea, Association of Southeast Asian Nation (ASEAN) and Japan were also used in food items without ‘macronutrient values in the Philippine FCTs. 2. Food exchange groups were regrouped and renamed based on updated macronutrient contents. + Vegetable exchange lst included only vegetables with considerable amounts of carbohydrate and. protein + Rice exchange list was grouped into Rice A, Rice B and Rice C based on protein content per exchange; and, + Lists of foods were alphabetically arranged with Filipino or common names and their corresponding English names based on FCTs. 3. Additional equations for deriving the desirable body ‘weight (DBW) and total energy requirement (TER) ‘were considered. 4. Photos of sample food items per exchange, list of acronyms, abbreviations, glossary of terms were included in the handbook.PART 1: INTRODUCTION TO THE FOOD EXCHANGE LISTS Composition ofthe Food Exchanges coe chicken leg (35 8) = Points to consider nusing the Food ce watermelon ae EE meat Exchange Lists (150 g) = 1 exchange fruit Stepsincalcultingandplanning diets 1 cup brown rice (160 6) exchanges Rice B cup papaya unripe and malunggay leaves (458) 4 exchange vegetables Bee 1 tsp vegetable oil / © Chicken Tinola Gm) =" exchange ft © Boiled Rice © WatermelonComposition of the Food Exchanges The FEL includes seven (7) food groups, namely: vegetable, fruit, milk, rice, meat, fat and sugar. Food items in the same listigroup contain similar amounts of ‘energy and macronutrients (carbohydrate, protein and fat). Points to Con: Using the Food Exchange Lists . Macronutrient values per exchange are average values which may differ from that of the computed values using the FCTS. The exchange lists may be used in estimating the carbohydrate, protein, fat and energy values of 2 meal, However, it may not provide a precise stimate on the level/content of food intake for research or similar purposes (diets, metabolic. studies) since the nutrient contents of foods are jverage values. Thus, the traditional longmethod of dietary calculation or chemical analysis of uplicate meals is recommended, depending on the degree of precision required. in most cases, an exchange portion is different rom. a serving portion. A serving portion IrGjeates the amount of food that can be usualy Pengumed by an individual at one time or one seal, For example, one mediumsize bananey Tehatan (14em), would generally be considered 25 sana serving of fruit, but tisactually equivalent £0 two (2) exchanges of fruit. Moreover, aserving of eat or fish may consist of two to three pieces, with each portion size being approximately the size of one matchbox, but would be considered fas equivalent to two to three meat exchanges depending on the institution such as hotels, hospitals and restaurants. For all fried and sautéed foods, one exchange of fat is considered in calculating fat and energy contents. For example, % cup sautéed squash should include one teaspoon oil (equivalent to ‘one exchange of fat) in calculating fat and energy contents of the diet. Nutrient contents of some food products are beingmodifiedorreformulatedto suitconsumers? taste and conform to new standards. This may aiter the nutritional content or the weight per ‘exchange portion of the food. It is advisable to ‘check the nutrition facts on food label and make necessary adjustments if significant deviation from the FEL exists.STEPS IN CALCULATING AND PLANNING DIETS 1. DETERMINE THE DESIRABLE BODY WEIGHT There is no consensus about the definition of “ideal” or “desirable” body weight. To date, no single method of desirable body weight (DBW) estimation is most accurate or valid for all population groups (Charney & Malone, 2016), but some commonly used methods are explained below: 11. DBWus ig Tannhauser Method (Broca’s Index) Equation: DBW = (height — 100) ~ [10% (height -100)] Example: Calculate the DBW of an adult female who stands 5/1” tall. a. Convert height to centimeter as follows: si” =(5 feet x 12 inches/foot) + 1 inch Inches x 2.54 emjinch = 154.94.cm b. Deduct from the height the factor 100 DBW (kg) = (154.94~ 100) =54.94 c. To adjust body frame for Filipinos, deduct additional 10%. DBW (kg) = 54-94 ~ (10% of 54.94) 4.945.494 = 49.446 0F 50 12. DBWusing the Hamwi formula Equation for Males: feet, then Ibs) = 106 Ibs for the first 5 feet, OM oor deduct 6 Ibs for every inch above or below 5 feet Example: ‘An adult male who stands 5'3” tall DAW (Ibs) = 106 Ibs + (3 «6 Ibs) 4106 Ibs + 18 Ibs = 124 Ibs Equation for Females: DBW (Ibs) = 100 Ibs for the first 5 feet then add ‘or deduct 5 Ibs for every inch above or below feet Example: An adult female who stands 571” tall DBW (Ibs) =100 Ibs + (1 x5 Ibs) =100 Ibs +5 Ibs 05 Ibs Note: 10% can be added or subtracted to the CR es ea1.3 DBW using Body Mass Index (BMI) Equation: DBW (kg) = Height (m*) x 22 Example: Calculate the DBW of an adult female who stands 51” tall. a. Convert height to meter 51” = (5 feet « 12 inches/foot) + tinch = 61 inches « 0.0254 m/inch =1549m b. Multiply the height in m by factor 22 DBW = (1.549 m) 22 399 * 22 2.778 oF 53 KE To get the lower and upper ends of ‘normal BMI range (18.5 - 24.9), use the equations below: Lower end of weight range (kB)= 18:5 * Height (m) Upper end of weight range (kg) = 24:9 * Height (m’) Peon ram Note: A range of 18.5 to 24.9 kg/m is considered normal BMI (WHO Classification) (See Appendix G). A BMI of <23 gins associated with the lowest risk of mortality in ‘many Asian populations (WHO, 2004). BMI of 22 was the value used by the Philippine Dietary Reference Intakes (PORI) Technical Working Group to derive the DBW in calculating nutrient recommendations. “The use of BMI alone may misclassify persons with high muscularity such as athletes or fitness enthusiasts, thus, waist circumference should be taken as additional measure of adiposity (Cashin & Oot, 2018). For pediatriccases, use the values indicated in the WHO 2007 Reference Tables for BMI classification of healthy children; otherwise, other classification methods can be used for crcl ass (WH, 2007). Pe applied, health professionals have the option to tise the method that is more practical for them-2. ESTIMATE THE TOTAL ENERGY REQUIREMENT to physical activity level (PAL) 241 TER based on estimate of energy expenditure accor¢ and body weight Equation: TER (kcal Example: 50 kg adult person with sedentary activity DBW « PAL, 0 kg DBW x 30 kcal/kg DBWiday 500 kcal Table 141 Physical Activity Levels and Values (kcal/kg body weight) by Occupational Work Intensity Prouy Peed era Pesan ere eas Peet aac Intensity le or no activity 30 | sedentary Mostly resting with lit ; Light (Occupations that require minimal movement, mostly sittingldesk work or standing for long hours andjor with occasional walking (professional, clerical, technical workers, | administrative and managerial staff, driving light vehicles (cars, jeepney). Housewives with light housework (dishwashing, preparing food) ‘Moderate ‘Occupations that require extended periods of walking, pushing or pulling or lifting or | carrying heavy objects (cleaning/domestic services, waiting table, homebuilding task,| 40 es | Very Active or | Occupations that require extensive periods of running, rapid movement, pushing or Vigorous pulling heavy objects or tasks frequently requiring strenuous effort and extensive total body movements (teaching a class or skill requiring active and strenuous participation, | 45 ‘such as aerobics or physical education instructor, firefighting; masonry and heavy construction work; coal mining; manually shoveling, using heavy non-powered tools) Sue HigSaT ACI Gunes Advisory Committee. 3018 Physical Avity Guidelines Advisory Commitee Sclentic Report. Washingion, OC US Department of Health and Human Services, 2018 ‘Bender, 2014 *krause Method2.2. Using Basal/Resting Metabolic Rate (BMR/RMR) predictive equations 2.2.1 Compute BMR/RMR/REE using any of the equations below: a. Harris-Benedict Equation ‘The Harris-Benedict equations were some of the widely used equations to estimate resting energy expenditure (REE) among normal and ill and injured individuals. The Harris-Benedict formulas have been found to Overestimate REE in normal and obese individuals by 7% and 27% (Frankenfield et al, 2003 <. Krause, 4" ed.) a Equations for Fema BM (kca Where: Wis weight in kg; Ais age in years; H is height in centimeter Note: For weight, the use of actual or ideal weight fs determined by health professionals b. Mifflin-St Jeor Equation ‘ate BMR for normal, overweight and obese people in the United ‘The equation of Mifflin-St Jeor is used to estim: from indirect calorimetry among selected young States, BMR using Mifflin-St Jeor was close tothe value obtained Filipino adults (Orense, et al. 2013)-Oxford Equations Oxford equations were derived from a large database including persons from tropical areas (Henry, 2005). The equations were used in the calculation of BMR in the 2015 PDRI (DOST-FNRI, 2017). Table 1.2 Basal Metabolic Rate using Oxford predictive equations EM Meta ee) OBI fod feu 18-30 16.0W +545 13.1 +558 30-60 14.2. +593 9-74W + 694 60-69 13.0W + 567 10.2W +572 70+ 13.7W +481 10.0W +577‘Sample BMR Equations using the three equations: Given: For Male: Weight (W)=5o kg, Height (H) = 155 cm, age (A) = 30 years old For Female: ‘Weight (W) = 50 kg, Height (H) = 155 cm, age (A) = 30 years old Harris-Benedict Equation BM = 66.47 + (13.75 x W) + (5.003 x H) ~ (6.755 A) 66.47 + 687.50 + 775.465 — 202.65 = 1326.78 or 1350 kcal Miffiin-St Jeor Equation (9.99 x W) + (6.25 x H)~4.92x A) +5 = (9.99 x 50) + (6.25 x 155) — (4.92 x 30) +5 Oxford Equation (Henry, 2005) Male: BMR = (16.0 x W) +545, = (16.0 x 50) +545 00 + 545 1345 or 1350 kcal 16.47 + (13.75 x 50) + (5.003 x 155 cm) — (6.755 x 30) Female: BMR = 655.1 + (9.563 x W) + (1.850 x H)— (4.676 x A) 655.1 (9.563 x 50) + (1.850 x 155) — (4.676 x 30) 655.1 + 478.15 + 286.75 140.28 = 1279.72 or 1300 kcal (9.99 x W) + (6.25 x H) - (4.92 x A)- 161 = (9.99 x 50) + (6.25 x 155) — (4.92 x 30) - 161 499.5 + 968.75 - 147.6-161 1159.65 or 1150 kcal Female: BMR = (13.1 x W) +558 = (13.1 x 50) +558 = 655 +558 = 1213 oF 1200 kcal Round off kcal values to the nearest 50.2.2.2. Multiply BMR by Physical Activity Level (PAL) factor The PAL s the ratio of total energy expenditure to BMR. It accounts for the totality of activities during the whole day, therefore, provides a useful means of estimating energy requirement based on a certain level of PAL taking into account differences in body size as represented by BMR. Table 1.3 Physical Acti (PA) Categories and Values' Penman eek eco) eta RL) Activity Level C cn oo ae Sedentary* ra pene ee eT ey : Pere ec ui eptey active 145 pee es Moderately active 155 Heavy ‘DOST-FNAl, 2017 "width and Reinhard, 2009 Example: Male with weight 50 kg; Height of 155 cm; PAL = moderately active (1.67 kcal/kg) and BMR using Mifflin-St Jeor equation BMR =(9.99 x W) + (6.25 x H)-(4.92 A) +5 = (9.99 « 50) + (6.25 « 155) (4-92 « 30) +5 499.5 + 968.75~147.6 +5 = 1325.65 or 1350 kcal TER = BMR» PAL 1350 1.67 = 2254.5 0F 2250 kcal3. DETERMINE THE AMOUNT OF MACRONUTRIENTS FOR DIET PRESCRIPTION 3-1 Determining the carbohydrate, protein and fat requirement based on Acceptable Macronutrient Distribution Range (AMDR) as suggested in the 2015 PDRI. Table 1.4 Acceptable Macronutrient Distribution Range’ Carbohydrate 55-75 Protein 10-15 Fat *DOST-FNRI, 2017 Note: For clinical conditions, and for children and other age or physiological groups, modifications in the distribution of carbohy rate, protein and fat ade accordingly.Example: Fora regular diet: a. Allo 65% ofthe TER for carbohydrates, 5% protein and 20% for fat as shown in the example: Carbohydrate :1500 kcal x 0.65 = 975 kcal Protein £1500 keal x 0.15 = 225 kcal Fat £1500 kcal x 0.20 = 300 kcal | b. Calculate the number of grams of carbohydrate, protein and fat by dividing the kcal for each nutrient by the corresponding physiological fuel value (4 kcal for carbohydrate, 4 kcal for protein, and 9 kcal for fat per gram). Carbohydrates: 975 kcal + 4 kcallg = 243.75 ~ 245 8, Protein £225 keal + 4 kcallg = 56.25~55 Fat 1300 kcal + 9 keallg = 33.33 ~35 8 Round off total calories to the nearest 50, and for carbohydrates, proteins and fats, to the nearest 5 grams. Thus: De LCL ae eee4. TRANSLATE THE DIET PRESCRIPTION INTO EXCHANGES For example, using the diet prescription of 1500 kcal Carbohydrate 245 g Protein5s g Fat35g (See Table 1.5) 4c List all the foods furnishing carbohydrates starting with vegetables, fruit, milk and sugar. a. Allow 35 exchanges of vegetables per day. b. Allow 3-5 exchanges of fruits per day unless there is need for a drastic restriction of simple carbohydrates. c. Allowat least one exchange of milk if tolerated. The amount and type of milk depends upon the client's need or health condition. d._ Allow 3-6 exchanges of sugar per day unless contraindicated. 4.2. Determine rice exchanges. a. Add the amount of carbohydrates from vegetables, fruit, milk and sugar. b. Subtract the partial sum from the prescribed amount of carbohydrates. Divide the difference by 23 g. This is the amount of carbohydrate per exchange of rice. (Note: Adjust protein content depending on the Rice Group used) d. The result is the number of rice exchanges allowed. 4.3. Determine meat exchanges: a. Add the amount of protein from the food lists. .. Subtract the partial sum from the prescribed protel c._ Divide the difference by 8 g. This s the amount of protein for the meat exchange. (Note: Adjust fat allowance depending on the fat content of meat) fe. The results the number of meat exchanges allowed. 4.4.For the fat exchange, follow the same steps in deriving the allowances for carbohydrate and protein; use five (5) as the divisor since one fat exchange contains 5 g of fat- «45; Distribute the exchange units into breakfast, lunch, supper and snacks, depending on the individual's eating habits. Tables 1 and 1.6 show sample computations and distribution of exchange units by food groups for the Diet Prescription: 1500 kcal, Carbohydrate 245 g, Protein 55 B» Fat35 &‘Sample computation and distribution (1500 kcal, Carbohydrate 245 g, Protein 55 g, Fat 35 g) Table 15 Vegetable 3 9 No Fruit 5 200 ul Milk 1 10 170 vil Sugar 3 - : 60 Carbohydrate partial sum 245 (prescribed carbohydrate) 86 (partial sum carbohydrate) 159 (159 + 23 = 6.91 or 7 rice exchanges) Vv Rice 1 23 ° : 2 Rice B 5 15, 10 : 500 Rice C 23 4 7 108 Protein partial sum = 25, 55 (prescribed protein) 25 (partial sum) =30 (30 + 8 = 3.75 or 4 meat exchanges) v LF Meat 2 : 16 2 & MF Meat 2 : 16 2 m Fat partial sum = 24 35 (prescribed fat) 4 (partial sum) +5 = 2.2 or 2 fat exchanges) vl Fat 2 10 90 ee 1522 TOTAL 247 57. 34Sample meal plan Diet Prescription: 1500 kcal, Carbohydrate 245 g, Protein 55 g, Fat 35 & Table 1.6. Distribution of exchanges per meal Food GroupsTable1.7 Sample Oneday Menu Perens Ser ns occu Eee Fruit 1 Mango, kalabaw, ripe islice Vegetable omelet IMF Meat 1 Egg, “25 B ‘Mushroom E vegetable 1 Bell pepper % cup les Onion | ira 1 (Ol, coconut 1tsp | Rice C 1 Pan de sal 1 Apes | Milk 1 Milk, powder, full cream 5 Tbsp Sugar 1 Sugar, brown isp AM [Rice B r Puto puti ‘slice LSNACK [Fruit 1 Coconut water glass | L (Chicken Tinola | [ME Meat 1 Chicken leg 1pe fs Malunggay leaves | Z [Nesetable id Papaya fruit, unripe 100p | 3) [ret 1 il, coconut 1tsp Rice B 2 Boiled Rice tcup Fruit 1 Pakwan, uy PM Boiled sweet potato with sugar | Rice A 1 ‘Sweet potato, boiled 1pe SNACK [Sugar 2 Sugar, brown ato | Broiled Bangus [LF Meat 1 Bangus, sliced Tslice Bulanglang § Stringbeans E | vegetable 1% [Squash a Tomato ‘cup = Eggplant ice na Berane Satan = a 1pePART 2: THE FOOD EXCHANGE LISTS Macronutrient Composition of Food Exchanges Vegetable Exchange Fruit Exchange Milk Exchange Rice Exchange Meat Exchange Fat Exchange Sugar ExchangeMACRONUTRIENT COMPOSITION OF FOOD EXCHANGE LISTS meat, fat and sugar. Food items in the same and fat). The macronutrient The FEL includes seven (7) food groups namely: vegetable, fruit, milk, rice, z listigroup contain similar amounts of energy and macronutrients (carbohydrate, protein, composition of each food group per exchange unit is summarized in Table 2.1. Table 2.1 Energy and macronutrient composition of food exchanges a Protein list Food Exchange Group See © Whole Low Fat Non-fat/Skim/Fat-freeVEGETABLE EXCHANGE vegetables are naturally low in calories, sodium and fat which can help maintain a healthy weight. Vegetables sre nutrient-dense and are good sources of dietary fiber that facilitates the passage of food through the digestive tract and helps control blood cholesterol and blood glucose levels. ark green leafy and yellow vegetables are particularly rich in beta-carotene. Vegetables are good sources of vitamin A which is essential for night vision, cell growth, qable2.2 Vegetable: Energy and macronutrient content per exchange Fresh 1 Vegetable Processed _Varies ‘4 cup raw (408) ‘Yeup cooked (45 €) development and immunity. For Filipinos, vegetable it two to three servings per day is consumption of at least creouraged, one serving of whichisa dark green leafy or yellow vegetable (DOST-FNRI, 2015)- Vegetables commonly used as garnish such 25 coriander, velar, leeks and onion leaves are not included in the lst one vegetable exchange contains three (3) 872m of Carbohydrates, one (1) gram of protein and 16 calories. 3The list of fresh and processed vegetables below contain three (3) grams of carbohydrate, one (1) gram of protein and 16 calories per exchange. Fresh Vegetables ‘Alagaw, dahon __ Fragrant premma, leaves ‘Malunggay, dahon Horseradish tree, leaves ‘Ampalaya, dahon. Bittermelon/gourd, leaves Paayap, bunga_ _.Cowpea, pod. _ — Artichoke, Lima bean, pod Broccoli Beet/Sugar beet Z Carrot _ Rimas, bunga Breadfruit Gabi, dahon Saluyot, dahon ____.dute, leaves 4 Himbaba-o, bulaklak Himbaba-o, flower Sibuyas, ulo (Bombay, Onion bulb (Bombay, Himbaba-o, dahon Himbaba-o, leaves Tagalog) Kabuti, sariv Mushroom, fresh Singkamas, bunga “Turnip, pod “Kadyos, bunga Pigeon peapod Stringlyard long bean, pod Kalabasa, bunga “Snow/Sugar pea, pod Kalabasa, dahon, Mung bean sprout Kamansi, bunga - Coconut shoot a Katuray, dahon Sesbania, leaves. ‘Yacon Langka, hilaw Jackfruit, unripe Processed Vegetables Asparagus, cnd d 100 cup Baby cornlyoung corn, cnd ~ Mais, mura, de lata B 2pcs (8 «15 Cucumber Kangkong Mustasa Okra G<« - & Pechay | Squash Sugar beet Toge Zz = & Tomato Young corn Green peas aa Figure 1. Selected Vegetable Exchanges 8FRUIT EXCHANGE Fruits are important sources of vitamins, minerals and fiber in the diet. Fresh or raw fruits are recommended than fruit juices because the latter have lower fiber . Itis recommended to include three servings of fruit daily, one serving of which is a vitamin C- rich fruit (FNREDOST, 2015). ‘The major source of energy in fruits is carbohydrate, which occurs mainly as sugar. Fruits may cause a temporary increase in blood glucose, thus, meal plans for persons with diabetes should allow not more than three Table23. Fru Fruit vari, to five (5-5) exchanges per day. Whole fruits rather than juice are better for patients with diabetes because the latter have a greater glycemic effect. ‘The fruit exchange list includes fresh and processed fruits (e.g. canned, dried and fresh fruit juices). Buko water can also be considered as fruit juice. One glass of it is equivalent to one serving of fruit, thus it can raise the blood glucose level when not taken as part of a meal (Chavez et al., 2006). One fruit exchange contains 10 {grams of carbohydrates and 40 calories. Energy and macronutrient content per exchange 10 - : 40This list contains 10 grams of carbohydrate and 40 calories. Fresh Fruits 2.5 cm diameter each (AP) '5. cm diameter (AP) 645 «3.5 cm each (AP) 3.5 em diameter each (AP) 5 cm diameter each (AP) 13 pcs 1pc 4% pcs, 2 pes 3 pcs. 2 cups nla eup nla Alimuran Rattan fruit Atis ‘Sugar apple/sweetsop Balimbing Starfruit Bayabas, pula Guava,red Bayabas, puti Guava, white Bignay Bignay Blueberries Blueberries - Camachil Madras thorn 7pods tocmeach Cherries, hinog Cherries, sweet, ripe chico ~~ sapodila Dalandan, (Ladu/ Orange, (Ladu/Szinkom) 3 pcs 3.cm diameter each 7p cs 4.cm diameter (AP) “ape 6 cm diameter each (AP) Szinkom) S Datiles/Aratiles Jamaica cherry ‘Ycup or 25 pcs_1.5.cm diameter each Dragon fruit “Dragon fruit _ “euporspcof 9x75cm(AP) 2.¢m diameter each (AP) Duhat Black/Java plum 12 pes_ Durian Durian 2 segments 5.5 «3.5 x3 cm each Granada - Pomegranate, Apcof 8.5 cm diameter (AP) Guyabano ‘Soursop 1 slice 8x6 x2cm(AP) Kasuy, bunga Cashew frui 2pes 5 x3. cmeach Kaymito, berde Starapple,green 23,65, Kpcof __7.5. Fat, 3 Sugar 258 Muinggga bread 85 x7 41.5 cm 1 Rice C1 Fat, Sugar 163 Noodles, canton mina | _URice G,1.% Fat si 176 Noodles, miki eet aaa eB, Fat aaeciaa Noodles, instant, w/ five, 380 1%eup nla ¥ Rice, i Fat n mami may sabaw if bsgate Noodles, instant, wifivt; agg cup nla 1Rice C11 Fat 176 pancit cantonneu) Thick consistency (Oats, instant+1cup 180. water) ca Thick consistency (Oats, instant +14 255. cups water) (Oats, rolled + 4.cups wate) Thin consistency (Oats, rolled +5. 310 _cupswater) Oeoronoy ens Pan de coco. an sate it Pizza, meat topping 80 Popcom, salted 20 Popcorn, sweetened Potato chips (cheese) Plain flavor). Pretzel, chocolate coate Pretzel, sweetened a0, pork, sr Spanish bread Tortilla (plain end whole wheat ge2cmeach 1x to x2em fa fa 4" 3x1cmeach 16.5 <02.0n 1 Rice ¢, 4 Fat TRice €, 4 Fat 1 Rice C, % Fat tRice €, % Fat Rice B, 4 Fat, 4 Sugar 1Rice C, % Fat, 1 Sug: Aaice By ee) i Rice C,iHF meat, ¥ Sugar Rice B, Rice B, 1 Fat 1 Rice B, ¥ Fat, 4 Sugar B14 HE 14 Rice B, 1 HF Meat 1 Rice C1 Fat, % Sugar _ 5, 1 Rice B, 4 Fat epee % Rice B, ¥ Fat, 4 Suga 1 Rice B, 3 Fat, % Sugar12x3x2cm, 1 Rice A, % Fat, 4 Sugar water 35 73 x1emeach 1 Rice B, 1% Fat ‘Meat, Fish, Poultry and Products i Fong i a i Pork chop 35 1slice Sx 4e1cm 1 HF Meat, 1 Fat 167 Pork, back fat 40 tse 6.54.5 x 25cm 1 HF Meat, 3 % Fat 280 Pork, buntot 35 75*4"4.cm (AP) 1 HF Meat, 3 4 Fat Pork, liempo, mataba 60 75% 65 x1cm 1 HF Meat, 3 Fat Pork, paypay 60 8x2 «2.5 cmeach 1 HF Meat, 2 Fat 2 Pork, tagiliran, aman qo. isle 7x6x2.5cm 1 HF Meat, 3. Fat 280 Shrimp/Shells, cooked: si et Halaan 3 ee 1 LF Meat, % Sugar fi Ps pal Meat, gal uv i wseup, ee ALF Meat, Sugar ot Gh eg tet iF Meat, 24 Sugar gt Tahong 430 ae +4 LF Meat, 1 Sugar 4 Talaba,fresh 5 Map. ne ””””S*~S*~:*~S:C Matt Sugar 4 Tuya a5 wrthishell ig rE 1 LF Meat, 2 SugarAnchovy, spicy 43cup Century egg 5 pe ‘Cheese, filled se slice “Cheese, mozzarella p 1slice Cheese, native (Kesong put) : Cheese spread i _ 4eup Chicken spread. __ 5 ates Dumpling (meat) seafood), fied. a ae Dumpling (meat) seafood), steamed uae Embotido slice ‘Fish ball cal “a7 pes Hamburger patty 73 -3pes Hotdag, chicken 7 Ipc Hotdog, cocktail 70 5pes Hotdog, jumbo 70. Ape Hotdog, regular 70 Hotdog, jumbo, with cheese _ Ba ahd Liver spread Koup Longanisa, baboy 60 2pes Longanisa, babay, : Chinese SUlh gees 1%slice ata nla nh “dem diameter cm 6 3*2cm i 5*35*25¢cm 4e5<2cm a i 4543525 emeach 4.5325 cm each 3.5 cm diameter x 6.cm thick nla -g cm diameter each “2.5 cm diameter «15cm long 2. cm diameter » 6 cm long each 2.5 cm diameter « 15 «m ‘cm diameter » 11 cm each 2.5 cm diameter» 14.5 em nla 4*3cmeach 12 x2 cmeach _ ALF Meat, 2 Sugar _ Rice A “IMF Meat,14 Sugar 1 MF Meat, 1 Sugai Meat, 1 Sugar Meat, 1 Sugar ‘11HF Meat, 4 Fat, 1 Sugar 187 14 Sugar 16 4 HF Meat, 1 Sugar i THE Meat, + Rice A 24 ME Meat, + Rice A 178 4 MF Meat, 1 Sugar 4 LF Meat, 1 Rice A HF Meat, 1HF Meat, % Sugar 1HF Meat, 2 Sugar 1 HF Meat, 2 Sugar 1 HF Meat, 1 Sugar THF Meat, 1 Fat, ¥ Rice A 14 HF Meat, 4% Fat, Rice B se Longanisa.n Luncheon ms Luncheon mi low fat, er Luncheon me regular fat, ‘Meat loaf Peanut crack Pork, barbeq Potted meat end Sausage, bol Sausage, cho style _ Sausage, mor Sausage, Mier Squid, spicy ‘Squidball TTocina, babos Tocine, babo} Pampanga Sugary Produ Candy, Milk Cl Peanut brittle Pill nut candy Mahareal