Food Exchange Lists for Meal Planning

List 1 - Vegetable List

Group A vegetables contain negligible carbohydrates, protein and energy if 1

exchange or less is used. When 2 exchanges are used, compute as one Group B
Vegetables. The portion size for one exchange is:

Vegetable A: 1 exchange = 1 cup raw (25g) or 1/2 cup cooked (45g)

Vegetable B: 1 exchange = 1/2 cup raw (40g) or 1/2 cup cooked (45g)

Group A Papaya green

Acelgas (Chinese cabbage)

Alagaw leaves (1) Patola
Alugbati leaves (2) Pepper fruit
Ampalaya fruit Peppper leaves (2)
Ampalaya leaves (2) Petsay (2)
Balbalulang (seaweed) (1) Pokpoklo (seaweed)
Baguio beans (abitsuelas) Radish
Bamboo shoot (labong) Saluyot (1,2)
Banana heart (puso na saging) Sigarilyas pods
Bataw pods (1) Spinanch (2)
Beets Squash flowers (2)
Cabbage Squash leaves (1)
Cassava leaves and tops (1,2) String beans leaves (sitaw, dahon) (2)
Cauliflower Sweet pea pods (sitsaro)
Camote leaves (1,2) Talinum (2)
Celery Tomato (2)
Chayote fruit (2) Unsoy (2)
Chayote leaves (2) Upo
Cucumber
Eggplant Group B
Gabi leaves (1,2)
Garlic leaves (1) Fresh:
Himbabao (1) Carrot (2)
Kangkong (2) Coconut shoot (ubod)
Katuray flowers (1) Cowpea, pods (paayap bunga) (1)
Katuray leaves (1) Kamansi (1)
Lettuce (2) Langka, hilaw (1)
Malunggay leaves (2) Lima bean, pods (patani, bunga)
Malunggay pods Mungbean sprout (toge)
Mushroom, fresh Pigeon pea pods (kadyos, bunga) (1)
Mustard leaves (2) Rimas
Okra Singkamas pods (bunga) (1)
Onion bulb Singkamas tuber (lamang ugat)
Pako (1,2) Squash fruit
String beans pod (sitaw, bunga)
Processed:

Food Weight in grams Measure

Edible Portion (E.P.)

Asparagus tips 90 1 cup

Baby corn 15 2 (8 cm long x 5-1/2 cm circumference
each)
Green peas, canned 15 1 tablespoon
(Gisantes, nakalata)
Golden sweet corn, canned (1) 20 2 tablespoon
Mushroom, canned 110 1/3 cup
Tomato juice, canned 60 1/2 cup undiluted
Water chestnut, canned 25 3 (2 cm diameter each)

(1) These vegetables are rich sources of fiber. (2) These vegetables are rich
sources of pro Vitamin A.

List 2 - Fruit Exchanges

Fruits are important for their vitamin, mineral, and fiber contents. Include at least
two to three exchanges daily in the diet, one of which should be rich in vitamin C.

Anonas, kamatsile, cashew, tiesa, datiles, guava, pomelo, guwayabano, siniguelas,

strawberry, atis, and dalanghita are good sources of vitamin C. Mango and papaya
contain both vitamin A and C. Tiesa is also an excellent source of provitamin A.
Bananas, oranges and dried fruits are sources of potassium. Bananas contain
magnesium and vitamin B6.

Fruits may be used fresh, dried, canned, frozen or cooked. Some fresh fruit juices
like Kalamansi (Philippine lemon), dayap and lemon may be rated as “free food”
when used as flavoring, sauce or when diluted and sweetened with artificial
sweeteners. Fruits may cause a temporary increase in blood sugars, thus meal plans
for patients with diabetes mellitus allow no more than 5 exchanges a day.

The truths are: kalamansi or any sour fruit juice does not have special reducing
properties; the natural sweetness of fruit is not contraindicated for diabetes; each
exchange of fruit contains 40 kilocalories, thus fruits should be computed into the
meal plan. Like any other foods the use of fruits should be regulated. Some
physicians and dietitians prefer to use whole fruits rather juice in diets for patients
with diabetes because the latter have a greater glycemic effect.

Fruit juice consists of unfermented but fermentable liquid obtained from native fresh
fruit, with nothing added or subtracted. Fruit juice is also commercially available I
the form of fruit juice drink and fruit juice concentrate. Fruit drink is a ready-to-drink
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, 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.

1 exchange = 10 grams carbohydrate = 40 kcalories

This list shows the kinds and amounts of foods to use for one fruit exchange.

Food Wt. (g) Measure

A.P E.P.

Fresh:

Anonas (1,3) 65 35 1/2 of 5 x 8 cm

Apple 86 65 1/2 of 8 cm diameter or 1 (6cm

diameter)

Atis (3) 70 45 1 (5 cm diameter)

Balimbing (1) 153 135 1-1/2 of 9 x 5 cm

Banana:

Bungulan 60 40 1/2 of 15 x 4 cm

Lakatan 51 40 1 (9 x 3 cm)

Latundan 55 40 1 (9 x 3 cm)

Saba 70 40 1 (10 x 4 cm)

Cashew (3) 78 70 1 (7 x 6-1/2 cm)

Chico (1) 54 45 1 (4 cm diameter)

Dalanghita (3) 300 135 2 (6 diameter each)

Datiles (1,3) 61 50 1 cup

Duhat 80 60 20 (2cm diameter each

Durian 150 30 1 segment of 6-1/2 x 4-1/2 cm or 1-1/2

tbsp

Grapes (1) 69 55 10 (2 cm diameter each) or 4 (3 cm

diameter each)

Guava (1,3) 81 80 2 (4 cm diameter each)

Guwayabano (3) 86 60 1 slice (8 x 6 x 2 cm) or 1/2 cup

Jackfruit, ripe 118 40 3 segments (6 cm diameter each)

Kamachile (3) 110 55 7 pods

Lansones 103 70 7 (4 x 2 cm each)

Lychees 77 50 5 (3 cm diameter each)

Mabolo (1) 83 50 2/3 of 6 cm diameter)

Makopa (1) 169 135 3 (4 cm diameter each)

Mango:

Green (3) 90 65 1 slice (11 x 6 cm)

Medium ripe 90 65 1 slice (11 x 6 cm)

Ripe (2,3) 103 60 1 slice (12 x 7 cm) or 1/2 cup cubed

Indian 140 80 1 (6 cm diameter)

Paho (1) 92 70 9 small

Mangosteen (1) 212 55 3 (6 cm diameter each)

Marang 45 35 1/2 of 12 x 10 cm

Melon kastila 317 200 1 slice (12 x 10 x 3 cm) or 1-1/3 cup

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)

Pineapple 129 75 1slice (10 x 6 x 2 cm) or 1/2 cup

Rambutan 139 50 8 (3 cm diameter each)

Santol (1) 127 75 1 (7 cm diameter)

Singkamas tuber 124 110 1/2 of 9 cm diameter or 1 cup

Siniguelas 78 50 5 (3 cm diameter each)

Star apple 123 65 1/2 of 6 cm diameter

Strawberry (1,3) 168 165 1-1/4 cups

Suha (3) 160 90 3 segments (8 x 4 x3 cm each)

Tamarind, ripe 34 15 2 of 6 segments each

Tiesa (1,2,3) 41 30 1/4 of 10 cm diameter

Watermelon (1) 226 140 1 slice (12 x 6 x 3 cm) or 1 cup

Canned, drained:

Apple sauce 45 3 tablespoons

Fruit cocktail 40 3 tablespoons

Peach halves 65 1-1/3 halves

Pineapple, crushed 60 3 tablespoons

Pineapple, sliced 35 1 slice (7 cm diameter)

Dried:

Champoy, salted 10 4 (2 cm diameter each)

Dates, pitted 15 3 (3 x 2 cm each)

Dikyam 15 2 (3 x 3 x 1 cm each)

Mango chips 10 2 (2 x 8 cm each)

Prunes, seedles 15 3 pieces

Raisins, seedles 15 2 tablesppons

Canned juices:

Sweetened (apple, mango, 60 1/4 cup

pineapple-
grapefruit,pineapple-
orange)

Unsweetened 80 1/3 cup

(orange,pineapple, prune)

Bottled (sweetened):

Orange, guwayabano, 80 1/3 cup

mango

Others:

Banana cue 20 1/2 of 9-1/2 x 4 cm

Buko water 180 1 cup

Maruya 20 1/4 of 10-1/2 x 9 -1/2 x 1 cm

Turon 20 1/2 of 9-1/2x3-1/2 x 1 cm

Sherbet 35 3 tablespoons
(1) These fruits are good sources of fiber. (2) These fruits are good sources of
pro-vitamin A.
(3) These fruits are sources of vitamin C. Include at least one exchange in the diet
daily.

List 3 - Milk Exchange

Milk is an excellent source of protein and calcium. It also a good source of

phosphorous, some of the B-complex vitamins, and vitamins A and D. Milk also
contains some magnesium.
The milk allowance in the meal plan can be used as a drink. Added to cereals, or
mixed with coffee or tea and other foods.

1 exchange of each of the sub- Fat

CHO (g) PRO (g) Energy (Kcalories)
groups of milk contains: (g)
Whole Milk 12 8 10 170
Low fat milk 12 8 5 125
Very low fat milk 12 8 80

Wt. (g)
Food Measure
E.P.
Whole Milk
Milk, evaporated, untiluted 125 1/2 cup
Milk, evaporated, filled,
125 1/2 cup
undiluted
Milk, evaporated, recombined,
125 1/2 cup
undiluted
+ Milk, fresh carabao's 250 1 cup
Milk, fresh cow's 250 1 cup
1/4 cup or 4 level
Milk, powdered 30
tablespoons

Low Fat Milk:

1/4 cup or 4 level
Powdered 30
tablespoons
Lite Low fat Milk 250 1 tetra-brick

Skimmed (Non-Fat)/Very
Low Fat:
++ Buttermilk: liquid 185 2/3 cup
1/4 cup or 4 level
powdered 25
tablespoons
Long life skimmed milk 250 1 cup
Yoghurt 125 1/2 cup
+ 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.
List 4 - Rice Exchange

Rice, other cereals and products made from these are the major sources of
carbohydrate which is the cheapest source of calories. In addition, whole grains or
enriched rice and cereals are good sources of iron, thiamin and riboflavin, whole grain
products have more fiber than products made from refined flours.

1 exchange = 23 grams carbohydrate, 2 grams protein =100 calories

This list shows the kinds and amount of rice, rice equivalents, bread and bakery
products to use for 1 exchange.

Wt (g)
Food Measure
E.P.
A. Rice and rice products
1. Rice, cooked 80 1/2 cup
2. Rice gruel (lugaw)
 thin consistency 705 4-1/2 cups
 medium consistency 435 3 cups
 thick consistency 250 1-1/2 cups
3. Rice Products
 Ampaw: Pinipig 25 3 (9 x 3-1/2 x 2 cm each)
Rice 25 1 (9 x 3-1/2 x 2 cm)
1 slice (1/4 of 15cm diameter,2 cm
 Bibingka: Galapong 45
thick
Malagkit 40
1 slice (6 x 3 x 3 cm)
 Biko 40 1 slice (10 x 5 x 1 cm)
 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
 Kalamay: Latik 50 1 (4 x 6 x 2 cm)
Ube 55 1 slice (7 x 3 x 1-1/2 cm)
 Kutsinta 60 1 (6 cm diameter x 2-1/2 cm)
 Palitaw, walang niyog 55 4 (7-1/2 x 4 x 0.3 cm each)
 Puto: Bumbong 40 2 (11 x 2 x 1 cm each)
Pula 45 3 (4 x 3 cm each)
1 slice (9-1/2 x 3 x 3-1/2 cm)
Puti 45
3 (3-1/2 cm diameter x 1-1/2 cm
Seko, bilog 25
thick each)
Seko, haba 25
5 (5 cm long x 2 cm diameter each)
May niyog (1)
 Sapin-sapin 75 1 slice (5 x 3 x 4 cm each)
 Suman: Ibos 60 1 (8 x 4 x 2 cm)
45 1/2 of 15 x 3 x 2 cm
 Kamoteng kahoy
55 1 (8 x 4 x 2 cm)
Lihiya (1)
50 2 (9 x 3 x 2 cm each)
Marwekos (1)
100 2 (7 x 6 cm each)
 Tamales
 Tikoy 40 1 slice (10 x 3 x 1-1/2 cm)
 Tupig 35 1/2 of 14 x 3 x 1 cm
‘B. Rice equivalents
1. Bread
Pan amerikano 40 2 pcs
Pan de bonete (1) 40 1 pc
Pan de leche 40 1 pc
Pan de limon 40 1 pc
Pan de monay 40 1 pc
Pan de sal 40 3 pcs
Rolls (hotdog/hamburger) 40 1 pc
Whole wheat bread (1) 45 2 slice
2. Bakery products
Jelly roll 35 1 slice
Sponge cake 40 1 slice
Galyetas de patatas 30 10 pcs
Pasensiya 30 22 pcs
Masapudrida 25 1 pc
Marie 30 22 pcs
Lady fingers 30 5 pcs
Apas 25 6 pcs
Mamon tostado 30 3 pcs
1/2 of 7 cm diameter x 1-1/2 cm
Hopia hapon 35
thick, round
Ensaymada 35 1 pc
3. Corn and corn products
Binatog (1) 90 1/2 cup
Corn/rice curls and the like 25 1-1/4 cups
Corn flakes 25 1 cup
Corn, boiled (1) 65 1 pc (12 x 4 cm)
Baby corn 90 1 cup
Golden corn, canned (1) 145 1 cup
Corn pudding (1) 85 1 slice (5 x 4 x 2 cm)
4. Noodles, cooked:
Bihon, macaroni (1), 75 1 cup
sotanghon, spaghetti
5. Rootcrops
Sweet potato 80 1/2 of 11 cm long x 4-1/2 cm
Cassava (1) 85 diameter
Gabi (1) 100 1 (5 cm long x 4-1/2 cm diameter) or
Potato 165 1 cup
Ubi (1) 130 2 (6 cm long x 4 cm diameter each)
or 1 cup
2-1/2 of 7 cm long x 4 cm diameter
 each
1 (8-1/2 cm long x 4-1/2 cm
diameter)
6. Beans and Nuts
Chestnut, roasted (1) 40 11 pieces large or 20 pieces small
(kastanyas, binusa)
7. Others
Breakfast cereals 25 1/2 cup
Cornstarch 25 5 teaspoon
Flour, all purpose 25 3 tablespoons
Ice cream, regular 90 1/3 cup
Sago, cooked 120 1/2 cup, cooked

(1) These foods are good sources of fiber.

List 5 - Meat and Fish Exchange

Foods high in protein (except milk) compose the meat and fish exchange list. These
foods include meat, fish, eggs, poultry, and legumes.

In addition to protein majority of the foods in the list are also good sources of iron,
zinc, and other B-complex vitamins. Those from animal origin are particularly rich in
vitamin B12. Seafoods, nuts, legumes and soybeans are good sources of
magnesium, zinc and iron. Organ meats like liver as well as egg, clams, soybeans
and nuts are rich in iron.

Foods from animal sources contain cholesterol, the richest sources of which are egg
yolk, liver, kidney, brains, sweetbreads and fish roe while smaller amounts are
found in meat. Foods from plant sources contain negligible cholesterol.

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.

1 exchange of meat and fish or substitute in the sub-groups contains:

Energy
PRO (g) Fat (g)
(kcalorie)
Low Fat Meat and Fish 8 1 41
Medium-Fat Meat and Fish 8 6 86
High-Fat Meat and Fish 8 10 122

A. LOW FAT MEAT AND FISH

EXCHANGES
Wt. (g)
Food Measure
E.P. Ckd
1. Lean meat
a. Beef 30 1 slice, matchbox size
Shank (bias), lean meat (laman), (5 x 3 1/2 x 1-1/2 cm
Round (pierna corta at pierna
larga),
tenderloin (solomilyo),
porterhouse steak (tagiliran,
gitna),
sirloin steak (tagiliran, hulihan),
centerloin (tagiliran, unahan)
b. Carabeef
Shank (bias), round (hita), 30 1 slice matchbox size
meat (laman: bahagya, (5 x 3 -1/2 x 1-1/2 cm
katamtaman at walang taba),
shoulder (paypay), round
(pierna corta at pierna larga),
rump (tapadera)
c. Lean pork
Tenderloin, well trimmed 30 1 slice, matchbox size
(lomo) (6-1/2 x 3 x 1-1/2 cm)
d. Chicken
1 small leg (13-1/2 cm long x
Leg (hita) or 30
3 cm diameter
1 slice, matchbox size (5 x 3-
meat (laman) or 30
1/2 x 1-1/2 cm
breast meat (pitso) 30 1/4 breast - 6 cm long
2. Variety meats / Internal organs 35 3/4 cup
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 (12 cm each)
Octopus (pugita) 30 1/2 cup
Squid (pusit) 25 3 (7 x 3 cm each)
1/3 cup shelled or 3 cups w/
Shells: Halaan 75
shell
1/2 cup shelled or 3 cups w/
Kuhol 50
shell
1/3 cup shelled or 2 cups w/
Susong pilipit 65
shell
1 cup shelled or 2-3/3 cups w/
Paros 60
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
Pusit 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

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
1 slice (4 cm diameter x 2 cm
Leg (pata) 30
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 (pakpak) 25 I medium or 2 small
Head (ulo) 35 2 heads
7. Beans
Soybean (utaw) 40 1/2 cup
8. Processed Foods
a. Fish Products
Sardines canned in oil / tomato
45 1 (10 x 4-1/2 cm)
sauce
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
3 of 9 cm diameter x 0.3 cm
Ham sausage 55
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

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

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.

Margarine, butter and cream contain some vitamins in addtion to fat. Peanut butter
is particulary a good source of magnesium, potassium and zinc and contains
protein.

Fats may be classified into polyunsaturated, monosaturated or saturated. The fats

found in animal source except fish consist mainly of saturated fatty acids while
vegetables oils except coconut oil contain more of unsaturated fatty acids.

Coconut oils is unique in that it has shorter chain lenght fatty acids and is the only
vegetable oil that has 15-20 % medium chain triglycerides (MCT) is long chain fatty
acids such as those found in animal sources. MCt is digested, absorbed and
transported easily and oxidized rapidly as source of energy and has very low
tendecy to be deposited in adipose and other tissues.

Some vegetable oils, particulary oilve oil and peanut oil are good sources of
monosaturated fatty acids.

The role of unsaturated (poly and mono) fatty acids in lowering plasma cholesterol
level has been demonstrated in patients with diabetes, atherosclerosis and
hyperlimidemia. However, excessive intake of polyunsaturated fats is not
recommended as they may lower HDl cholesterol, commonly known as "good
cholesterol".

One Exchange of meat and fish when fried or sauteed will absorb approximately
ONE exchange of fat.

This list shows the kind and amount of fat to use for 1 fat exchange.

1 exchange = 5 grams fat = 45 kcalories

Wt (g)
Food Measure
E.P
Saturated Fats
Bacon 10 1 strip - 10 x 3 cm
Butter 5 1 tsp
Coconut, grated 20 2 tbsp
Coconut, cream 15 1 tbsp
Coconut oil 5 1 tsp
Cream cheese 15 1 tbsp
Latik 10 2 tsp
Margarine 5 1 tsp
Mayonnaise 5 1 tsp
Sandwhich spread 15 1 tbsp
Sitsaron 10 2 (5 x 3 cm each)
Whipping cream, heavy / light 15 1 tbsp

POLYUNSATURATED FATS
Oil (corn, marine, soybean, 5 1 tsp
rapeseed-canola, rice, sunflower,
safflower, sesame)

MONOSATURATED FATS
Avocado 65 1/2 of 12 x 7 cm
Peanut butter 10 2 tsp
Pili nut 5 5 pcs
Peanut oil, olive oil 5 1 tsp
Shortening 5 1 tsp

Alcoholic Beverages
This list gives the fat equivalent of some commonly used alcoholic beverages.
Fat
Beverage Wt. (g) Measure Kcalories
Exchanges
Basi 170 1 glass - 6 oz 4 185
1 bottle - 11
Beer, cerveza 320 3-1/2 163
oz
1 brandy
Brandy, cognac 30 1-1/2 75
glass
1 cocktail
Daiquiri 56 3 124
glass
Gin, dry 43 1 jigger 2-1/2 107
1 bottle - 12
Gin, (ginebra) 360 18-1/2 832
oz
High ball 240 1 glass 4 170
1 cocktail
Manhattan 56 4 167
glass
1 cocktail
Martini 56 3 143
glass
Mint Julep 240 1 glass 5 217
Old Fashioned 240 1 glass 4 183
Rum 43 1 jigger 2-1/2 107
1 tall glass -
Tom Collins 300 4 182
10 oz
Tuba 240 1 glass 2 89
Whisky, scotch 43 1 jigger 2-1/2 107
Wine, red 100 1 wine glass 1-1/2 73
Wine, white 100 1 wine glass 2 85
Wine, champagne (sweet 100 1 wine glass 2 85
& dry)
Wine, port 100 1 wine glass 3-1/2 160
Wine, rose 100 1 wine glass 2 85
Wine, vermouth, French 100 1 wine glass 2-1/2 108
Wine, vermouth 100 1 wine glass 4 170

List - 7 Sugar Exchange List

One teaspoon of sugar is equivalent to 1 exchange.

The following list shows the kinds and amounts of sweets and other forms of sugar
to use for 1 sugar exchange.

1 exchange = 5 grams carbohydrate = 20 kcalories

Wt. (g)
Food Measure
E.P.
Banana chip 1 ( 6 x 3-1/2 cm)
5
Bukayo 5 1 (3-1/2 x 1 cm)
Caramel 5 1 (2 x 2 cm)
Champoy 5 1 (2 cm diameter)
Chewing gum, bubble gum 5 1 pc
Condensed milk 10 2 tsp
Hard candy 5 1 (3 x 2 x 0.5 cm)
Honey 5 1 tsp
Jams, jellies, preserves 10 2 tsp
2-1/2 of 2 cm diameter
Maraschino cherries 20 ch)
each
1 (2-1/2 cm
Marshmallow 5
diameter)
Matamis sa bao 5 1 tsp
Nata de coco 15 2 tbsp
Nata de pinya 10 2 tbsp
Pakaskas 5 1 tsp
Panutsa, grated 5 1 tsp
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)
1 (1-1/2 cm long x 1 cm
Sampaloc candy 5 ick)
thick)
Sugars (white, brown, pure
5 1 tsp
cane, syrup)
Taho w/ syrup & sago 40 1/4 cup
Tira - tira 5 1 pc
 1(2-1/2 x 1-1/2 x 1
Toffee candy 5
cm)
Ube, haleya 10 1 tsp
Yema 5 1 (5 x 1-1/4 cm)
Wt. (g) Sugar Kcalori
Food Measure
E.P. Exchanges es
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
Rimas, matamis 40 1 (8 x 4 cm) 8 160
Ubedol 20 1 bar (5 x 2 cm) 4 80

Beverage List

Net Content Sugar Kcalorie

Beverage Measure
(ml) Exchanges s
1 bottle regular
A. Soft drink 237 5 100
size
B. Fruit Flavored
Drink
Concentrate
Grape 5 1 tsp 1 20
Grapefruit, lemon,
10 2 tsp 1 20
orange, strawberry
Mango, guwayabano,
pineapple-pomelo, 20 4 tsp 1 20
pomelo
Powder 5 1 tsp 1 20
Tetra-brick +
Apple 250 1 tetra-brick 6-1/2 130
Guwayabano 250 1 tetra-brick 7-1/2 150
Mango 200 1 tetra-brick 5-1/2 110
Melon 200 1 tetra-brick 8-1/2 170
Orange 250 1 tetra-brick 6-1/2 140
Pineapple 250 1 tetra-brick 6 120
Plastic Bottle
1 small plastic
Mr. Juicy orange 225 4-1/2 90
bottle

Beverage Net Measure Kcal PR Fat CHO

Contents O
(ml)
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
Klim Lite++ 25 4 tbsp 103 8 3 12
Cocoa 25 5 tbsp 68 5 5 12
Milo 15 2-1/2 tbsp 57 2 0.1 12
Ovaltine 15 2 tbsp 57 2 0.1 12
E. Yoghurt Drink +
Natural 125 1 bottle 100 2 <1 20
Fruit flavored
Strawberry 100 1 bottle 70 <1 <1 17
Guwayabano 125 1 bottle 70 <1 <1 17
F. Fruit Flavored
Yoghurt +
Mandarin orange 100 7 tbsp 120 5 3 17
Mango bits 125 1/2 cup 170 6 4 29
G. Yoghurt Lite n’ Rite
+
Apricot 125 1/2 cup 50 5 <1 6
Grape 100 7 tbsp 40 4 <1 5
Natural 125 1/2 cup 100 2 <1 20
Orange 100 7 tbsp 40 4 <1 5
Strawberry 125 1/2 cup 50 5 <1 6
H. Diet Cola ++ 237 1 bottle 2 0.2 0 0.2
330 1 can 3 0.3 0 0.3

+ Nutritional information taken from product label.

++Nutritional information taken from distributor company.