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
Acelgas (Chinese cabbage)
Alagaw leaves (1)
Alugbati leaves (2)
Ampalaya fruit
Ampalaya leaves (2)
Balbalulang (seaweed) (1)
Baguio beans (abitsuelas)
Bamboo shoot (labong)
Banana heart (puso na saging)
Bataw pods (1)
Beets
Cabbage
Cassava leaves and tops (1,2)
Cauliflower
Camote leaves (1,2)
Celery
Chayote fruit (2)
Chayote leaves (2)
Cucumber
Eggplant
Gabi leaves (1,2)
Garlic leaves (1)
Himbabao (1)
Kangkong (2)
Katuray flowers (1)
Katuray leaves (1)
Lettuce (2)
Malunggay leaves (2)
Malunggay pods
Mushroom, fresh
Mustard leaves (2)
Okra
Onion bulb
Pako (1,2)

Papaya green
Patola
Pepper fruit
Peppper leaves (2)
Petsay (2)
Pokpoklo (seaweed)
Radish
Saluyot (1,2)
Sigarilyas pods
Spinanch (2)
Squash flowers (2)
Squash leaves (1)
String beans leaves (sitaw, dahon) (2)
Sweet pea pods (sitsaro)
Talinum (2)
Tomato (2)
Unsoy (2)
Upo
Group B
Fresh:
Carrot (2)
Coconut shoot (ubod)
Cowpea, pods (paayap bunga) (1)
Kamansi (1)
Langka, hilaw (1)
Lima bean, pods (patani, bunga)
Mungbean sprout (toge)
Pigeon pea pods (kadyos, bunga) (1)
Rimas
Singkamas pods (bunga) (1)
Singkamas tuber (lamang ugat)
Squash fruit

String beans pod (sitaw, bunga)

Processed:
Food

Weight in grams
Edible Portion (E.P.)

Asparagus tips
Baby corn
15
each)
Green peas, canned
(Gisantes, nakalata)
Golden sweet corn, canned (1)
Mushroom, canned
110
Tomato juice, canned
Water chestnut, canned

90

1 cup
2 (8 cm long x 5-1/2 cm circumference

15
20
60
25

Measure

1 tablespoon
2 tablespoon
1/3 cup
1/2 cup undiluted
3 (2 cm diameter each)

(1) These vegetables are rich sources of fiber.

sources of pro Vitamin A.

(2) These vegetables are rich

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.

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

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

Fresh:

Banana:

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)

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

Mango:

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)

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

Sweetened (apple, mango,

pineapplegrapefruit,pineappleorange)

60

1/4 cup

Unsweetened
(orange,pineapple, prune)

80

1/3 cup

80

1/3 cup

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

Dried:

Canned juices:

Bottled (sweetened):
Orange, guwayabano,
mango
Others:

(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 subCHO (g)
groups of milk contains:
Whole Milk
12
Low fat milk
12
Very low fat milk
12
Food
Whole Milk
Milk, evaporated, untiluted
Milk, evaporated, filled,
undiluted
Milk, evaporated, recombined,
undiluted
+ Milk, fresh carabao's
Milk, fresh cow's
Milk, powdered

PRO (g)
8
8
8

Fat
(g)
10
5

Energy (Kcalories)
170
125
80

Wt. (g)
E.P.

Measure

125

1/2 cup

125

1/2 cup

125

1/2 cup

250
250

1 cup
1 cup
1/4 cup or 4 level
tablespoons

30

Low Fat Milk:

Powdered

30

Lite Low fat Milk

250

Skimmed (Non-Fat)/Very
Low Fat:
++ Buttermilk: liquid
powdered
Long life skimmed milk
Yoghurt

185
25
250
125

1/4 cup or 4 level

tablespoons
1 tetra-brick

2/3 cup
1/4 cup or 4 level
tablespoons
1 cup
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.
Food
A. Rice and rice products
1. Rice, cooked
2. Rice gruel (lugaw)
thin consistency
medium consistency
thick consistency
3. Rice Products
Ampaw: Pinipig
Rice

Wt (g)
E.P.

Measure

80

1/2 cup

705
435
250

4-1/2 cups
3 cups
1-1/2 cups

25
25

3 (9 x 3-1/2 x 2 cm each)
1 (9 x 3-1/2 x 2 cm)
1 slice (1/4 of 15cm diameter,2 cm
thick
1 slice (6 x 3 x 3 cm)
1 slice (10 x 5 x 1 cm)
1/2 of 15 x 3 x 2 cm
2 (11 x 2-1/2 x 1-1/2 cm each
1 (4 x 6 x 2 cm)
1 slice (7 x 3 x 1-1/2 cm)
1 (6 cm diameter x 2-1/2 cm)
4 (7-1/2 x 4 x 0.3 cm each)
2 (11 x 2 x 1 cm each)
3 (4 x 3 cm each)
1 slice (9-1/2 x 3 x 3-1/2 cm)
3 (3-1/2 cm diameter x 1-1/2 cm
thick each)
5 (5 cm long x 2 cm diameter each)

Bibingka: Galapong
Malagkit

45
40

Biko
Casava cake
Espasol (1)
Kalamay: Latik
Ube
Kutsinta
Palitaw, walang niyog
Puto: Bumbong
Pula

40
45
35
50
55
60
55
40
45

Puti
Seko, bilog
Seko, haba
May niyog (1)

45
25
25

Sapin-sapin
Suman: Ibos

75
60
45

1 slice (5 x 3 x 4 cm each)
1 (8 x 4 x 2 cm)
1/2 of 15 x 3 x 2 cm

Kamoteng kahoy
Lihiya (1)
Marwekos (1)
Tamales
Tikoy
Tupig
B. Rice equivalents
1. Bread
Pan amerikano
Pan de bonete (1)
Pan de leche
Pan de limon
Pan de monay
Pan de sal
Rolls (hotdog/hamburger)
Whole wheat bread (1)
2. Bakery products
Jelly roll
Sponge cake
Galyetas de patatas
Pasensiya
Masapudrida
Marie
Lady fingers
Apas
Mamon tostado
Hopia hapon
Ensaymada
3. Corn and corn products
Binatog (1)
Corn/rice curls and the like
Corn flakes
Corn, boiled (1)
Baby corn
Golden corn, canned (1)
Corn pudding (1)
4. Noodles, cooked:
Bihon, macaroni (1),
sotanghon, spaghetti
5. Rootcrops
Sweet potato
Cassava (1)
Gabi (1)
Potato
Ubi (1)

55
50
100

1 (8 x 4 x 2 cm)
2 (9 x 3 x 2 cm each)
2 (7 x 6 cm each)

40
35

1 slice (10 x 3 x 1-1/2 cm)

1/2 of 14 x 3 x 1 cm

40
40
40
40
40
40
40
45

2
1
1
1
1
3
1
2

35
40
30
30
25
30
30
25
30

35

1 slice
1 slice
10 pcs
22 pcs
1 pc
22 pcs
5 pcs
6 pcs
3 pcs
1/2 of 7 cm diameter x 1-1/2 cm
thick, round
1 pc

90
25
25
65
90
145
85

1/2 cup
1-1/4 cups
1 cup
1 pc (12 x 4 cm)
1 cup
1 cup
1 slice (5 x 4 x 2 cm)

75

1 cup

80
85
100
165
130

1/2 of 11 cm long x 4-1/2 cm

diameter
1 (5 cm long x 4-1/2 cm diameter) or
1 cup
2 (6 cm long x 4 cm diameter each)
or 1 cup
2-1/2 of 7 cm long x 4 cm diameter

35

pcs
pc
pc
pc
pc
pcs
pc
slice

each
1 (8-1/2 cm long x 4-1/2 cm
diameter)
6. Beans and Nuts
Chestnut, roasted (1)
(kastanyas, binusa)
7. Others
Breakfast cereals
Cornstarch
Flour, all purpose
Ice cream, regular
Sago, cooked

40

11 pieces large or 20 pieces small

25
25
25
90
120

1/2 cup
5 teaspoon
3 tablespoons
1/3 cup
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
Food

Wt. (g)
E.P. Ckd

Measure

1. Lean meat
a. Beef
Shank (bias), lean meat (laman),
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),
meat (laman: bahagya,
katamtaman at walang taba),
shoulder (paypay), round
(pierna corta at pierna larga),
rump (tapadera)
c. Lean pork
Tenderloin, well trimmed
(lomo)
d. Chicken

30

1 slice, matchbox size

(5 x 3 1/2 x 1-1/2 cm

30

1 slice matchbox size

(5 x 3 -1/2 x 1-1/2 cm

30

1 slice, matchbox size

(6-1/2 x 3 x 1-1/2 cm)

30
35

1 small leg (13-1/2 cm long x

3 cm diameter
1 slice, matchbox size (5 x 31/2 x 1-1/2 cm
1/4 breast - 6 cm long
3/4 cup

35

1 slice (7 x 3 x 2 cm)

Leg (hita) or

30

meat (laman) or

30

breast meat (pitso)

2. Variety meats / Internal organs
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
(e.g. bakoko, bangus,
dalag, labahita, lapu-lapu, etc.)

Meduim variety:
Hasa-hasa, dalangang bukid
Galunggong
Hito
Small variety:
Sapsap
Tilapya
Tamban
Dilis
4. Other Seafoods
Alamang, tagunton
Aligue: Alimango
Alimasag
Alimango / Alimasag, laman
Lobster
Talangka
Shrimps: Puti
Sugpo
Suwahe
Octopus (pugita)
Squid (pusit)

35
35
35

1 (18 x 4-1/2 cm
1 (14 x 3-1/2 cm
1/2 of 22 x 5 cm

35
35
35
35

2 (10 x 5 cm each)
2 (12 x 5 cm each)
2 (12-1/2 x 3 cm each
1/4 cup

30
15
50
20
30
30

1-1/4 tablespoons
1 tablespoons
3 tablespoons
1/4 cup or 1/2 piece medium
2 tablespoons
75 pcs A.P

25
25
25
30
25

5 (12 cm each)
2 (13 cm each)
5 (12 cm each)
1/2 cup
3 (7 x 3 cm each)
1/3 cup shelled or 3 cups w/
shell
1/2 cup shelled or 3 cups w/
shell
1/3 cup shelled or 2 cups w/
shell
1 cup shelled or 2-3/3 cups w/
shell

Shells: Halaan

75

Kuhol

50

Susong pilipit

65

Paros

60

5. Beans
Pigeon pea seeds, dried
(kadyos, buto, tuyo)
6. Cheese
Cottage cheese
A. Fish Products
Dried:
Daing:
Alakaak, alumahan, bisugo,
biyang puti
Lapu-lapu
Sapsap
Tamban

55

1/3 cup

60

1/3 cup

20

1(15-1/2 x 8 cm)

20
20
20

1/4 of 30 x 40 cm
3 (9 x 5 cm each)
1 (16 x 3 cm)

Tanigi
Tinapa:
Bangus
Galunggong
Tamban
Tuyo:
Alamang
Ayungin, dilis, sapsap,
tunsoy
Pusit
Canned:
Salmon
Tuna in brine
B. Meat Products
Tocino (lean)

20

1 slice (16 x 6 cm)

30
30
25

1/4 of 20 x 8 cm
1 (16 x 4 cm)
1 (16 x 5 cm)

15
20

1/3 cup
3(11-1/2 x 8 cm each)

15

1 (8 x 1 cm)

40
30

1/3 cup flaked

1/3 cup flaked

45

1 slice (11 x 4 x 0.5 cm)

30

1 slice, matchbox size

(5 x 3 -1/2 x 1-1/2 cm)

B. MEDIUM FAT MEAT AND FISH

EXCHANGES
1. Medium Fat Meat
a. Beef
Flank (kabilugan)
brisket (punta y pecho),
plate (tadyang),
chuck (paypay)
b. Pork
Leg (pata)
2. Variety meats / internal organs
Brain (utak) - pork, beef, carabeef
3. Fish
Karpa
4. Egg
Chicken
Quail's egg
salted duck's egg
5. Cheese
Cheese, cheddar
6. Chicken
Wings (pakpak)
Head (ulo)
7. Beans
Soybean (utaw)

30

1 slice (4 cm diameter x 2 cm
thick)

35

3/4 cup

35

1 slice (15 x 7 x 2 cm)

60
70
60

1 pc.
9 pcs.
1 pc.

35

1 slice (6 x 3 x 2 cm)

25
35

I medium or 2 small
2 heads

40

1/2 cup

8. Processed Foods
a. Fish Products
Sardines canned in oil / tomato
sauce
Tuna sardines
Tuna spread, canned
b. Meat Products
Corned beef
Ham sausage
c. Bean Products
Soybean cheese, soft (tofu)
Soybean cheese, soft (tokwa)

45

1 (10 x 4-1/2 cm)

50
30

1-1/2 of 6 x 4 x 3 cm each
2 tablespoons

40

3 tablespoons
3 of 9 cm diameter x 0.3 cm
thick each

55
100
60

1/2 cup
1 (6 x 6 x 2 cm)

C. HIGH FAT MEAT AND FISH

EXCHANGES
1. Pork
Ham (pigue)
2. Variety meats / internal organ
Tongue (dila) - pork, beef
3. Egg
Duck's egg
Balut
Penoy
4. Nuts
Peanuts, roasted
5. Cheese
Cheese, filled
Cheese, pimiento flavored
6. Processed Foods
Meat Products
Longanisa, chorizo style
Frankfurters
Salami
Vienna sausage
List 6 - Fat Exchange List

35

1 slice (3 cm cube)

35

3/4 cup

70
65
60

1 pc.
1 pc.
1 pc.

25

1/3 cup

50
40

1 slice (6 x 3 x 2-1/2 cm)

1 slice 6 x 3 x 2 cm

25
60
50
70

1 (12 x 2 cm)
1-1/2 of 12 x 1-1/3 cm
3 slices of 8 x 8 x 1 cm each
4 (5 x 2 x 2 cm)

Fat 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
Food
Saturated Fats
Bacon
Butter
Coconut, grated
Coconut, cream
Coconut oil
Cream cheese
Latik
Margarine

Wt (g)
E.P
10
5
20
15
5
15
10
5

Measure
1
1
2
1
1
1
2
1

strip - 10 x 3 cm
tsp
tbsp
tbsp
tsp
tbsp
tsp
tsp

Mayonnaise
Sandwhich spread
Sitsaron
Whipping cream, heavy / light
POLYUNSATURATED FATS
Oil (corn, marine, soybean,
rapeseed-canola, rice, sunflower,
safflower, sesame)
MONOSATURATED FATS
Avocado
Peanut butter
Pili nut
Peanut oil, olive oil
Shortening

5
15
10
15

65
10
5
5
5

1
1
2
1

tsp
tbsp
(5 x 3 cm each)
tbsp

1 tsp

1/2 of 12 x 7 cm
2 tsp
5 pcs
1 tsp
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
Wine, rose
Wine, vermouth, French
Wine, vermouth

100
100
100
100

1
1
1
1

wine
wine
wine
wine

glass
glass
glass
glass

3-1/2
2
2-1/2
4

160
85
108
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

Food
Banana chip
Bukayo
Caramel
Champoy
Chewing gum, bubble gum
Condensed milk
Hard candy
Honey
Jams, jellies, preserves
Maraschino cherries
Marshmallow

Wt. (g)
E.P.
5
5
5
5
5
10
5
5
10
20
5

Matamis sa bao
Nata de coco
Nata de pinya
Pakaskas
Panutsa, grated
Pastillas, duryan
Pastillas, gatas
Pastillas, langka

5
15
10
5
5
5
5
5

Sampaloc candy

Sugars (white, brown, pure

cane, syrup)
Taho w/ syrup & sago
Tira - tira

5
40
5

Measure
1 ( 6 x 3-1/2 cm)
1 (3-1/2 x 1 cm)
1 (2 x 2 cm)
1 (2 cm diameter)
1 pc
2 tsp
1 (3 x 2 x 0.5 cm)
1 tsp
2 tsp
2-1/2 of 2 cm diameter
ch)
each
1 (2-1/2 cm
diameter)
1 tsp
2 tbsp
2 tbsp
1 tsp
1 tsp
1 (5 x 1 x 1 cm)
1 (5 x 1 x 1 cm)
1 (5 x 1 x 1 cm)
1 (1-1/2 cm long x 1 cm
ick)
thick)
1 tsp
1/4 cup
1 pc

Toffee candy

Ube, haleya
Yema

10
5
Wt. (g)
E.P.
410
100
100
20
10
40
20

Food
Halo-Halo
Ice Candy (frostee)
Ice drop
Kundol, matamis
Pulvoron
Rimas, matamis
Ubedol

1(2-1/2 x 1-1/2 x 1
cm)
1 tsp
1 (5 x 1-1/4 cm)
Measure
2-1/3 cups
1 pc
1 pc
1 (7 x 5 cm)
1 (4 x 2-1/2 x 1 cm)
1 (8 x 4 cm)
1 bar (5 x 2 cm)

Sugar
Kcalori
Exchanges
es
4
80
3
60
4
80
4
80
2
40
8
160
4
80

Beverage List
Beverage
A. Soft drink
B. Fruit Flavored
Drink
Concentrate
Grape
Grapefruit, lemon,
orange, strawberry
Mango, guwayabano,
pineapple-pomelo,
pomelo
Powder
Tetra-brick +
Apple
Guwayabano
Mango
Melon
Orange
Pineapple
Plastic Bottle
Mr. Juicy orange

Beverage

Net Content
(ml)

Sugar
Exchanges

Kcalorie
s

1 bottle regular
size

100

1 tsp

20

10

2 tsp

20

20

4 tsp

20

1 tsp

20

237

Measure

250
250
200
200
250
250

1
1
1
1
1
1

tetra-brick
tetra-brick
tetra-brick
tetra-brick
tetra-brick
tetra-brick

6-1/2
7-1/2
5-1/2
8-1/2
6-1/2
6

130
150
110
170
140
120

225

1 small plastic
bottle

4-1/2

90

Net
Contents
(ml)

Measure

Kcal

PR
O

Fat

CHO

C. Flavored Milk Drink

+
Chocolate
Fruit
Banana split
Melon Recomb.
Strawberry Full Cream
Mocca
Vanilla
Chocolate
D. Powdered Drink
Klim Lite++
Cocoa
Milo
Ovaltine
E. Yoghurt Drink +
Natural
Fruit flavored
Strawberry
Guwayabano
F. Fruit Flavored
Yoghurt +
Mandarin orange
Mango bits
G. Yoghurt Lite n Rite
+
Apricot
Grape
Natural
Orange
Strawberry
H. Diet Cola ++

250

1 tetra-brick

200

31

230
250
250
230
230
230

1
1
1
1
1
1

160
200
220
210
210
210

6
8
8
7
7
8

2
5
8
7
7
7

29
31
31
28
28
29

4 tbsp
5 tbsp
2-1/2 tbsp
2 tbsp

103
68
57
57

8
5
2
2

3
5
0.1
0.1

12
12
12
12

125

1 bottle

100

<1

20

100
125

1 bottle
1 bottle

70
70

<1
<1

<1
<1

17
17

100
125

7 tbsp
1/2 cup

120
170

5
6

3
4

17
29

125
100
125
100
125
237
330

1/2 cup
7 tbsp
1/2 cup
7 tbsp
1/2 cup
1 bottle
1 can

50
40
100
40
50
2
3

5
4
2
4
5
0.2
0.3

<1
<1
<1
<1
<1
0
0

6
5
20
5
6
0.2
0.3

25
25
15
15

tetra-brick
tetra-brick
tetra-brick
tetra-brick
tetra-brick
tetra-brick

+ Nutritional information taken from product label.

++Nutritional information taken from distributor company.