1 cup raw leafy vegetable

2 cups cooked leafy vegetable

1/2 cup raw starchy vegetable
1/2 cup cooked starchy vegetable
1/2 cup pure vegetable juice
Leafy and non-starchy vegetables:

alugbati leaves
ampalaya leaves
ampalaya fruit
baguio beans (abitsuelas)
bamboo shoot (labong)
banana heart (puso na saging)
bataw pods
cabbage
camote leaves
chinese Cabbage
cauliflower
celery
chayote fruit
chayote leaves
cucumber
eggplant
gabi leaves
kangkong
lettuce
malunggay leaves
malunggay pods
mushroom, fresh
mustard leaves
okra
onion bulb
papaya green
patola
pepper fruit
pepper leaves
petsay
radish
saluyot
sigarilyas pods
spinanch
string beans leaves (sitaw, dahon)
sweet pea pods (sitsaro)
tomato
upo

Starchy Vegetables:

carrot
coconut shoot (ubod)
cowpea, pods (paayap bunga)
kamansi
lima bean, pods (patani, bunga)
mungbean sprout (toge)
pigeon pea pods (kadyos, bunga)
singkamas tubber (lamang ugat)
squash fruit
string beans pod (sitaw, bunga)

1 pc fruit:

apple
banana
saba
chico
atis
balimbing
indian mango
pear
santol
star apple
kiwi

1 slice fruit:

Other fruits:

Canned, drained fruits:

dalanghita 2 pcs
duhat 20 pcs
grapes 10 pcs (small) or 4 pcs (large)
lanzones 5 pcs
lychees 5 pcs
makopa 3 pcs
mangosteen 3 pcs
rambutan 8 pcs
siniguelas 5 pcs
strawberry 1 cups
suha 3 segments
jackfruit 3 segments
tamarind 2 segments

champoy, salted- 4 pcs

dates, pitted 3 pcs
dikyam 2 pcs
mango chips 2 pcs
prunes , seedless 3 pcs
raisins, seedless 2 tbsp

Dried:

applesauce 3 tbsp
fruit cocktail in light syrup 3 tbsp
peach halves 1 1/3 halves
pineapple, crushed 3 tbsp
pineapple, sliced 1 slice

Fruit juices:

Milk and milk substitute:

green mango
ripe mango
marang
melon
papaya
pineapple
watermelon

nonfat powdered milk - 4 level tbsp

whole milk - 120 ml
nonfat milk - 240 ml
low fat milk - 240 ml
plain nonfat yogurt - 1/2 cup
calcium-fortified low fat soy milk - 240 ml
calcium-fortified non fat soy milk - 240 ml
calcium-fortified vegetable juice - 240 ml

unsweetened fruit juice - 80 ml

coconut juice - 240 ml

Cheese:

low fat soy cheese - 1 slice (30 g)

low fat cheese - 1 slice (35 g)
cottage cheese - 60 g

Rice and rice products:

cooked white rice - 1/2 cup

cooked brown rice - 1/2 cup
cooked rice gruel - 1 1/2 cup
rice cake - 1 slice (30g)
palitaw - 4 pcs
espasol - 2 pcs

Bread:

Corn products:

Noodles, cooked:

corn boiled - 1 cob (120 g)

binatog - 1/2 cup
corn flakes - 1 cup

breakfast cereals - 1/2 cup

cornstarch - 5 tsp
flour, all purpose - 3 tbsp
sago, cooked - 1/2 cup cooked
whole wheat cereals - 1/2 cup
cooked rolled oats -1/2 cup
all purpose flour - 3 tbsp
cooked sago - 1/2 cup

Others:

lean pork
tenderloin, well trimmed
(lomo)
meat (laman)

shank (bias), round (hita),

meat (laman: bahagya,
katamtaman at walang taba),
shoulder (paypay), round
(pierna corta at pierna larga),
rump (tapadera)

Poultry

Fish and seafood

sweet potato - 1/2 cup

cassava - 1 cup
gabi - 1 cup
potato - 1 1/3 cups
ubi - 1 1/3 cups

Carabeef

shank (bias), lean meat (laman),

round (pierna corta at pierna larga),
tenderloin (solomilyo),
porterhouse steak (tagiliran, gitna),
sirloin steak (tagiliran, hulihan),
centerloin (tagiliran, unahan)

Pork

bihon, macaroni, stonghon, spaghetti - 1 cup

cooked pasta - 1 cup (75 g)
cooked noodles - 1 cup (75 g)

Root crops:

1 slice (30g) meat:

Beef

slice bread, white - 2 slices

pan de sal - 3 pcs small (45 g)
mamon Tostado - 3 pcs
lady fingers - 5 pcs
hopia- 1 1/2 pc
ensaymada - 1 pc
whole wheat bread - 2 slices (45 g)
sponge cake - 1 slice (40 g)
plain ensaymada - 1 pc (35 g)

bangus - 1 slice (35 g)

galungggong - 1 pc (35 g)
medium size tilapia - 1 pc (75 g)
tuna - 1 slice (60 g)
swahe -5 pcs
sugpo - 2 pcs
shelled clams - 1/3 cup
shelled mussels - 1/3 cup
salmon flakes - 1/3 cup
tuna in brine - 1/3 cup

chicken leg - 1 pc (30 g)

chicken meat - 1 slice (30 g)
chicken breast - 1 slice (30 g)
chicken liver - 3/4 cup (35 g)
chicken egg - 1 pc (60 g)
quail egg - 9 pcs

Deli/Specialty meats and fish

sardines - 1 pc (45 g)
corned beef - 3 tbsp (40 g)
tofu - 1 pc (60 g)
lean ham - 1 slice (35 g)
skinless longganisa - 1 pc (25 g)
Vienna sausage - 4 pcs (70 g)
lean tocino - 1 slice (45 g)

bacon - 1 strip (10 g)

regular butter - 1 tsp
coconut oil - 1 tsp
olive oil - 1 tsp
cream cheese - 1 tbsp
regular mayonnaise - 1 tsp
peanut butter - 2 tsp
avocado - 1/2 slice
all purpose cream - 1 tbsp
roasted peanuts - 1/3 cup (25 g)