RICE and SUBSTITUTES (Cont.

)
1 Serving

8gms of Fat

Cornik . . . . . . . . . . . . . . . . . . . . . . . .
French Fries . . . . . . . . . . . . . . . . . . .
Instant Noodles . . . . . . . . . . . . . . . .

cup
1 cup
pack

Skyflakes . . . . . . . . . . . . . . . . . . . . .

4 pieces

1 Serving

Doughnut, plain (no sugar) . . . . . . . .

Ice cream, plain . . . . . . . . . . . . . . . .
Tortilla chips . . . . . . . . . . . . . . . . . .

1 Serving

Corn Chips . . . . . . . . . . . . . . . . . . . . .
Empanada . . . . . . . . . . . . . . . . . . . . .
Sunflower biscuit . . . . . . . . . . . . . . .
Croissant, plain . . . . . . . . . . . . . . . . .
Potato chips . . . . . . . . . . . . . . . . . . .
Muffin . . . . . . . . . . . . . . . . . . . . . . . .

10gms of Fat
piece
cup
6 small pieces

15gms of Fat
1 and 1/3 cups
1 small
9 pieces
1 piece
1 and cups
1 piece

MILK
A. Whole Milk or Full Cream Milk
1 Serving
=
10gms of Fat
Evaporated Milk . . . . . . . . . . . . . . . .
Cows or Carabaos Milk, fresh . . . . .
Powdered Milk . . . . . . . . . . . . . . . . .

B. Low Fat Milk

1 Serving

Powdered Milk . . . . . . . . . . . . . . . . .
Lite Low Fat Milk . . . . . . . . . . . . . . .
Plain low-fat yogurt . . . . . . . . . . . . .

cup
1 cup
4 level Tablespoon

5gms of Fat
4 level Tablespoon
1 tetra brick
cup

C. Skimmed (Non-Fat) or Very Low Fat Milk

1 Serving
=
1-2gms of Fat
Non-Fat Milk, liquid . . . . . . . . . . . . .
Non-Fat Milk, powder . . . . . . . . . . .
Plain nonfat yogurt . . . . . . . . . . . . .

1 cup
1 cup
cup

MEAT and SUBSTITUTE

1 Serving

1 Matchbox Size or
30 gms or 1 ounce cooked meat

No visible fat and skin

Cooked without oil unless specified
A. VERY LEAN MEAT
1 SERVING

0-1 grams Fat

35 CALORIES

Poultry:
Chicken or Turkey, Duck . . . . . . .
1 matchbox size
[white meat (BREAST part), no skin]
Fish: (Any fresh, frozen fish)
A.
Large variety . . . . . . . . . . .
1 slice
Bakoko, bangus, dalag, labahita, lapu-lapu, etc.
B.
Medium variety . . . . . . . . .
1 piece
Hasa-hasa, dalagang bukid, galunggong, hito
C.
Small Variety . . . . . . . . . . .
2 pieces
Asohos, ayungin, sapsap, tilapya, tamban
D.
Canned/Processed:
Salmon . . . . . . . . . . . . . . .
1/3 cup flaked
Tuna in brine or in water . .
1/3 cup flaked
Fishball . . . . . . . . . . . . . . . . . . .
6 pieces
Shellfish:
Alamang . . . . . . . . . . . . . . . . . . . . . .
1 and tablespoons
Alimango/alimasag, laman . . . . . . . .
cup or
piece medium
Lobster . . . . . . . . . . . . . . . . . . . . . . .
2 tablespoons
Shrimps: Puti . . . . . . . . . . . . . . . . . .
5 pieces
Sugpo . . . . . . . . . . . . . . . .
2 pieces
Suwahe . . . . . . . . . . . . . . .
5 pieces
Squid (pusit) . . . . . . . . . . . . . . . . . . .
3 pieces
Shells: Halaan . . . . . . . . . . . . . . . . .
1/3 cup shelled
or 3 cups with shell
Kuhol . . . . . . . . . . . . . . . . . .
cup shelled
or 3 cups with shell
Paros . . . . . . . . . . . . . . . . . .
1 cup shelled
or 2 and 2/3 cups with shell
Other:
Egg whites . . . . . . . . . . . . . . . . . . .
2
Kidney (high in cholesterol) . . . . .
30 gms or 1 oz

B. LEAN MEAT
1 SERVING

3 grams Fat
55 CALORIES

Beef: . . . . . . . . . . . . . . . . . . . . . . .
1 matchbox size
Lean beef trimmed of fat such as round, sirloin,
flank steak; tenderloin; roast (rib, chuck, rump);
steak (T-bone, porterhouse, cubed) ground round
Pork: . . . . . . . . . . . . . . . . . . . . . . . . . .
1 matchbox size
Lean pork, such as fresh ham; canned, cured, or boiled ham;
Canadian bacon;tenderloin, center, loin chop
Poultry: . . . . . . . . . . . . . . . . . . . . . . .
1 matchbox size
Chicken or turkey [dark meat(leg and thigh), no skin]
Chicken (white meat, with skin),
Domestic duck or goose (well-drained of fat, no skin)
Fish:
(uncreamed, smoked)
Herring, Salmon, catfish . . . . . . . .
30 gms or 1 oz
Oysters . . . . . . . . . . . . . . . . . . . . . . .
6 medium
Sardines (canned) . . . . . . . . . . . . . . .
2 medium
Tuna (canned in oil, drained) . . . . . .
30 gms or 1 oz
Cheese:
4.5%-fat cottage cheese. . . . . . . .
Grated Parmesan. . . . . . . . . . . . . . .
Other:
Liver, heart (high in cholesterol) . .

C. MEDIUM-FAT MEAT
1 SERVING

Beef: . . . . . . . . . . . . . . . . . . . . . . .
Ground beef, corned beef, Ribs trimmed
Pork: . . . . . . . . . . . . . . . . . . . . . . .
Top loin, pork chop, Boston butt, cutlet
Lamb: . . . . . . . . . . . . . . . . . . . . . . .
Rib roast, ground

cup
2 tbsp
30 gms or 1 oz

5 grams Fat
75 CALORIES
1 matchbox size
of fat
1 matchbox size
1 matchbox size

Poultry: . . . . . . . . . . . . . . . . . . . . . . .
1 matchbox size
Chicken (dark meat, with skin), ground turkey, or
ground chicken, fried chicken (with skin)
Fish: . . . . . . . . . . . . . . . . . . . . . . .
1 matchbox size
Any fried fish product
Cheese: with 5 grams or less of fat per oz
Feta, Mozzarella. . . . . . . . . . . . . . . .
2 tablespoon
Others:
Egg (limit to 3 per week) . . . . . . . . .
1 piece
Century egg . . . . . . . . . . . . . . . . . . . .
1 piece

Soy milk. . . . . . . . . . . . . . . . . . . . . . .
Tofu . . . . . . . . . . . . . . . . . . . . . . . . . .
Tokwa . . . . . . . . . . . . . . . . . . . . . . . . .
Taho . . . . . . . . . . . . . . . . . . . . . . . . . .

D. HIGH-FAT MEAT
1 SERVING

1 cup
cup or 4 oz
1 piece
2 and cups

8 grams Fat
100 CALORIES

Remember these items are high in saturated fat, cholesterol, and calories
and may raise, blood cholesterol levels if eaten on a regular basis.

Pork: . . . . . . . . . . . . . . . . . . . . . . . .
1 matchbox size
Spareribs, ground pork, pork sausage
Cheese: . . . . . . . . . . . . . . . . . . . . . .
1 matchbox size
Cheddar cheese . . . . . . . . . . . . . . .
1 slice
Cheese, native (kesong puti) . . . . .
2 slices
Cheese, spread (chiz whiz) . . . . . .
4 tablespoons
Other:
Processed sandwich meats with 8 grams or less of fat per oz,
such as bologna, pimiento loaf, salami
2 3 slices
Longanisa, chorizo style . . . . . . . .
1 piece
Spam . . . . . . . . . . . . . . . . . . . . . . . .
2 slices
Vienna sausage . . . . . . . . . . . . . . . .
4 pieces
Bacon . . . . . . . . . . . . . . . . . . . . . . . .
3 slices (20slices/lb)
Tongue (dila)- pork, beef . . . . . .
cup
Count as 1 High Fat Meat plus 1 fat exchange:
Hotdog . . . . . . . . . . . . . . . . . . . . . .
1 and pcs
Peanut butter . . . . . . . . . . . . . . . .
2 tbsp
Peanut, dry roasted . . . . . . . . . . .
1/3 cup

FATS and OILS

1 Serving

5gms of Fat

A. Monounsaturated Fats (MUFA)

Avocado, medium . . . . . . . . . . . . . .
Oil (Canola, olive, peanut). . . . . . . .
Nuts: Almonds, cashew. peanuts
Pili nut . . . . . . . . . . . . . . . .
Peanut butter . . . . . . . . . . . . . . . . .
Sesame seeds . . . . . . . . . . . . . . . .

1/8 slice
1 teaspoon
6 nuts
5 pieces
2 teaspoons
1 tablespoon

B. Polyunsaturated Fats (PUFA)

Mayonnaise
Regular . . . . . . . . . . . . . . .
Reduced-fat . . . . . . . . . . . .

1 teaspoon
1 tablespoon

Walnut . . . . . . . . . . . . . . . . . . . . . . 4 halves
Oil (Corn, safflower, soybean, sunflower)1 teaspoon
Salad dressing
Regular . . . . . . . . . . . . . . . . . .
1 tablespoon
Reduced fat . . . . . . . . . . . . . . .
2 tablespoons
Seeds (Pumpkin, sunflower). . . . . . . . .
1 tablespoon

C. Saturated Fats

Saturated fats can raise blood cholesterol levels.

Bacon . . . . . . . . . . . . . . . . . . . . . . . . .
Butter . . . . . . . . . . . . . . . . . . . . . . . . .
Coconut, grated . . . . . . . . . . . . . . . . .
Coconut cream . . . . . . . . . . . . . . . . .
Coconut oil . . . . . . . . . . . . . . . . . . . .
Cream cheese . . . . . . . . . . . . . . . . .
Latik . . . . . . . . . . . . . . . . . . . . . . . . .
Sour cream . . . . . . . . . . . . . . . . . . .
Sitsaron . . . . . . . . . . . . . . . . . . .. . .
Whipping cream . . . . . . . . . . . . . . .
Kropeck . . . . . . . . . . . . . . . . . . . . . .

1 strip
1 teaspoon
2 tablespoons
1 tablespoon
1 teaspoon
1 tablespoon
2 teaspoons
2 tablespoons
2 pieces
1 tablespoon
4 pieces

FAST FOODS
Grams of Fat
Chicken nuggets 6 pieces . . . . . . . . . . . . . . . 15gms
Chicken breaded and fried 1 piece . . . . . . . . 30gms
Fish sandwich with tartar sauce 1 slice . . . . . 20gms
French fries, thin 20 to 25 pieces . . . . . . . . . 10gms
Hamburger, regular 1 patty . . . . . . . . . . . . . . 20gms
Hamburger, large 1 patty . . . . . . . . . . . . . . .
25gms
Individual pan pizza 1 slice . . . . . . . . . . . . . . 30gms
Pizza, cheese, thin crust 2 slices . . . . . . . . . 15gms
Pizza, meat topping, thin crust 2 slices . . . . . 20gms
Soft ice cream cone 1 small . . . . . . . . . . . . . 2gms
Submarine sandwich 1 sub (6 inches) . . . . . . 15gms
Salisbury steak with gravy, rice . . . . . . . . . . . . . 15gms
Taco, hard shell 1 serving . . . . . . . . . . . . . . . 20gms
Taco, soft shell 1 serving . . . . . . . . . . . . . . . . 10gms

VEGETABLES
Boiled Vegetables
cup Sauteed Vegetables

=
=

0 gms of Fat
5 gms of Fat

RICE and SUBSTITUTES

1 Serving
Boiled Camote
Boiled Corn
Boiled Gabi
Boiled Mongo

01 gms of Fat

Boiled Ubi
Bread (not oily)
Chestnut
Lugao, plain

1 Serving

5gms of Fat

Fried Rice . . . . . . . . . . . . . . . . . . . . .
Bihon, Sot1anghon Guisado . . . . . . . .
Canton/Miki, Mami (uncooked) . . . . .
Cheese cupcake . . . . . . . . . . . . . . . .
Fried Camote . . . . . . . . . . . . . . . . . .
Fried Saba . . . . . . . . . . . . . . . . . . . .
Kamatsile . . . . . . . . . . . . . . . . . . . . . .
Mamon . . . . . . . . . . . . . . . . . . . . . . .
Mongo bread . . . . . . . . . . . . . . . . . .
Butse . . . . . . . . . . . . . . . . . . . . . . . . .
Hopia . . . . . . . . . . . . . . . . . . . . . . . . .
Hot Cake . . . . . . . . . . . . . . . . . . . . . .
Cake, without icing . . . . . . . . . . . . . .
Popcorn . . . . . . . . . . . . . . . . . . . . . . . .
Spaghetti sauce . . . . . . . . . . . . . . . . .
Waffle . . . . . . . . . . . . . . . . . . . . . . . .
1 Adapted from ADA and

Noodles and Pasta

Oatmeal
Rice
Squash

FNRI Food Exchange List

1 cup
1 cup
1cup
1 piece
4 slices
1 piece
6 pieces
1 piece
1 slice
1 piece
1 piece
1 piece
1 regular slice
2 cups
cup
1 square