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Food Exchange

This document contains a nutritional breakdown of common foods and beverages grouped into categories such as grains, meats, dairy, fats/sweets, and vegetables. It lists the number of calories and standard serving size for each food item. The goal is to provide information on caloric and nutritional content to help track food and beverage consumption.

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emofreo
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328 views1 page

Food Exchange

This document contains a nutritional breakdown of common foods and beverages grouped into categories such as grains, meats, dairy, fats/sweets, and vegetables. It lists the number of calories and standard serving size for each food item. The goal is to provide information on caloric and nutritional content to help track food and beverage consumption.

Uploaded by

emofreo
Copyright
© Attribution Non-Commercial (BY-NC)
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as DOC, PDF, TXT or read online on Scribd
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RICE, STARCH 122 Mayonnaise 1 tsp/s 32 Carrot 1 cup/s

122 Peanut Butter 2 tsp/s 16 Tomato 1 cup/s


KCAL AMOUNT 20 Bubble Gum 1 piece/s
20 Hard Candy 1 piece/s
200 Rice 1 cup/s
20 Pastillas 1 piece/s
100 Pan de sal 3 piece/s
200 Cereals 1 cup/s 20 Taho ¼ cup/s FRUITS
80 Halo halo 2 ½ cup/s
35 Corn 1 cob/s
60 Ice candy 1 piece/s
KCAL AMOUNT
80 Pasta 1/3 cup/s
80 Brownies 1 oz 40 Apple ½ piece/s
100 Potato 1 1/3 cup/s
80 Chocolate 1 oz 40 Grapes 10 piece/s
100 Camote 1 cup/s
80 Cookies 1 piece/s 40 Banana 1 piece/s
80 French fries 1 cup/s
80 Cake 1 slice/s
80 Snack chips 3/4 oz 40 Mango Green 1 cup/s
(2 inch
40 Mango Yellow 1cup/s
square)
40 Pineapple 1 cup/s
MEAT AND MEAT 80 Ice cream 1 cup/s
40 Pear 1 piece/s
80 Yogurt ½ cup/s
SUBSTTUTES 20 Sugar* 1/3 tbsp/s
40 Watermelon 1 slice/s
(1 ¼ cup
KCAL AMOUNT 20 Creamer 1/3 tbsp/s cube)
40 Melon 1 slice/s
45 Beef 1 oz
(1 cup
41 Pork 1 oz
Chicken: 1 MILK AND cubed)
40 Fruit cocktail 3 tbsp/s
41 a. Leg piece/s
41 b. Meat 1 oz BEVERAGES
86 c. Wings 1 piece/s
41 Liver (Pork, beef,
chicken) 1cup/s KCAL AMOUNT
45 Fish 1 oz
41 Shrimp 2 piece/s Milk: 1cup/s
41 Squid 3 piece/s 170 a. Fresh cow
125 b. Powdered 1/4cup/s
86 Chicken egg 1 piece/s 125 c. Low-fat
86 Quail egg 9 piece/s
powdered 1 cup/s
86 Beans ½ cup/s
125 d. Soy milk 1 cup/s
122 Cheese ¼ cup/s 125 Hot chocolate ¼ cup/s
86 Sardines in tomato 60 Fruit Shake 60 cup/s
sauce 1 piece/s 20 Coffee 20 cup/s
86 Canned tuna 1 cup/s 20 Tea 20 cup/s
41 Tocino 1 oz 2 Diet Softdrinks 1 cup/s
86 Corned beef 3 tbsp/s 140 Regular 1 cup/s
86 Ham 1 slice/s softdrinks
(3cm cube) 0 Water 1 cup/s
122 Longganisa 1 piece/s 163 Beer 1 bottle/s
75 Burger 1 patty/ies 73 Wine and 1 cup/s
Liquor
42 Sports drink 1 cup/s
Canned Juice
a. sweetened

40 1/4cup/s
40 b. Unsweetened 1/3 cup/s

VEGETABLES
KCAL AMOUNT
FAT FATS,
SWEETS,
DESSERTS 16 Ampalaya 1 cup/s
16 Cabbage 1 cup/s
KCAL AMOUNT 16 Cauliflower 1 cup/s
16 Eggplant 1 cup/s
112 Bacon 1 strip/s 16 Kangkong 1 cup/s
122 Oil *(corn, 1 tbsp/s 16 Lettuce 1 cup/s
canola, olive) 16 Malunggay 1 cup/s
122 Butter 2 tsp/s 16 Mushroom 1 cup/s
122 Chicharon 2 piece/s 16 Onion bulb 1 cup/s
122 Margarine 1 tsp/s 16 Petchay 1 cup/s

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