Source: http://online-fel-mealplan.tripod.com/foodex.

html
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:

1 exchange for Giup A (see below)

Vegetable B: 1 exchange =

In FNRI Food Exchange List 4th Edition: Vegetables Group A and B are now regrouped as one.
1 exchange = 3 grams Carbohydrates, 1 grams Protein, Zero (0) Fat and 16 kilocalories

(while previously, Group A has ZERO (0) Carbohydrates, Protein, Fat and Energy and only Group B has it as shown below)

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

Food CARBOHYDRATE PROTEIN FAT

(g) (g) (g)
1 exchange (Group A) 0 0 0
MEASURE
Acelgas (Chinese Cabbage)
Alagaw leaves (1)
1 cup raw (25g) or 1/2 cup cooked (45g)

Alugbati leaves (2)

Ampalaya leaves (2)
Ampalya fruit
Baguio beans (abitsuelas)

Balbalulang (seaweed) (1)

Bamboo shoot (labong)
Banana heart (puso na saging)
Batw pods (1)
Cabbage
Camote leaves (2)
Cauliflower
Celery
Chayote fruit (2)
Chayote leaves
Cucumber
Eggplant
Gabi leaves (1) (2)
Garlic leaves (1)
Kangkong (2)
Katuray flowers (1)
Katuray leaves (1)
Lettuce (2)
Malunggay leaves
 Malunggay pods
Mushroom, fresh
Mustard leaves (2)
Okra
Onion bulb
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 pae pods (sitsaro)
Tomato (2)
Upo

CHO (g) PRO (g) Fat (g)

1 exchange (Group B) 3 1 0
Fresh:
Carrot (2)
Coconut shoot (ubod)
Cowpea, pods (paayap bunga) 1/2 cup raw (40g) or 1/2 cup cooked (45g)
Kamansi (1)
Lima bean, pods (patani, bunga)
Mungbean sprout (toge)
Pigeon pea pods (kadyos, bunga) (1)
Singkamas tubber (lamang ugat)
Squash fruit
String beans pod (sitaw, bunga)
 Vegetable Exchange

ed. When 2 exchanges are

is:

Vegetables are important sources of minerals and vitamins. Include two to

three servings, one of which should be dark green or yellow.

as one.
lories

as it as shown below)

es of pro Vitamin A. Dark green and deep yellow vegetables are among the best sources of
pro-vitamin A such as beta-carotene. Some vegetables such as cauli-
flower, cabbage, green, peppers, turnuips and tomatoes contain vitamin C.

Energy
(Kcalories)
0

Green leafy vegetables such as kangkong, kamote, malunggay, and

(45g) saluyot, contain calcium and iron; and cabbage, crrots, spinach and
tomatoes are good sources of vitamin B6.

Turnips and tomatoes also contain potassium. Spinach is a good source of

zinc while green beans and tomatoes provide magnesium.
 Energy
(Kcalories)
16

d (45g)
Source: http://online-fel-mealplan.tripod.com/foodex.html
List 2 - Fruit List

1 exchange = 10 grams Carbohydrate, Zero (0) Protein, Zero (0) Fat, and 40 kilocalories

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

Legend: (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.
AP= As Purchased; EP= Edible Portion

Food A.P. E.P. CARBOHYDRATE PROTEIN FAT Energy

(g) (g) (g) (g) (g) (Kcalories)

1 exchange 10 0 0 40

Fresh:
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:
-Lakatan 51 40 1 (9 x 3 cm)
-Latundan 55 40 1 (9x 3 cm)
-Saba 70 40 1 (10 x 4 cm)
Cashew (3) 78 70 1 (7 x 6-1/2 cm)
Chico 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
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( 2 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)
Mangosteen (1) 212 55 3 (6 cm diameter each)
Marang 45 35 1/2 of 12 x 10 cm
Melon 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 tubber 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)
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-
Unsweetened
orange) 80 1/3 cup
(orange,pineapple, prune)
Bottled (sweetened):
Orange, guwayabano, mango 80 1/3 cup
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
 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.
Source: http://online-fel-mealplan.tripod.com/foodex.html
List 3 - Milk Exchange
This list shows the kinds and amount of milk or milk products to use for 1 milk exchange.

1 exchange = see specific below in red font

Legend: + 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.

Food Wt (g) EP CARBOHYDRATE PROTEIN Fat

(g) (g) (g)

1 exchhange (Whole Milk) 12 8 10

1 exchange (Low fat milk) 12 8 5
1 exchange (very low fat milk) 12 8 0

Whole Milk
Milk, evaporated, untiluted 125 1/2 cup
Milk, evaporated, filled, undiluted 125 1/2 cup
Milk, evaporated, recombined, 125 1/2 cup
undiluted
+ Milk, fresh carabao's 250 1 cup
Milk, fresh cow's 250 1 cup
Milk, powdered 30 1/4 cup

Low fat Milk:

Powdered 30 1/4 cup
lite Low fat Milk 250 1 tetra-brick

Skimmed (Non-Fat)/Very Low

Fat Milk: liquid
++ Buttermilk: 185 2/3 cup
powdered 25 1/4 cup
Long life skimmed milk 250 1 cup
Yoghurt 125 1/2 cup
 Milk Exchanges
ge.

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.

xchanges of fat.
bacteria.

Energy The milk allowance in the meal plan can be

(Kcalories) used as a drink. Added to cereals, or mixed with
coffee or tea and other foods.
170
125
80
Source: http://online-fel-mealplan.tripod.com/foodex.html
List 4 - Rice Exchange

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

Legend: (1) These foods are good sources of fiber.

EP = Edible Portion

CARBOHYDRATE PROTEIN FAT ENERGY

Food Wt (g) E.P
(G) (G) (G) (Kcalorie)
1 exchange 23 2 0 100

A. Rice and rice products

Rice, cooked 80 1/2 cup
Lugaw 435 3 cups
Rice Products 0
Bibingka 40 1 slice (1/4 of 15cm diameter,2cm thick
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 55 4 (7-1/2 x 4 x 0.3 cm each)
Puto: bumbong 40 2 (11 x 2 x 1 cm each)
Puto: Puti 45 1 slice (9-1/2 x 3 x 3-1/2 cm)
Sapin-sapin 75 1 slice (5 x 3 x 4 cm each)
Ssuman: kamoteng kahoy 45 1/2 of 15 x 3 x 2 cm
Tikoy 40 1 slice (10 x 3 x 1-1/2 cm)
Rice equivalents 0
Bread 0
Pan amerikano 40 2 pcs
Pan de Limon 40 1 pc
Pan de sal 40 3 pcs
Rolls 40 1 pc
Whole wheat bread 45 2 slice
Bakery products 0
Sponge cake 40 1 slice
Pasensiya 30 22 pcs
Lady fingers 30 5 pcs
 Mamon tostado 30 3 pcs
Hopia 35 1 1/2 round
Ensaymada 35 1 pcs
Corn products 0
Corn boiled 65 1 pc
Baby corn 90 1 cup
Noodles, cooked: 0
Bihon, macaroni, stonghon,
75 1 cup
spaghetti
Others 0
Breakfast cereals 25 1/2 cup
Cornstarch 25 5 teaspoon
Flour, all purpose 25 3 tablespoon
Sago, cooked 120 1/2 cup cooked
 Rice Exchanges

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.
Source: http://online-fel-mealplan.tripod.com/foodex.html
List 5 - Meat and Fish Exchange

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:

Food Wt. (g) E.P. Ckd CARBOHYDRATES PROTEIN FAT
1 exchange (Low Fat Meat and Fish) (g)
0 (g)
8 (g)
1
1 exchange (Medium-Fat Meat and Fish) 0 8 6
1 exchange (High-Fat Meat and Fish) 0 8 10

A. LOW FAT MEAT AND FISH EXCHANGES

1. Lean meat
a. Beef 30 1 slice, matchbox size (5 x 3 1/2 x 1-1/2 cm)
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 30 1 slice matchbox size 9(5 x 3 -1/2 x 1-1/2 cm)
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 30 1 slice, matchbox size (6-1/2 x 3 x 1-1/2 cm)
(lomo)
d. Chicken
Leg (hita) or 30 1 small leg (13-1/2 cm long x 3 cm diameter

meat (laman) or 1 slice, matchbox size (5 x 3-1/2 x 1-1/2 cm

breast meat (pitso) 1/4 breast - 6 cm long
2. Variety meats / Internal organs
35 3/4 cup
Blood (dugo) - prk, beef, chicken
 35 3/4 cup
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 1 (14 x 3-1/2 cm
Hito 1/2 of 22 x 5 cm
Small variety:
Sapsap 35 2 (10 x 5 cm each)
Tilapya 2 (12 x 5 cm each)
Tamban 2 (12-1/2 x 3 cm each
Dilis 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 (13 cm each)
Octopus (pugita) 30 1/2 cup
Squid (pusit) 25 3 (7 x 3 cm each)
Shells: halaan 75 1/3 cup shelled or 3 cups w/ shell
kuhol 50 1/2 cup shelled or 3 cups w/ shell
Susong pilipit 65 1/3 cup shelled or 2 cups w/ shell
 Paros 60 1 cup shelled or 2-3/3 cups w/ 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 3 (9 x 5 cm each)
Tamban 1 (16 x 3 cm)
Tanigi 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 9(5 x 3 -1/2 x 1-1/2 cm)
a. Beef
Flank (kabilugan)
brisket (punta y pecho),
plate (tadyang),
chuck (paypay)
 b. Pork
Leg (pata) 1 slice (4 cm diameter x 2 cm 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 25 I medium or 2 small
Head 35 2 heads
7. Beans
Soybean (utaw) 40 1/2 cup
8. Processed Foods
a. Fish Products
Sardines canned in oil / tomato sauce 45 1 (10 x 4-1/2 cm)
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
Ham sausage 55 3 of 9 cm diameter x 0.3 cm 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)
 Meat Exchanges
at, and high fat meat and fish.

Foods high in protein (except milk) compose the meat and fish exchange list.
ENERGY These foods include meat, fish, eggs, poultry, and legumes.
(Kcalorie)
41
86
122 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

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
ze (5 x 3 1/2 x 1-1/2 cm) meat. Foods from plant sources contain negligible cholesterol.

9(5 x 3 -1/2 x 1-1/2 cm)

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

m long x 3 cm diameter

ze (5 x 3-1/2 x 1-1/2 cm
st - 6 cm long

4 cup
4 cup

x 3 x 2 cm)

4-1/2 cm
3-1/2 cm
22 x 5 cm

5 cm each)
5 cm each)
x 3 cm each
4 cup

blespoons
espoons
espoons
2 piece medium

espoons
pcs A.P
cm each)
cm each)
cm each)
2 cup
3 cm each)
or 3 cups w/ shell
or 3 cups w/ shell
or 2 cups w/ shell
 2-3/3 cups w/ shell

3 cup

3 cup

1/2 x 8 cm)

30 x 40 cm
5 cm each)
x 3 cm)
16 x 6 cm)

20 x 8 cm
x 4 cm)
x 5 cm)

3 cup
x 8 cm each)

x 1 cm)

up flaked
up flaked

x 4 x 0.5 cm)

e 9(5 x 3 -1/2 x 1-1/2 cm)

 meter x 2 cm thick)

4 cup

5 x 7 x 2 cm)

1 pc.
pcs.
1 pc.

x 3 x 2 cm)

m or 2 small
heads

2 cup

4-1/2 cm)
4 x 3 cm each
espoons

espoons
r x 0.3 cm thick each

2 cup
6 x 2 cm)

3 cm cube)

4 cup

1 pc.
1 pc.
1 pc.

3 cup

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

x 2 cm)
2 x 1-1/3 cm
x 8 x 1 cm each
2 x 2 cm)
Source: http://online-fel-mealplan.tripod.com/foodex.html
List 6 - Fat Exchange List

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

Food Wt (g) E.P CARBOHYDRATES PROTEIN FATS ENERGY

(g) (g) (g) (Kcalorie)

1 exchange 0 0 5 45
Saturated Fats

Bacon 10 1 strip - 10 x 3 cm
Butter 5 1 tsp
Coconut, grated 20 2 tbsps
Coconut, cream 15 1 tbsp
Coconut oil 5 1 tsp

Cream cheese 15 1 tbsp

Latik 10 2 tsps
Margarine 5 1 tsp
Mayonaise 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 0
Oil (corn, marine, soybean, rapesed- 5 1 tsp
canola

MONOSATURATED FATS
Avocado 65 1/2 of 12 x 7 cm
Peanut Buter 10 2 tsps
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.

Beverage Wt. (g) CARBOHYDRATES PROTEIN FATS ENERGY

Basi 170 (g) (g) (g)
4 (Kcalorie)
185
Beer, cerveza 320 3.5 163
Brandy, cognac 30 1.5 75
Daiquiri 56 3 124
Gin, dry 43 2.5 107
Gin, (ginebra) 360 18.5 832
High Ball 240 4 170
Manhattan 56 4 167
Martini 56 3 143
Mint Julep 240 5 217
Old Fashioned 240 4 183
Rum 43 2.5 107
Tom Collins 300 4 182
Tuba 240 2 89
Whisky, scotch 43 2.5 107
Wine, red 100 1.5 73
Wine, white 100 2 85
Wine, champagne (sweet & dry) 100 2 85
Wine, port 100 3.5 160
Wine, rose 100 2 85
Wine, vermouth, french 100 2.5 108
Wine, vermouth 100 4 170
 Fat Exchanges

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 recommend 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.
 Measure
1 glass - 6 oz
1 bottle - 11 oz
1 brandy glass
1 cocktail glass
1 jigger
1 bottle - 12 oz
1 glass
1 cocktail glass
1 cocktail glass
1 glass
1 glass
1 jigger
1 tall glass - 10 oz
1 glass
1 jigger
1 wine glass
1 wine glass
1 wine glass
1 wine glass
1 wine glass
1 wine glass
1 wine glass
Source: http://online-fel-mealplan.tripod.com/foodex.html
List - 7 Sug
One teaspoon of suge

The following list shows the kinds and amounts of sweets and other forms

1 exchange = 5 grams carbohydrate = 20 kca

Food

1 exchange

Banana chip

Bukayo
Caramel
Champoy
Chewing Gum, bubble gum
Condesed milk
Hard candy
Honey
Jams, jellies, preserves
Maraschino cherries
Marshmallow
Matamis sa bao
Nata de coco
Nata de pinya
Panutsa, grated
Pastillas, duryan
Pastillas, gatas
Pastillas, langka
Sampaloc candy
Sugars (white, brown, pure cane,
syrup)
Taho w/ syrup & sago
Tira - tira
Tofee candy
Ube, haleya
Yema

Food

Halo-Halo
Ice Candy (frostee)
Ice drop
Kundol, matamis
Pulvoron
 Bev

+ Ntritional information taken from product label.

Net Content (ml) Measure

A. Soft drink 237 1 bottel regular size
B. Fruit Flavored Drink
Concentrate
Grape 5 1 tsp
Grapefruit, lemon, orange,
10 2 tsps
strawberry pineapple-
Mango, guwayabano,
20 4 tsps
pomelo, pomelo
Powder 5 1 tsp
Tetra-brick +
Apple 250 1 tetra-brick
Guwayabano 250 1 tetra-brick
Mango 200 1 tetra-brick
Melon 200 1 tetra-brick
Orange 250 1 tetra-brick
Pineapple 250 1 tetra-brick
Plastic Bottle
Mr. Juicy orange 225 1 small plastic bottle

Beverage Net Contents (ml)

C. Flavored Milk Drink +
Chocolate 250 1 tetra-brick
Fruit
-Banana split 230 1 tetra-brick
-Melon Recomb. 250 1 tetra-brick
-Strawberry Full Cream 250 1 tetra-brick
Mocca 230 1 tetra-brick
Vanilla 230 1 tetra-brick
Chocolate 230 1 tetra-brick
D. Powdered Drink
Klime Lite++ 25 4 tbsps
Cocoa 25 5 tbsps
Milo 15 2 - 1/2 tbsps
Ovaltine 15 2 tbsps
E. Yoghurt Drink +
Natural 125 1 bottle
Fruit flavored 100 1 bottle
Strawberry 125 1 bottle
Guwayabano 237 1 bottle
Diet Cola ++ 330 1 can
 List - 7 Sugar Exchange List
One teaspoon of suger is equivalent to 1 exchange.

ds and amounts of sweets and other forms of sugar to use for 1 sugar exchange.

exchange = 5 grams carbohydrate = 20 kcalories

CARBOHYDRATES PROTEIN FAT
(g) (g) (g)

varies 0 0

5 1 ( 6 x 3-1/2 cm)

5 1 (3-1/2 x 1 cm)
5 1 (2 x 2 cm)
5 1 (2 cm diameter)
5 1 pc
10 2 tsps
5 1 (3 x 2 x 0.5 cm)
5 1 tsp
10 2 tsps
20 2-1/2 cm diameter each
5 1 (2-1/2 cm diameter)
5 1 tsp
15 2 tbsps
10 2 tbsps
5 1 tsp
5 1 (5 x 1 x 1 cm)
5 1 (5 x 1 x 1 cm)
5 1 (5 x 1 x 1 cm)
5 1 (1-1/2 cm long x 1 cm thick)
5 1 tsp
40 1/4 cup
5 1 pc
5 1( 2-1/2 x 1-1/2 x 1 cm)
10 1 tsp
5 1 (5 x 1-1/4 cm)

Wt. (g) E.P.

410
100
100
20
10
 Beverage List

tritional information taken from product label. ++Nutritional information taken from distributor company.

CARBOHYDRATES PROTEIN FAT

(g) (g) (g)

31 8 5
0
29 6 2
31 8 5
31 8 8
28 7 7
28 7 7
29 8 7

12 8 3
12 5 5
12 2 0.1
12 2 0.1

20 2 <1
17 <1 <1
17 <1 <1
0.2 0.2 0
0.3 0.3 0
 Sugar Exchanges

ENERGY
(Kcalorie)
Sugar and sweets are good sources of carbohydrates in the
diet. All sugars provide the same amount of energy per unit
weight but differ in degree of sweetness and solubility.

Pure Sugars are most concentrated form of carbohydrates.

20 Jellies, jams, and candies are made up largely of
carbohydrates.

Sweets are useful in enhancing the palatability of diets, but

well planned meals can be nutritionally adequate even
2 cm)
without them. Individual who need to reduce or avoid sugar
may use artificial sweeteners.

cm)
m)
meter)

5 cm)

eter each
ameter)

s
s

cm)
cm)
cm)
1 cm thick)

2 x 1 cm)

cm)

ENERGY
Sugar Exchanges
(Kcalories)
80 4
60 3
80 4
80 4
40 2
mpany.

Kcalories Sugar Exchanges

100 5

20 1
20 1
20 1
20 1

130 6.5
150 7.5
110 5.5
170 8.5
140 6.5
120 6.5

90 4.5

200

160
200
220
210
210
210

103
68
57
57

100
70
70
2
3