Summary of the Seven Exchange Lists

Number 1 2 3 4 5

Food Group Vegetable A Vegetable B Fruit Milk Rice Meat a.Low Fat b. Medium Fat c. high fat d. very High Fat fat sugar

Calories/Group

16 40 170 100 50 95 122 45 20

Carbohydrates (gm) -3 10 12 23 ----5

Protein (gm) -1 -8 2 8 8 8 ---

Fat (gm) ---10 -2 7 10 5 --

6 7

Group A Vegetables

(contain negligible carbohydrates, protein and energy if only one exchange or less is used)

Alagaw, dahon (fragrant premona leaves) Alugbati, dahon (Malabar night shade leaves) Ampalaya, dahon at bunga ** (bittermelon leaves and fruit) Bawang, dahon (garlic leaves) Kalabsa, bulaklak at dahon ** (squash flowers and leaves) Kamatis (tomatoes) ** Kamotes, dahon (sweet potato leaves) Kamoteng kahoy, dahon (cassava leaves) Kangkong (swamp cabbage)** Katuray, bulaklak at dahon (sesban flowers and leaves) Kintsay (celery, American)

Koliplower (cauliflower) Gabi, dahon Himbabao Ispinaka (New Zealand Spinach)** Labanos (radish) Labong (bamboo shoots) Letsugas (lettuce)** Malungay, dahon (horseradish leaves)** Mustasa (mustard)** Pako (fern) Papaya (hilaw) Patola (sponge gourd) Pipino (cucumber) Petsay (chines cabbage) Repolyo (cabbage)

Saluyot (jute) Sayote, dahon at bunga (chayote, leaves and fruit) Sigarilyas (goa or winged beans) Sili, dahon at bunga ** (pepper, leaves and fruit) Sitaw, dahon (yard-long bean leaves )** Talinum (Philippine spinach) Talong (eggplant) Unsoy (corriander) Upo (bottle gourd)

Group B Vegetables Abitsuelas, bunga (snap green beans pod ) Bataw (hyacinth bean ) Kabuti (mushroom) Kadyos, sariwa (pigeon pea pod)

Kalabasa, bunga (squash fruit)** Kamansi, bunga Karot, (carrot) Gamet (seaweed) Langka, hilaw (jackfruit, unripe) Malunggay, bunga (horseradish fruit) Niyog, ubod (coconut shoot) Okra Paayap (cowpea) Remolatsa (beets) Rimas (breadfruit) Saging, puso (banana heart) Sibuyas (onion) Singakamas, bunga (yam bean) Sitaw, bunga (stringbeans, pod)

Sitsaro (sweet pea) Togue (mung bean sprout) **These are good sources of minerals and vitamin A. include at least one exchange in the diet daily.

Vegetable Products

Food

Weight gram

Measure

Kamatis, katas, nakalata (tomato juice, canned) Kamatis, ketsup (tomato catsup) Kamatis, chili sauce (tomato chili sauce) Gisantes, nakalata

60

cup, undiluted

10

2 teaspoons

10

2 teaspoons

15

1 tablespoon

(green peas, canned) Mustasa, buro (mustard leaves, pickled) Mustasa, inasnan (mustard leaves, salted) Papaya, atsara (papaya pickled) 10 1 tablespoon 100 10 leaves 130 1 cup

List II: Fruit Exchanges Per exchange: 10gm carbohydrates, 40 calories

Food Fresh a. High Vitamin C Anonas* Atis (sugar apple)

Weight (g) E.P.

Measures

30 40

small- 5 cm diameter small 5 x 4 cm

Bayabas * (guava) Kamatsili * (Aztec Kwamochill) Kasuy (ashew) Kasuy (cashew) Dalanghita * (ladu or szinkom orange) Datiles * (Jamaica cherry) Guyabano * (soursop) Istroberi *( strawberry) Mangga, hilaw (mango, green) Mangga, hinog (mango, ripe) Papaya, hinog * (papaya, ripe) Suha * (pomelo) Tiyesa (carristel tiesa) B. Other Fresh Fruits Balimbing (carambola) Kaimito ( star apple) Kamyas (bilimbi)

50 50 70 70 135 45 60 140 65 60 85 90 25

2 medium 4cm diameter 7 pods 1 large - 7 x 6 cm 1 large 7 x 6 cm 2 medium 6cm diameter 2/3 cup of 8 x 6 x 2 cm 1 cup 1 medium slice 11x7 cm 1 medium slice 11x 6 cm 1 slice 10 x 6 x 2 cm 3 segments 8 x 4 x 3 cm medium 10 cm long

130 60 220

1 1 large 9 x 5 cm medium 6cm diameter 15 medium 6 x 2 cm