List 1 - Vegetable List Vegetable

Group A vegetables contain negligible carbohydrates, protein and energy if 1 exchange or less is used. When 2 exchanges Exchange
are used, compute as one Group B Vegetables. The portion size for one exchange is:
Vegetable A: 1 exchange = 1cup raw (25g) or 1/2 cup cooked (45g) Vegetables
Vegetable B: 1 exchange = 1/2 cup raw (40g) or 1/2 cup cooked (45g) are
(1) These vegetables are rich sources of fiber. (2) These vegetables are rich sources of pro Vitamin A. important
Group A CARBOHYDRATE (g) PROTEIN (g) FAT (g) Energy (Kcalories) sources of
0 0 0 0
Acelgas (Chinese Cabbage)
minerals
Alagaw leaves (1) and
Alugbati leaves (2) vitamins.
Ampalaya leaves (2) Include two
Ampalya fruit to three
Baguio beans (abitsuelas) servings,
Balbalulang (seaweed) (1) one of
Bamboo shoot (labong) which
Banana heart (puso na saging) should be
Batw pods (1) dark green
Cabbage or yellow.
Camote leaves (2)
Cauliflower
Celery Dark green
Chayote fruit (2) and deep
Chayote leaves yellow
Cucumber vegetables
Eggplant are among
Gabi leaves (1) (2) the best
Garlic leaves (1) sources of
Kangkong (2) pro-vitamin
Katuray flowers (1) A such as
Katuray leaves (1) beta-
Lettuce (2)
carotene.
Malunggay leaves
Malunggay pods Some
Mushroom, fresh vegetables
Mustard leaves (2) such as
Okra cauli-flower,
Onion bulb cabbage,
 Papaya green green,
Patola peppers,
Pepper fruit turnuips and
Peppper leaves (2) tomatoes
Petsay (2) contain
Pokpoklo (seaweed)
Radish
vitamin C.
Saluyot (1) (2)
Sigarilyas pods Green leafy
Spinanch (2) vegetables
Squash flowers (2) such as
Squash leaves (1) kangkong,
String beans leaves (sitaw, kamote,
dahon) (2) malunggay,
Sweet pae pods (sitsaro) and saluyot,
Tomato (2) contain
Upo calcium and
iron; and
Group B CHO (g) PRO (g) Fat (g) Energy (Kcalories)
Fresh: 3 1 0 16 cabbage,
Carrot (2) crrots,
Coconut shoot (ubod) spinach and
Cowpea, pods (paayap bunga) tomatoes
Kamansi (1) are good
Lima bean, pods (patani, bunga) sources of
Mungbean sprout (toge) vitamin B6.
Pigeon pea pods (kadyos,
bunga) (1) Turnips and
Singkamas tubber (lamang ugat) tomatoes
Squash fruit
also contain
String beans pod (sitaw, bunga)
potassium.
Spinach is a
good source
of zinc
while green
beans and
tomatoes
 List 2 - Fruit List provide
Fruit Exchanges
1 exchange = 10 grams carbohydrate = 40 kcalories magnesium.
This list shows the kinds and amounts of foods to use for one fruit exchange.
(1) These fruits are good sources of fiber. (2) These fruits are good sources of pro-vitamin A. (3) These fruits are
Fruits are
sources of vitamin C. Include at least one exchange in the diet daily. important for their
Food Wt. Edible Measure vitamin, mineral,
(g) Portion
A.P E.P. and fiber contents.
Fresh: Include at least
Apple 86 65 1/2 of 8 cm diameter or 1 (6cm two to three
diameter)
Atis (3) 70 45 1 (5 cm diameter) exchanges daily in
Balimbing (1) 153 135 1-1/2 of 9 x 5 cm the diet, one of
Banana: which should be
Lakatan 51 40 1 (9 x 3 cm)
Latundan 55 40 1 (9x 3 cm) rich in vitamin C.
Saba 70 40 1 (10 x 4 cm) Anonas, kamatsile,
Cashew (3) 78 70 1 (7 x 6-1/2 cm) cashew, tiesa,
Chico 54 45 1 (4 cm diameter)
Dalanghita (3) 300 135 2 (6 diameter each) datiles, guava,
Datiles (1)(3) 61 50 1 cup pomelo,
Duhat 80 60 20 (2cm diameter each guwayabano,
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 siniguelas,
diameter each) strawberry, atis,
Guava (1)(3) 81 80 2 (4 cm diameter each)
and dalanghita are
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) good sources of
Kamachile (3) 110 55 7 pods vitamin C. Mango
Lansones 103 70 7 (4 x 2 cm each)
Lychees 77 50 5( 2 cm diameter each) and papaya
Mabolo (1) 83 50 2/3 of 6 cm diameter) contain both
Makopa (1) 169 135 3 (4 cm diameter each) vitamin A and C.
Mango:
Green (3) 90 65 1 slice (11 x 6 cm) Tiesa is also an
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 excellent source of
Indian 140 80 1 (6 cm diameter)
Mangosteen (1) 212 55 3 (6 cm diameter each) provitamin A.
Marang 45 35 1/2 of 12 x 10 cm Bananas, oranges
Melon 317 200 1 slice (12 x 10 x 3 cm) or 1-1/3 cup and dried fruits are
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) sources of
Pineapple 129 75 1slice (10 x 6 x 2 cm) or 1/2 cup potassium.
Rambutan 139 50 8 (3 cm diameter each) Bananas contain
Santol (1) 127 75 1 (7 cm diameter)
Singkamas tubber 124 110 1/2 of 9 cm diameter or 1 cup magnesium and
Siniguelas 78 50 5 (3 cm diameter each) vitamin B6.
Star apple 123 65 1/2 of 6 cm diameter Fruits may be used
Strawberry (1)(3) 168 165 1-1/4 cups
Suha (3) 160 90 3 segments (8 x 4 x3 cm each) fresh, dried,
Tamarind, ripe 34 15 2 of 6 segments each canned, frozen or
Tiesa (1)(2)(3) 41 30 1/4 of 10 cm diameter
cooked. Some
Watermelon (1) 226 140 1 slice (12 x 6 x 3 cm) or 1 cup
Canned, drained: fresh fruit juices
Apple sauce 45 3 tablespoons like Kalamansi
Fruit cocktail 40 3 tablespoons
Peach halves 65 1-1/3 halves
(Philippine
Pineapple, crushed 60 3 tablespoons lemon), dayap and
Pineapple, sliced 35 1 slice (7 cm diameter) lemon may be
Dried:
Champoy, salted 10 4 (2 cm diameter each) rated as “free
Mango chips 10 2 (2 x 8 cm each) food” when used
Prunes seedles 15 3 pieces as flavoring, sauce
Raisins seedles 15 2 tablesppons
Canned juices: or when diluted
Sweetened (apple, mango, pineapple- 60 1/4 cup and sweetened
grapefruit,pineapple-orange) with artificial
Unsweetened (orange,pineapple, prune) 80 1/3 cup
Bottled (sweetened): sweeteners. Fruits
Orange, guwayabano, mango 80 1/3 cup may cause a
Others: temporary increase
Banana cue 20 1/2 of 9-1/2 x 4 cm
Buko water 180 1 cup in blood sugars,
Maruya 20 1/4 of 10-1/2 x 9 -1/2 x 1 cm thus meal plans for
Turon 20 1/2 of 9-1/2x3-1/2 x 1 cm
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.

List 3 - Milk Exchange Milk Exchanges

This list shows the kinds and amount of milk or milk products to use for 1 milk exchange.
+ 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. Milk is an
1 exchange of each of the sub-groups of CHO (g) PRO (g) Fat (g) Energy (Kcalories) excellent source
milk contains:
Whole Milk 12 8 10 170 of protein and
Low fat milk 12 8 5 125 calcium. It also a
very low fat milk 12 8 80 good source of
Whole Milk Wt. (g) E.P measure phosphorous,
Milk, evaporated, untiluted 125 1/2 cup some of the B-
Milk, evaporated, filled, undiluted 125 1/2 cup complex
Milk, evaporated, recombined, undiluted 125 1/2 cup
+ Milk, fresh carabao's 250 1 cup vitamins, and
Milk, fresh cow's 250 1 cup vitamins A and
Milk, powdered 30 1/4 cup D. Milk also
Low fat Milk: contains some
Powdered 30 1/4 cup magnesium.
lite Low fat Milk 250 1 tetra-brick
The milk
Skimmed (Non-Fat)/Very Low Fat Milk: allowance in the
++ Buttermilk: liquid 185 2/3 cup meal plan can be
powdered 25 1/4 cup
Long life skimmed milk 250 1 cup
used as a drink.
Yoghurt 125 1/2 cup Added to cereals,
or mixed with
coffee or tea and
other foods.

List 4 - Rice Exchange Rice Exchanges

1 exchange = 23 grams carbohydrate, 2 grams protein =100 calories
This list shows the kinds anf amount of rice, rice equivalents, bread and bakery products to use for 1
exchange. Rice, other cereals and
(1) These foods are good sources of fiber. products made from
Food
 A. Rice and rice products Wt (g) E.P Measure these are the major
Rice, cooked 80 1/2 cup
Lugaw 435 3 cups sources of carbohydrate
Rice Products which is the cheapest
Bibingka 40 1 slice (1/4 of 15cm diameter,2cm thick source of calories. In
Biko 40 1 slice (10 x 5 x 1 cm
Casava cake 45 1/2 of 15 x 3 x 2 cm addition, whole grains or
Espasol (1) 35 2 (11 x 2-1/2 x 1-1/2 cm each enriched rice and cereals
Kalamay: latik 50 1 (4 x 6 x 2 cm) are good sources of iron,
Ube 55 1 slice (7 x 3 x 1-1/2 cm)
Kutsinta 60 1 (6 cm diameter x 2-1/2 cm) thiamin and riboflavin,
Palitaw 55 4 (7-1/2 x 4 x 0.3 cm each) whole grain products
Puto: bumbong 40 2 (11 x 2 x 1 cm each) have more fiber than
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) products made from
Ssuman: kamoteng kahoy 45 1/2 of 15 x 3 x 2 cm refined flours.
Tikoy 40 1 slice (10 x 3 x 1-1/2 cm)
Rice equivalents
Bread
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
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
Corn boiled 65 1 pc
Baby corn 90 1 cup
Noodles, cooked:
Bihon, macaroni, stonghon, spaghetti 75 1 cup
Others
Breakfast cereals 25 1/2 cup
 Cornstarch 25 5 teaspoon
Flour, all purpose 25 3 tablespoon
Sago, cooked 120 1/2 cup cooked

List 5 - Meat and Fish Exchange Meat

This list is sub-divided into 3 sub groups based on the amount of fat and calories: low fat, medium fat, and high fat Exchanges
meat and fish.
1 exchange of meat and fish or substitute in the sub-groups contains:
PRO (g) Fat (g) Energy Foods high in
(kcalorie) protein
Low Fat Meat and Fish 8 1 41
Medium-Fat Meat and Fish 8 6 86 (except milk)
High-Fat Meat and Fish 8 10 122 compose the
A. LOW FAT MEAT AND FISH EXCHANGES meat and fish
Food Wt. (g) E.P. Measure
Ckd exchange list.
1. Lean meat These foods
a. beef 30 1 slice, matchbox size include meat,
Shank (bias), lean meat (laman), (5 x 3 1/2 x 1-1/2 cm
Round (pierna corta at pierna larga), fish, eggs,
tenderloin (solomilyo), poultry, and
porterhouse steak (tagiliran, gitna), legumes.
sirloin steak (tagiliran, hulihan),
centerloin (tagiliran, unahan)
b. Carabeef In addition to
Shank (bias), round (hita), 30 1 slice matchbox size protein
meat (laman: bahagya, (5 x 3 -1/2 x 1-1/2 cm
katamtaman at walang taba), majority of
shoulder (paypay), round the foods in
(pierna corta at pierna larga),
the list are
rump (tapadera)
c. Lean pork also good
Tenderloin, well trimmed 30 1 slice, matchbox size sources of
(lomo) 6-1/2 x 3 x 1-1/2 cm
 d. Chicken iron, zinc, and
Leg (hita) or 30 1 small leg (13-1/2 cm long x 3 cm diameter
meat (laman) or 30 1 slice, matchbox size (5 x 3-1/2 x 1-1/2 cm other B-
breast meat (pitso) 30 1/4 breast - 6 cm long complex
2. Variety meats / Internal organs 35 3/4 cup vitamins.
Blood (dugo) - prk, beef, chicken
Gizzard (balun-balunan) - chicken Those from
Heart (puso) - pork, beef, carabeef animal origin
Liver (atay) - pork, bef, carabeef, are
chicken
Lungs (baga) - pork, beef, carabeef particularly
Omassum (librilyo) - beef, carabeef rich in
Small intestine (bitukang maliit)- vitamin B12.
pork, beef, carabeef
Spleen (lapay) - pork, beef, carabeef Seafoods,
Tripe (goto) - beef nuts, legumes
Uterus (bahay guya) - prok, beef
and soybeans
3. Fish
Large variety 35 1 slice (7 x 3 x 2 cm) are good
(e.g. bakoko, bangus, sources of
dalag, labahita, lapu-lapu, etc.)
Meduim variety:
magnesium,
Hasa-hasa, dalangang bukid 35 1 (18 x 4-1/2 cm zinc and iron.
Galunggong 35 1 (14 x 3-1/2 cm Organ meats
Hito 35 1/2 of 22 x 5 cm
Small variety: like liver as
Sapsap 35 2 (10 x 5 cm each) well as egg,
Tilapya 35 2 (12 x 5 cm each) clams,
Tamban 35 2 (12-1/2 x 3 cm each
Dilis 35 1/4 cup soybeans and
4. Other Seafoods nuts are rich
Alamang, tagunton 30 1-1/4 tablespoons in iron.
Aligue: Alimango 15 1 tablespoons
Alimasag 50 3 tablespoons
Alimango / Alimasag, laman 20 1/4 cup or 1/2 piece medium Foods from
Lobster 30 2 tablespoons animal
Talangka 30 75 pcs A.P
Shrimps: Puti 25 5 (12 cm each) sources
 Sugpo 25 2 (13 cm each) contain
Suwahe 25 5 (13 cm each)
Octopus (pugita) 30 1/2 cup cholesterol,
Squid (pusit) 25 3 (7 x 3 cm each) the richest
Shells: halaan 75 1/3 cup shelled or 3 cups w/ shell sources of
kuhol 50 1/2 cup shelled or 3 cups w/ shell
Susong pilipit 65 1/3 cup shelled or 2 cups w/ shell which are egg
Paros 60 1 cup shelled or 2-3/3 cups w/ shell yolk, liver,
5. Beans kidney,
Pigeon pea seeds, dried 55 1/3 cup
(kadyos, buto, tuyo brains,
6. Cheese sweetbreads
Cottage cheese 60 1/3 cup and fish roe
A. Fish Products
Dried: while smaller
Daing: amounts are
Alakaak, alumahan, bisugo, 20 1(15-1/2 x 8 cm)
found in meat.
biyang puti
Lapu-lapu 20 1/4 of 30 x 40 cm Foods from
Sapsap 20 3 (9 x 5 cm each) plant sources
Tamban 20 1 (16 x 3 cm)
Tanigi 20 1 slice (16 x 6 cm)
contain
Tinapa: negligible
Bangus 30 1/4 of 20 x 8 cm cholesterol.
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
Food
 1. Medium Fat Meat 30 1 slice, matchbox size
a. Beef (5 x 3 -1/2 x 1-1/2 cm)
Flank (kabilugan)
brisket (punta y pecho),
plate (tadyang),
chuck (paypay)
b. Pork
Leg (pata) 30 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
Food
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)

List 6 - Fat Exchange List Fat is a concentrated source of energy. Each

This list shows the kind and amount of fat to use for 1 fat exchange. gram of fat provides almost 2-1/2 times as
1 exchange = 5 grams fat = 45 kcalories much energy as an equal weight of either
Food Wt (g) E.P Measure carbohydrate or protein. Fats may be or plant
Saturated Fats origin and may be liquid or solid.
Bacon 10 1 strip - 10 x 3 cm Margarine, butter and cream contain some
Butter 5 1 tsp vitamins in addtion to fat. Peanut butter is
Coconut, grated 20 2 tbsps particulary a good source of magnesium,
Coconut, cream 15 1 tbsp potassium and zinc and contains protein.
Coconut oil 5 1 tsp Fats may be classified into polyunsaturated,
Cream cheese 15 1 tbsp monosaturated or saturated. The fats found in
Latik 10 2 tsps animal source except fish consist mainly of
Margarine 5 1 tsp saturated fatty acids while vegetables oils
Mayonaise 5 1 tsp except coconut oil contain more of
Sandwhich spread 15 1 tbsp unsaturated fatty acids.
 Sitsaron 10 2 (5 x 3 cm each) Coconut oils is unique in that it has shorter
Whipping cream, heavy / light 15 1 tbsp chain lenght fatty acids and is the only
POLYUNSATURATED FATS vegetable oil that has 15-20 % medium chain
Oil (corn, marine, soybean, 5 1 tsp triglycerides (MCT) is long chain fatty acids
rapesed-canola such as those found in animal sources. MCt is
MONOSATURATED FATS digested, absorbed and transported easily and
Avocado 65 1/2 of 12 x 7 cm oxidized rapidly as source of energy and has
Peanut Buter 10 2 tsps very low tendecy to be deposited in adipose
Pili nut 5 5 pcs and other tissues.
Peanut oil, olive oil 5 1 tsp Some vegetable oils, particulary oilve oil and
Shortening 5 1 tsp 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.

Alcoholic Beverages
This list gives the fat equivalent of some commonly used alcoholic beverages.
Beverage Wt. (g) Measure Fat Kcalories
Exchanges
Basi 170 1 glass - 6 oz 4 185
Beer, cerveza 320 1 bottle - 11 oz 3.5 163
Brandy, cognac 30 1 brandy glass 1.5 75
Daiquiri 56 1 cocktail glass 3 124
Gin, dry 43 1 jigger 2.5 107
Gin, (ginebra) 360 1 bottle - 12 oz 18.5 832
High Ball 240 1 glass 4 170
Manhattan 56 1 cocktail glass 4 167
Martini 56 1 cocktail glass 3 143
 Mint Julep 240 1 glass 5 217
Old Fashioned 240 1 glass 4 183
Rum 43 1 jigger 2.5 107
Tom Collins 300 1 tall glass - 10 4 182
oz
Tuba 240 1 glass 2 89
Whisky, scotch 43 1 jigger 2.5 107
Wine, red 100 1 wine glass 1.5 73
Wine, white 100 1 wine glass 2 85
Wine, champagne (sweet & 100 1 wine glass 2 85
dry)
Wine, port 100 1 wine glass 3.5 160
Wine, rose 100 1 wine glass 2 85
Wine, vermouth, french 100 1 wine glass 2.5 108
Wine, vermouth 100 1 wine glass 4 170

List - 7 Sugar Exchage List Sugar Exchanges

One teaspoon of suger is equivalent to 1 exchange. Sugar and sweets are good
The following list shows the kinds and amounts of sweets and other forms of sugar to use for 1 sugar sources of carbohydrates in
exchange. the diet. All sugars provide
1 exchange = 5 grams carbohydrate = 20 kcalories the same amount of energy
Banana chip 5 1 ( 6 x 3-1/2 cm) per unit weight but differ in
Bukayo 5 1 (3-1/2 x 1 cm) degree of sweetness and
Caramel 5 1 (2 x 2 cm) solubility.
Champoy 5 1 (2 cm diameter) Pure Sugars are most
Chewing Gum, bubble gum 5 1 pc concentrated form of
Condesed milk 10 2 tsps carbohydrates. Jellies, jams,
Hard candy 5 1 (3 x 2 x 0.5 cm) and candies are made up
Honey 5 1 tsp largely of carbohydrates.
Jams, jellies, preserves 10 2 tsps Sweets are useful in
Maraschino cherries 20 2-1/2 cm diameter each enhancing the palatability
 Marshmallow 5 1 (2-1/2 cm diameter) of diets, but well planned
Matamis sa bao 5 1 tsp meals can be nutritionally
Nata de coco 15 2 tbsps adequate even without
Nata de pinya 10 2 tbsps them. Individual who need
Panutsa, grated 5 1 tsp to reduce or avoid sugar
Pastillas, duryan 5 1 (5 x 1 x 1 cm) may use artificial
Pastillas, gatas 5 1 (5 x 1 x 1 cm) sweeteners.
Pastillas, langka 5 1 (5 x 1 x 1 cm)
Sampaloc candy 5 1 (1-1/2 cm long x 1 cm
thick)
Sugars (white, brown, pure cane, 5 1 tsp
syrup)
Taho w/ syrup & sago 40 1/4 cup
Tira - tira 5 1 pc
Tofee candy 5 1( 2-1/2 x 1-1/2 x 1 cm)
Ube, haleya 10 1 tsp
Yema 5 1 (5 x 1-1/4 cm)
Food Wt. (g) Measure Sugar Kcalories
E.P. Exchanges
Halo-Halo 410 2-1/3 cups 4 80
Ice Candy (frostee) 100 1 pc 3 60
Ice drop 100 1 pc 4 80
Kundol, matamis 20 1 (7 x 5 cm) 4 80
Pulvoron 10 1 (4 x 2-1/2 x 1 cm 2 40

Beverage List
+ Ntritional information taken from product label. ++Nutritional information taken from distributor company.
Net Content Measure Sugar Kcalories
(ml) Exchanges
A. Soft drink 237 1 bottle regular 5 100
size
B. Fruit Flavored Drink
Concentrate
Grape 5 1 tsp 1 20
Grapefruit, lemon, orange, strawberry 10 2 tsps 1 20
Mango, guwayabano, pineapple-pomelo, 20 4 tsps 1 20
 pomelo
Powder 5 1 tsp 1 20
Tetra-brick +
Apple 250 1 tetra-brick 6.5 130
Guwayabano 250 1 tetra-brick 7.5 150
Mango 200 1 tetra-brick 5.5 110
Melon 200 1 tetra-brick 8.5 170
Orange 250 1 tetra-brick 6.5 140
Pineapple 250 1 tetra-brick 6.5 120
Plastic Bottle
Mr. Juicy orange 225 1 small plastic 4.5 90
bottle
Beverage Net Contents Measure Kcal PRO Fat CHO
(ml)
C. Flavored Milk Drink +
Chocolate 250 1 tetra-brick 200 8 5 31
Fruit
Banana split 230 1 tetra-brick 160 6 2 29
Melon Recomb. 250 1 tetra-brick 200 8 5 31
Strawberry Full Cream 250 1 tetra-brick 220 8 8 31
Mocca 230 1 tetra-brick 210 7 7 28
Vanilla 230 1 tetra-brick 210 7 7 28
Chocolate 230 1 tetra-brick 210 8 7 29
D. Powdered Drink
Klime Lite++ 25 4 tbsps 103 8 3 12
Cocoa 25 5 tbsps 68 5 5 12
Milo 15 2-1/2 tbsps 57 2 0.1 12
Ovaltine 15 2 tbsps 57 2 0.1 12
E. Yoghurt Drink +
Natural 125 1 bottle 100 2 <1 20
Fruit flavored 100 1 bottle 70 <1 <1 17
Strawberry 125 1 bottle 70 <1 <1 17
Guwayabano 237 1 bottle 2 0.2 0 0.2
Diet Cola ++ 330 1 can 3 0.3 0 0.3