Food Exchange Lists for Meal Planning

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:

Vegetable A: 1 exchange = 1 cup raw (25g) or 1/2 cup cooked (45g)Vegetable B: 1 exchange = 1/2 cup raw (40g) or 1/2 cup cooked (45g)

Group A

Acelgas (Chinese cabbage)Alagaw leaves (1)Alugbati leaves (2)Ampalaya fruitAmpalaya leaves (2)Balbalulang (seaweed) (1)Baguio beans (abitsuelas)Bamboo shoot (labong)Banana heart (puso na saging)Bataw pods (1)BeetsCabbageCassava leaves and tops (1,2)CauliflowerCamote leaves (1,2)CeleryChayote fruit (2)Chayote leaves (2)CucumberEggplantGabi leaves (1,2)Garlic leaves (1)Himbabao (1)Kangkong (2)Katuray flowers (1)Katuray leaves (1)Lettuce (2)Malunggay leaves (2)Malunggay podsMushroom, freshMustard leaves (2)OkraOnion bulb

Pako (1,2)Papaya green

PatolaPepper fruitPeppper leaves (2)Petsay (2)Pokpoklo (seaweed)RadishSaluyot (1,2)Sigarilyas podsSpinanch (2)Squash flowers (2)Squash leaves (1)String beans leaves (sitaw, dahon) (2)Sweet pea pods (sitsaro)Talinum (2)Tomato (2)Unsoy (2)Upo

Group B

Fresh:Carrot (2)Coconut shoot (ubod)Cowpea, pods (paayap bunga) (1)Kamansi (1)Langka, hilaw (1)Lima bean, pods (patani, bunga)Mungbean sprout (toge)Pigeon pea pods (kadyos, bunga) (1)RimasSingkamas pods (bunga) (1)

Singkamas tuber (lamang ugat)Squash fruit

String beans pod (sitaw, bunga)

Processed:

Food Weight in grams MeasureEdible Portion (E.P.)

Asparagus tips 90 1 cupBaby corn 15 2 (8 cm long x 5-1/2 cm circumference each)Green peas, canned 15 1 tablespoon(Gisantes, nakalata)Golden sweet corn, canned (1) 20 2 tablespoonMushroom, canned 110 1/3 cupTomato juice, canned 60 1/2 cup undilutedWater chestnut, canned 25 3 (2 cm diameter each)

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

List 2 - 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.

1 exchange = 10 grams carbohydrate = 40 kcalories

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

Food Wt. (g) Measure

A.P E.P.

Fresh:

Anonas (1,3) 65 35 1/2 of 5 x 8 cm

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:

Bungulan 60 40 1/2 of 15 x 4 cm

Lakatan 51 40 1 (9 x 3 cm)

Latundan 55 40 1 (9 x 3 cm)

Saba 70 40 1 (10 x 4 cm)

Cashew (3) 78 70 1 (7 x 6-1/2 cm)

Chico (1) 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 or 1-1/2 tbsp

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 (3 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

Paho (1)

140

92

80

70

1 (6 cm diameter)

9 small

Mangosteen (1) 212 55 3 (6 cm diameter each)

Marang 45 35 1/2 of 12 x 10 cm

Melon kastila 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 tuber 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

Dates, pitted

Dikyam

10

15

15

4 (2 cm diameter each)

3 (3 x 2 cm each)

2 (3 x 3 x 1 cm 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, pineapple-grapefruit,pineapple-orange)

60 1/4 cup

Unsweetened (orange,pineapple, prune)

80 1/3 cup

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

Sherbet

20

35

1/2 of 9-1/2x3-1/2 x 1 cm

3 tablespoons

(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.

List 3 - Milk Exchange

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.The milk allowance in the meal plan can be used as a drink. Added to cereals, or mixed with coffee or tea and other foods.1 exchange of each of the sub-groups of milk contains:

CHO (g) PRO (g) Fat (g) Energy (Kcalories)

Whole Milk 12 8 10 170Low fat milk 12 8 5 125

Very low fat milk 12 8 80

Food

Whole Milk

Wt. (g) E.P. Measure

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

Low Fat Milk: Powdered 30 1/4 cup or 4 level tablespoons Lite Low fat Milk 250 1 tetra-brick

Skimmed (Non-Fat)/Very Low Fat: ++ Buttermilk: liquid 185 2/3 cup powdered 25 1/4 cup or 4 level tablespoons Long life skimmed milk 250 1 cup Yoghurt 125 1/2 cup

+ 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.List 4 - Rice Exchange

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.

1 exchange = 23 grams carbohydrate, 2 grams protein =100 calories

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

Food Wt (g) E.P.

Measure

A. Rice and rice products1. Rice, cooked 80 1/2 cup2. Rice gruel (lugaw)

thin consistency medium consistency thick consistency

705435250

4-1/2 cups3 cups1-1/2 cups

3. Rice Products Ampaw: Pinipig

Rice2525

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

Bibingka: Galapong Malagkit

4540

1 slice (1/4 of 15cm diameter,2 cm thick1 slice (6 x 3 x 3 cm)

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, walang niyog 55 4 (7-1/2 x 4 x 0.3 cm each) Puto: Bumbong

Pula4045

2 (11 x 2 x 1 cm each)3 (4 x 3 cm each)

Puti Seko, bilog Seko, haba May niyog (1)

452525

1 slice (9-1/2 x 3 x 3-1/2 cm)3 (3-1/2 cm diameter x 1-1/2 cm thick each)5 (5 cm long x 2 cm diameter each)

Sapin-sapin 75 1 slice (5 x 3 x 4 cm each) Suman: Ibos Kamoteng kahoy Lihiya (1) Marwekos (1) Tamales

60455550100

1 (8 x 4 x 2 cm)1/2 of 15 x 3 x 2 cm1 (8 x 4 x 2 cm)2 (9 x 3 x 2 cm each)2 (7 x 6 cm each)

Tikoy Tupig

4035

1 slice (10 x 3 x 1-1/2 cm)1/2 of 14 x 3 x 1 cm

‘B. Rice equivalents1. Bread

Pan amerikano Pan de bonete (1) Pan de leche

404040

2 pcs1 pc1 pc

Pan de limon Pan de monay

4040

1 pc1 pc

Pan de sal 40 3 pcs Rolls (hotdog/hamburger) 40 1 pc Whole wheat bread (1) 45 2 slice

2. Bakery productsJelly roll 35 1 slice

Sponge cake Galyetas de patatas

4030

1 slice10 pcs

Pasensiya Masapudrida Marie

302530

22 pcs1 pc22 pcs

Lady fingers Apas

3025

5 pcs6 pcs

Mamon tostado 30 3 pcs Hopia hapon 35 1/2 of 7 cm diameter x 1-1/2 cm thick, round Ensaymada 35 1 pc

3. Corn and corn products Binatog (1) Corn/rice curls and the like Corn flakes Corn, boiled (1)

90252565

1/2 cup1-1/4 cups1 cup1 pc (12 x 4 cm)

Baby corn Golden corn, canned (1) Corn pudding (1)

9014585

1 cup1 cup1 slice (5 x 4 x 2 cm)

4. Noodles, cooked:Bihon, macaroni (1), sotanghon, spaghetti

5. RootcropsSweet potatoCassava (1)Gabi (1)PotatoUbi (1)

75

8085100165130

1 cup

1/2 of 11 cm long x 4-1/2 cm diameter1 (5 cm long x 4-1/2 cm diameter) or 1 cup2 (6 cm long x 4 cm diameter each) or 1 cup2-1/2 of 7 cm long x 4 cm diameter each 1 (8-1/2 cm long x 4-1/2 cm diameter)

6. Beans and NutsChestnut, roasted (1) (kastanyas, binusa)

7. Others

40 11 pieces large or 20 pieces small

Breakfast cereals 25 1/2 cupCornstarch 25 5 teaspoonFlour, all purpose 25 3 tablespoons

Ice cream, regular 90 1/3 cupSago, cooked 120 1/2 cup, cooked

(1) These foods are good sources of fiber.

List 5 - Meat and Fish Exchange

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

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 egg, clams, soybeans and nuts are rich in iron.

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 meat. Foods from plant sources contain negligible cholesterol.

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: PRO (g) Fat (g) Energy (kcalorie)

Low Fat Meat and Fish 8 1 41Medium-Fat Meat and Fish 8 6 86

High-Fat Meat and Fish 8 10 122

A. LOW FAT MEAT AND FISH EXCHANGES

Food Wt. (g) E.P. Ckd

Measure

1. Lean meat a. Beef 30 1 slice, matchbox size Shank (bias), lean meat (laman), (5 x 3 1/2 x 1-1/2 cm Round (pierna corta at pierna larga), tenderloin (solomilyo), porterhouse steak (tagiliran, gitna), sirloin steak (tagiliran, hulihan), centerloin (tagiliran, unahan) b. Carabeef Shank (bias), round (hita), 30 1 slice matchbox size meat (laman: bahagya, (5 x 3 -1/2 x 1-1/2 cm

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 (lomo) (6-1/2 x 3 x 1-1/2 cm) d. Chicken

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

breast meat (pitso) 30 1/4 breast - 6 cm long2. Variety meats / Internal organs 35 3/4 cup Blood (dugo) - prk, beef, chicken 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, beef3. 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 35 1 (14 x 3-1/2 cm Hito 35 1/2 of 22 x 5 cm Small variety: Sapsap 35 2 (10 x 5 cm each) Tilapya 35 2 (12 x 5 cm each) Tamban 35 2 (12-1/2 x 3 cm each Dilis 35 1/4 cup4. 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 (12 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/ shell5. 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 20 3 (9 x 5 cm each) Tamban 20 1 (16 x 3 cm) Tanigi 20 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 flakedB. 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 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 (pakpak) 25 I medium or 2 small Head (ulo) 35 2 heads 7. Beans Soybean (utaw) 40 1/2 cup8. 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 cup3. Egg Duck's egg 70 1 pc. Balut 65 1 pc. Penoy 60 1 pc.4. Nuts Peanuts, roasted 25 1/3 cup5. 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 cm6. 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 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 recommended 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.

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

1 exchange = 5 grams fat = 45 kcaloriesFood Wt (g) E.P Measure

Saturated FatsBacon 10 1 strip - 10 x 3 cmButter 5 1 tspCoconut, grated 20 2 tbspCoconut, cream 15 1 tbspCoconut oil 5 1 tspCream cheese 15 1 tbspLatik 10 2 tspMargarine 5 1 tspMayonnaise 5 1 tspSandwhich spread 15 1 tbspSitsaron 10 2 (5 x 3 cm each)Whipping cream, heavy / light 15 1 tbsp

POLYUNSATURATED FATSOil (corn, marine, soybean, 5 1 tsprapeseed-canola, rice, sunflower,safflower, sesame)

MONOSATURATED FATSAvocado 65 1/2 of 12 x 7 cmPeanut butter 10 2 tspPili nut 5 5 pcsPeanut oil, olive oil 5 1 tspShortening 5 1 tsp

Alcoholic BeveragesThis list gives the fat equivalent of some commonly used alcoholic beverages.Beverage Wt. (g) Measure Fat Exchanges KcaloriesBasi 170 1 glass - 6 oz 4 185Beer, cerveza 320 1 bottle - 11 oz 3-1/2 163Brandy, cognac 30 1 brandy glass 1-1/2 75Daiquiri 56 1 cocktail glass 3 124Gin, dry 43 1 jigger 2-1/2 107Gin, (ginebra) 360 1 bottle - 12 oz 18-1/2 832

High ball 240 1 glass 4 170Manhattan 56 1 cocktail glass 4 167Martini 56 1 cocktail glass 3 143Mint Julep 240 1 glass 5 217Old Fashioned 240 1 glass 4 183Rum 43 1 jigger 2-1/2 107Tom Collins 300 1 tall glass - 10 oz 4 182Tuba 240 1 glass 2 89Whisky, scotch 43 1 jigger 2-1/2 107Wine, red 100 1 wine glass 1-1/2 73Wine, white 100 1 wine glass 2 85Wine, champagne (sweet & dry)

100 1 wine glass 2 85

Wine, port 100 1 wine glass 3-1/2 160Wine, rose 100 1 wine glass 2 85Wine, vermouth, French 100 1 wine glass 2-1/2 108Wine, vermouth 100 1 wine glass 4 170

List - 7 Sugar Exchange ListOne teaspoon of sugar is equivalent to 1 exchange.

The following list shows the kinds and amounts of sweets and other forms of sugar to use for 1 sugar exchange.

1 exchange = 5 grams carbohydrate = 20 kcalories

FoodBanana chip

Wt. (g) E.P.5

Measure1 ( 6 x 3-1/2 cm)

Bukayo 5 1 (3-1/2 x 1 cm)Caramel 5 1 (2 x 2 cm)Champoy 5 1 (2 cm diameter)Chewing gum, bubble gum 5 1 pcCondensed milk 10 2 tspHard candy 5 1 (3 x 2 x 0.5 cm)Honey 5 1 tspJams, jellies, preserves 10 2 tspMaraschino cherries 20 2-1/2 of 2 cm diameter eachch)Marshmallow 5 1 (2-1/2 cm diameter)Matamis sa bao 5 1 tspNata de coco 15 2 tbspNata de pinya 10 2 tbspPakaskas 5 1 tspPanutsa, grated 5 1 tspPastillas, duryan 5 1 (5 x 1 x 1 cm)

Pastillas, gatas 5 1 (5 x 1 x 1 cm)Pastillas, langka 5 1 (5 x 1 x 1 cm)Sampaloc candy 5 1 (1-1/2 cm long x 1 cm thick)ick)Sugars (white, brown, pure cane, syrup)

5 1 tsp

Taho w/ syrup & sago 40 1/4 cupTira - tira 5 1 pcToffee candy 5 1(2-1/2 x 1-1/2 x 1 cm)Ube, haleya 10 1 tspYema 5 1 (5 x 1-1/4 cm)

Food Wt. (g) E.P. Measure Sugar Exchanges

Kcalories

Halo-Halo 410 2-1/3 cups 4 80Ice Candy (frostee) 100 1 pc 3 60Ice drop 100 1 pc 4 80Kundol, matamis 20 1 (7 x 5 cm) 4 80Pulvoron 10 1 (4 x 2-1/2 x 1 cm) 2 40Rimas, matamis 40 1 (8 x 4 cm) 8 160Ubedol 20 1 bar (5 x 2 cm) 4 80

Beverage List

Beverage Net Content (ml) Measure Sugar Exchanges Kcalories

A. Soft drink 237 1 bottle regular size 5 100

B. Fruit Flavored Drink

Concentrate

Grape 5 1 tsp 1 20

Grapefruit, lemon, orange, strawberry

10 2 tsp 1 20

Mango, guwayabano, pineapple-pomelo, pomelo

20 4 tsp 1 20

Powder 5 1 tsp 1 20

Tetra-brick +

Apple 250 1 tetra-brick 6-1/2 130

Guwayabano 250 1 tetra-brick 7-1/2 150

Mango 200 1 tetra-brick 5-1/2 110

Melon 200 1 tetra-brick 8-1/2 170

Orange 250 1 tetra-brick 6-1/2 140

Pineapple 250 1 tetra-brick 6 120

Plastic Bottle

Mr. Juicy orange 225 1 small plastic bottle 4-1/2 90

Beverage Net Contents (ml) Measure Kcal PRO Fat CHO

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

Klim Lite++ 25 4 tbsp 103 8 3 12

Cocoa 25 5 tbsp 68 5 5 12

Milo 15 2-1/2 tbsp 57 2 0.1 12

Ovaltine 15 2 tbsp 57 2 0.1 12

E. Yoghurt Drink +

Natural 125 1 bottle 100 2 <1 20

Fruit flavored

Strawberry 100 1 bottle 70 <1 <1 17

Guwayabano 125 1 bottle 70 <1 <1 17

F. Fruit Flavored Yoghurt +

Mandarin orange 100 7 tbsp 120 5 3 17

Mango bits 125 1/2 cup 170 6 4 29

G. Yoghurt Lite n’ Rite +

Apricot 125 1/2 cup 50 5 <1 6

Grape 100 7 tbsp 40 4 <1 5

Natural 125 1/2 cup 100 2 <1 20

Orange 100 7 tbsp 40 4 <1 5

Strawberry 125 1/2 cup 50 5 <1 6

H. Diet Cola ++ 237 1 bottle 2 0.2 0 0.2

330 1 can 3 0.3 0 0.3

+ Nutritional information taken from product label.

++Nutritional information taken from distributor company.