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