FOOD EXCHANGE LISTS

In the food exchange lists, commonly used foods are divided into seven groups or "lists". Each list or group contain
approximately the same amount of carbohydrates, protein, fat, and therefore, calories per exchange. A food in any one group
can thus be substituted for or exchanged with another foood in the same lists or sub-group This food list can be used in our
meal plan by substituting each foods in the same group.You can use this list to give yourself more choices. For example: a
patient who is allowed 4 exchanges of lao fat meat and fish (List 5 A) per day might select the following: 1 medium sized fish,
3/4 cup chicken liver, 3 tablespoons cornbeef and 1 slice (11x4x0.5cm) of well-trimmed tenderloin

List 1 - Vegetables Exchange List 5 - Meat and Fish Exchange

List 2 - Fruit Exchange List 6 - Fat Exchnage and Alcohol
List 3 - Milk Exchange Beverages
List 4 - Rice Exchange List 7 - Sugar and Beverages List

List 1 - Vegetable List Vegetable

Group A vegetables contain negligible carbohydrates, protein and energy if 1 exchange or less is used. When 2 exchanges are used, Exchange
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 are
Vegetable B: 1 exchange = 1/2 cup raw (40g) or 1/2 cup cooked (45g) important sources
of minerals and
(1) These vegetables are rich sources of fiber. (2) These vegetables are rich sources of pro Vitamin A. vitamins. Include
Group A CARBOHYDRATE (g) PROTEIN (g) FAT (g) Energy (Kcalories) two to three
0 0 0 0 servings, one of
Acelgas (Chinese Cabbage) which should be
dark green or
Alagaw leaves (1)
yellow.
Alugbati leaves (2)
Ampalaya leaves (2)
Ampalya fruit Dark green and
Baguio beans (abitsuelas) deep yellow
vegetables are
Balbalulang (seaweed) (1)
among the best
Bamboo shoot (labong) sources of pro-
Banana heart (puso na saging) vitamin A such as
Batw pods (1) beta-carotene.
 Cabbage
Camote leaves (2) Some vegetables
Cauliflower
such as cauli-
flower, cabbage,
Celery green, peppers,
Chayote fruit (2) turnuips and
Chayote leaves tomatoes contain
Cucumber vitamin C.
Eggplant
Gabi leaves (1) (2)
Garlic leaves (1) Green leafy
Kangkong (2) vegetables such as
Katuray flowers (1) kangkong, kamote,
malunggay, and
Katuray leaves (1)
saluyot, contain
Lettuce (2) calcium and iron;
Malunggay leaves and cabbage,
Malunggay pods crrots, spinach and
tomatoes are good
Mushroom, fresh
sources of vitamin
Mustard leaves (2) B6.
Okra
Onion bulb
Papaya green
Patola Turnips and
tomatoes also
Pepper fruit
contain potassium.
Peppper leaves (2) Spinach is a good
Petsay (2) source of zinc while
Pokpoklo (seaweed) green beans and
tomatoes provide
Radish
magnesium.
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
 Group B CHO (g) PRO (g) Fat (g) Energy (Kcalories)
Fresh: 3 1 0 16
Carrot (2)
Coconut shoot (ubod)
Cowpea, pods (paayap bunga)
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)

List 2 - Fruit List Fruit Exchanges

1 exchange = 10 grams carbohydrate = 40 kcalories

This list shows the kinds and amounts of foods to use for one fruit exchange. Fruits are important for
their vitamin, mineral,
(1) These fruits are good sources of fiber. (2) These fruits are good sources of pro-vitamin A. (3) These fruits are sources of and fiber contents.
vitamin C. Include at least one exchange in the diet daily. Include at least two to
Food Wt. (g) Edible Portion Measure three exchanges daily
A.P E.P. in the diet, one of
Fresh: which should be rich in
vitamin C.
Apple 86 65 1/2 of 8 cm diameter or 1 (6cm diameter)
Anonas, kamatsile,
Atis (3) 70 45 1 (5 cm diameter) cashew, tiesa, datiles,
Balimbing (1) 153 135 1-1/2 of 9 x 5 cm guava, pomelo,
Banana: guwayabano,
siniguelas, strawberry,
Lakatan 51 40 1 (9 x 3 cm)
atis, and dalanghita
Latundan 55 40 1 (9x 3 cm) are good sources of
Saba 70 40 1 (10 x 4 cm) vitamin C. Mango and
Cashew (3) 78 70 1 (7 x 6-1/2 cm) papaya contain both
Chico 54 45 1 (4 cm diameter) vitamin A and C. Tiesa
 Dalanghita (3) 300 135 2 (6 diameter each)
Datiles (1)(3) 61 50 1 cup is also an excellent
Duhat 80 60 20 (2cm diameter each
source of provitamin
A. Bananas, oranges
Durian 150 30 1 segment of 6-1/2 x 4-1/2 cm and dried fruits are
10 (2 cm diameter each) or 4 (3 cm diameter sources of potassium.
Grapes (1) 69 55
each)
Bananas contain
Guava (1)(3) 81 80 2 (4 cm diameter each)
magnesium and
Guwayabano (3) 86 60 1 slice (8 x 6 x 2 cm) or 1/2 cup vitamin B6.
Jackfruit ripe 118 40 3 segments (6 cm diameter each) Fruits may be used
Kamachile (3) 110 55 7 pods fresh, dried, canned,
frozen or cooked.
Lansones 103 70 7 (4 x 2 cm each)
Some fresh fruit juices
Lychees 77 50 5( 2 cm diameter each) like Kalamansi
Mabolo (1) 83 50 2/3 of 6 cm diameter) (Philippine lemon),
Makopa (1) 169 135 3 (4 cm diameter each) dayap and lemon may
be rated as “free food”
Mango:
when used as
Green (3) 90 65 1 slice (11 x 6 cm) flavoring, sauce or
Medium ripe 90 65 1 slice (11 x 6 cm) when diluted and
Ripe (2)(3) 103 60 1 slice (12 x 7 cm) or 1/2 cup cubed sweetened with
artificial sweeteners.
Indian 140 80 1 (6 cm diameter)
Fruits may cause a
Mangosteen (1) 212 55 3 (6 cm diameter each) temporary increase in
Marang 45 35 1/2 of 12 x 10 cm blood sugars, thus
Melon 317 200 1 slice (12 x 10 x 3 cm) or 1-1/3 cup meal plans for patients
Papaya ripe (2)(3) 133 85 1 slice (10 x 6 x 2 cm) or 3/4 cup
with diabetes mellitus
allow no more than 5
Pear (1) 118 85 1 (6 cm diameter) exchanges a day.
Pineapple 129 75 1slice (10 x 6 x 2 cm) or 1/2 cup
Rambutan 139 50 8 (3 cm diameter each) The truths are:
Santol (1) 127 75 1 (7 cm diameter) kalamansi or any sour
fruit juice does not
Singkamas tuber 124 110 1/2 of 9 cm diameter or 1 cup
have special reducing
Siniguelas 78 50 5 (3 cm diameter each) properties; the natural
Star apple 123 65 1/2 of 6 cm diameter sweetness of fruit is
Strawberry (1)(3) 168 165 1-1/4 cups not contraindicated for
Suha (3) 160 90 3 segments (8 x 4 x3 cm each)
diabetes; each
exchange of fruit
Tamarind, ripe 34 15 2 of 6 segments each contains 40
Tiesa (1)(2)(3) 41 30 1/4 of 10 cm diameter kilocalories, thus fruits
Watermelon (1) 226 140 1 slice (12 x 6 x 3 cm) or 1 cup should be computed
Canned, drained: into the meal plan.
 Apple sauce 45 3 tablespoons
Fruit cocktail 40 3 tablespoons Like any other foods
Peach halves 65 1-1/3 halves
the use of fruits should
be regulated. Some
Pineapple, crushed 60 3 tablespoons physicians and
Pineapple, sliced 35 1 slice (7 cm diameter) dietitians prefer to use
Dried: whole fruits rather
Champoy, salted 10 4 (2 cm diameter each) juice in diets for
patients with diabetes
Mango chips 10 2 (2 x 8 cm each)
because the latter
Prunes seedless 15 3 pieces have a greater
Raisins seedless 15 2 tablesppons glycemic effect.
Canned juices:
Sweetened (apple, mango, pineapple-grapefruit,pineapple-
60 1/4 cup
orange) Fruit juice consists of
Unsweetened (orange,pineapple, prune) 80 1/3 cup unfermented but
Bottled (sweetened): fermentable liquid
obtained from native
Orange, guwayabano, mango 80 1/3 cup
fresh fruit, with nothing
Others: added or subtracted.
Banana cue 20 1/2 of 9-1/2 x 4 cm Fruit juice is also
Buko water 180 1 cup commercially available
Maruya 20 1/4 of 10-1/2 x 9 -1/2 x 1 cm I the form of fruit juice
 Turon 20 1/2 of 9-1/2x3-1/2 x 1 cm
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

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. Milk is an excellent source
of protein and calcium. It
++ Buttermilk refers to pasteurized skim milk that has been sourced by lactic acid producing bacteria. also a good source of
1 exchange of each of the sub-groups of phosphorous, some of the
CHO (g) PRO (g) Fat (g) Energy (Kcalories)
milk contains: B-complex vitamins, and
Whole Milk 12 8 10 170 vitamins A and D. Milk also
Low fat milk 12 8 5 125 contains some magnesium.
The milk allowance in the
very low fat milk 12 8 80
meal plan can be used as
a drink. Added to cereals,
Whole Milk Wt. (g) E.P measure or mixed with coffee or tea
Milk, evaporated, untiluted 125 1/2 cup and other foods.
 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

Low fat Milk:

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

Skimmed (Non-Fat)/Very Low Fat Milk:

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

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
products made from these
(1) These foods are good sources of fiber. are the major sources of
Food carbohydrate which is the
cheapest source of
A. Rice and rice products Wt (g) E.P Measure
calories. In addition, whole
Rice, cooked 80 1/2 cup grains or enriched rice and
Lugaw 435 3 cups cereals are good sources
Rice Products of iron, thiamin and
riboflavin, whole grain
Bibingka 40 1 slice (1/4 of 15cm diameter,2cm thick
products have more fiber
Biko 40 1 slice (10 x 5 x 1 cm than products made from
Casava cake 45 1/2 of 15 x 3 x 2 cm refined flours.
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
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
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
1 exchange of meat and fish or substitute in the sub-groups contains:
Low Fat Meat and Fish
Medium-Fat Meat and Fish
High-Fat Meat and Fish
A. LOW FAT MEAT AND FISH EXCHANGES
Food
1. Lean meat
a. beef
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
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
(lomo)
d. Chicken
Leg (hita) or
meat (laman) or
breast meat (pitso)
2. Variety meats / Internal organs
Blood (dugo) - prk, beef, chicken
Gizzard (balun-balunan) - chicken
Meat Exchanges
fish.
Foods high in protein
Energy (except milk) compose
PRO (g) Fat (g) the meat and fish
(kcalorie)
8 1 41 exchange list. These
foods include meat, fish,
8 6 86
eggs, poultry, and
8 10 122 legumes.
Wt. (g) E.P. Ckd Measure
In addition to protein
majority of the foods in
30 1 slice, matchbox size
the list are also good
(5 x 3 1/2 x 1-1/2 cm 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,
30 1 slice matchbox size
zinc and iron. Organ
(5 x 3 -1/2 x 1-1/2 cm meats like liver as well
as egg, clams, soybeans
and nuts are rich in iron.
Foods from animal
sources contain
30 1 slice, matchbox size cholesterol, the richest
6-1/2 x 3 x 1-1/2 cm sources of which are egg
yolk, liver, kidney, brains,
sweetbreads and fish
30 1 small leg (13-1/2 cm long x 3 cm diameter roe while smaller
30 1 slice, matchbox size (5 x 3-1/2 x 1-1/2 cm amounts are found in
30 1/4 breast - 6 cm long meat. Foods from plant
35 3/4 cup
sources contain
negligible cholesterol.
 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 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 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 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
Posit 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 gram of fat provides
This list shows the kind and amount of fat to use for 1 fat exchange. almost 2-1/2 times as much energy as
an equal weight of either carbohydrate
1 exchange = 5 grams fat = 45 kcalories or protein. Fats may be or plant origin
and may be liquid or solid.
Food Wt (g) E.P Measure
Saturated Fats Margarine, butter and cream contain
some vitamins in addtion to fat.
Bacon 10 1 strip - 10 x 3 cm Peanut butter is particulary a good
Butter 5 1 tsp source of magnesium, potassium and
zinc and contains protein.
Coconut, grated 20 2 tbsps
Coconut, cream 15 1 tbsp Fats may be classified into
polyunsaturated, monosaturated or
Coconut oil 5 1 tsp saturated. The fats found in animal
source except fish consist mainly of
Cream cheese 15 1 tbsp saturated fatty acids while vegetables
Latik 10 2 tsps oils except coconut oil contain more of
unsaturated fatty acids.
Margarine 5 1 tsp
Mayonaise 5 1 tsp Coconut oils is unique in that it has
shorter chain lenght fatty acids and is
Sandwhich spread 15 1 tbsp the only vegetable oil that has 15-20
 Sitsaron 10 2 (5 x 3 cm each)
Whipping cream, heavy / light 15 1 tbsp
POLYUNSATURATED FATS
Oil (corn, marine, soybean, 5 1 tsp
rapesed-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
% 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
Shortening 5 1 tsp tissues.

Some vegetable oils, particulary oilve

oil and peanut oil are good sources of
monosaturated fatty acids.

Alcoholic Beverages The role of unsaturated (poly and

This list gives the fat equivalent of some commonly used alcoholic beverages.
Beverage Wt. (g) Measure Fat Exchanges Kcalories
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 oz 4 182
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 & dry) 100 1 wine glass 2 85
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 exchange. sources of carbohydrates in
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
solubility.
Caramel 5 1 (2 x 2 cm)
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,
and candies are made up
Hard candy 5 1 (3 x 2 x 0.5 cm)
largely of carbohydrates.
Honey 5 1 tsp
Jams, jellies, preserves 10 2 tsps Sweets are useful in
Maraschino cherries 20 2-1/2 cm diameter each enhancing the palatability of
diets, but well planned meals
Marshmallow 5 1 (2-1/2 cm diameter)
can be nutritionally adequate
Matamis sa bao 5 1 tsp even without them. Individual
Nata de coco 15 2 tbsps who need to reduce or avoid
sugar may use artificial
Nata de pinya 10 2 tbsps
sweeteners.
Panutsa, grated 5 1 tsp
Pastillas, 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)
Sugars (white, brown, pure cane, syrup) 5 1 tsp
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) E.P. Measure Sugar Exchanges Kcalories
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 (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 tsps 1 20
Mango, guwayabano, pineapple-pomelo, pomelo 20 4 tsps 1 20
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 bottle 4.5 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
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