FOOD

EXCHANGHTI$T$

MEALfiff-NING

Department of Science & Technology

Food and Nutrition Research Institute
FNRI Publication No. 57-ND 8(3)
3rd Revision 1994
Reprinted July 1998
Reprinted October 2008
 FOOD
EXCHAI{GE TISTS

FOIt
KIEATPLANhIING
 CONTENTS

Foreutord I
Acknowledgement ii
Ex change Lists C ommittee iii

Part 7 Meal Planning with

Exchange Lists 1

Part 2 The Food Groupings 15

Part 3 The Exchange Lists 27

Appendix A Free Foods 51

Append* B Beverage List 52

Appendix C Composition of Selected /Processed

Foods By Exchanges 55

AppendixD Cornposition of Combination Foods 62

Appenilix E FatV Acid Content of Common Fats

and Oils 64

AppenilixF - Calculated Diets for Quick Reference 65

Appendix G - Weight for Heighr for Filipinos (2S65 years) 67

 ACKNOWLEDGEMENT EXCHANGE LISTS COMMITTEE
Chairman
gratitude is extended to the following:
Rodolfo F. Florentino, M.D., Ph.D.
tritionist-dietitians, professors, public health nutritionists and Director,Food and Nutrition Rumrch Institute
n r€s€drChers who willingly gave their valuable comments and Department of Science and. Technology
:ions to the existing food exchange lists;
Consaltants
mbers of Food and Nutrition Research InstituteTechnical Committee
Velona A. Corpus, RND
r constructive suggestions;
P ast President, Nutritionist-Dietitians'
Association ot' the Philippines
nel Orea for the lay-out and illustrations;
Ma. Patrocinio E. de Guzman, RND
rginia Orea for typesetting the manuscript; and Deputy Director
FNRi.DOST
se who assisted in any way in the evaluation and revision of the
,ge lists. Chita Celeste C. Angeles, RND
N u t r itionist -D iet i tian IV
Veterans Memorial Medical Center

Imelda Q. Cardino, RND

Dietitian Educator
Makati Medical Center

Adela CM. ]amorabo, RND

Associnte Professor
Polytechnic llniuersity 61 the nhittppines

TECHNICAL WORKING GROUP

Celeste C. Tanchocq RND
Supercising Science Research Specialist
MND,FNRI-DOST

Arsenia !. Cruz, RND Milagros F. Villadolid, RND

kience Resurch Specialist II Science Research Specialist I
MND, FNRI-DOST MND, FNRI-DOST

lll
 FOOD EXCHANGE LISTS
FOR MEAL PLANNING
INTRODUCTION
The Exchange Lisrs is one of the basic tools in appiied nutrition and
ciet therapy. ft is used in nreai planning, dret instruction and in estimating
,.. und macronutrient content of normal and therapeutic diets' lt is
"*urgy
a i.aluable tool for teaching patients the principles of basic nuirition,
nutrient
;omposition and caloric ciensity. Il is used as reference material by nutrition
and dietetics, medical and nursing students,

To be effective, an educationai tooi rnust be periodicaliy reviewed,

er-aluated and updated . The first updated edition (19S4) of the Food
Erchange Lists was evaluate<i as to its surrent accuracy, ease of use, appli-
.abiLity;nd r:sefulness. The results of the evaluation provided information
i','hich were usecl as basis for this third edition-

On the basis of users' comments and suggestions and clientele needs,

:he revisions on the previous edition are:

1. Food items which cannot be classified under a specific list are inciuded
in the sectio n Compositio n of Selected f Prccessed F aods By Exchange -This will
faciiitate the incoryoration of a greater variety of foods in a cornputed
diet.

1 In the Vegetable List, the Vegetable B group is further subdivided into

fresh and"processed. The alpfiabetical iisting of the vegetable is based
on the fngtisfr name, if if is commonly known (e.g. cabbage, calrot,
eggplant, itc.) or the Filipino narne by whlctr it is commonly known. For
eilmple, upoisused and not boltle gourd;pako, not f.ern; saluyot, not
iute.
 3. Under the Fmit Exchange List, the ,,as purchased" (Ap) weighbs are
included to facilitate the incoqporation of fruits usually su.uuJAp.

4. Fn-rits with high fiber content are indicated by an a; those with high
vitarnin A content by a b; and those with high vitamin C content by i";
instead of iisted separately.

5. Milk is classified into whole, low fat and skimmed/very low fat. The
measure indicated for fluid milk ls the sLandard measuring cup.

6. The Meat List was renamed Meat and Fish List- The average fat content
of the low fat and mediurn fat sub-groups under this have 6een changed
to 1 gram and 6 granu, respectively. These values are closer estimates
of the fat content of the food items in these sub.groups.

7. The fat exchanges are classified into saturated, polyunsaturated and

monounsaturated types.

8. Some foods in the vegetables and meat and fish groups are reclassified
based on newer food cornposition data.

9- Portionsizesof certain foods, e.g. pandesar,cream bread,etc. havebeen

adjusted according to portion sizes currently available in the market.

10- Alcoholic beverages are included under the Fat Exchange List, since they
are nretabolized in the body like fat.

1 1. Ttresugar equivalents of some commonly used beverages are included

in the Beverage List to provide additional information as well as to
facilitate dietary computation.

12. A table giving the cornposition of cornbination foods in household

measure has been included as appendix material-

USING THE EXCHANGE LISTS

- Jh" exchange list method of meal plaruring was originalry deveroped

to facilitate the computation and planning of diabetic diets. Since its iniro-
duction in the Philippines in the 1950's. the method has come to be used in
planning normal diets as well as therapeutic diets other than for diabetics.
in the Food Exchange Lists, commonly used foods are divided into seven
jrorp, or ,,lisLs,,. Eich list or sub-group under a list includes foods that
fai, and
Iootui^ approximately the same arnonnl of carbohydrate, protein,
group can thus be
therefore, ialories per exchange. A food in any one
list or sub-
substituted for or "exchangediwith another food in the same
seeds or
group. Thus, for exampl", ,i.r. small chicken leg or 'l /2cuPcowpea
1 medium-sized fish may be exchanged for 1 matchbox
size of any lean meat
included in the sub-group. To iiluslrate further, a patient who is allowed 4
exchanges of low fIt mlat and fish (List 5 A) per day_
might select the
followiig: 1 medium-sized fish,3 / 4 cupchicken liver, 3 tablespoons corned
beef andi slice (11x4x0'5cm) of well-trimmed tenderloin'

or, might be distributed as 2 slices cream bread

6 exchanges of rice
(pan Ameriknno) foi breakfast, r *p rice each for lunch and supper and 1
small ensaymada for snack.

Uses of the Food Exchange Lists

The use of the Food Exchange Lists facilitates the planning of meals
(see page
with a prescribed amount of carbohydrate, protein, fat and energy
11). It must be noted, however, that serving portions and the exchange
portions are not identical. Serving portions indicate amount of food that can
te normally consumed by or,e-p"tto. at one time or in one nreal' For
example, 1 medium piece star apple (6 cm diameter) would generally
be
considered 1 serving of fruit but it is equal to 2 exchanges of fruit. Or a serving
of a rnatchbox
of meat and fish ma| consist of two to lhree pieces each the size
and would therefoie be equivalent to two to three meat and fish exchanges'

It should also be noted that the nutrient values per exchange are
day meals
average values and will thus be most appiicable only if the day to
are sufficiently varied.

The exchange lists may also be used in estimating the carbohydrate,

protein, fat and values of a meal. However, since the nutrient values
"i"rgy
ur" uu"ruge values, tt*y *uy not be used for test diets or diets for research
(e.g. metitolic studiesf pr.pot"t. For these, the traditional long nrethod of
diJtary calculation or.h"*i.ul analysis of duplicate meals should be used ,
depending on the degree of precision required'
 Table 1 .

Composition of Food Exchanges

I.A. Veg. A 1 cup raw

7/2 cup, cooked
I.A. Veg.A 2 cups riw 16 67
1 cup cooked
or
I.B. Veg. B 1/2cup,raw 16 67
/2 cup cooked
'l
II. Fruit varies 10 40
IIT. MiIK
167

whole varies
Iow fat 4 tablespoons
72 8 10 77A 711
skimmcd
12 8 5 125 523
varics t2
IV. Rice varics
8 tr B0 335
V. Mcat
23 2 100 418
Iow fat varies
med. fat varies
8 I 47 772

high fat varies

8 6 86 360
VI. Fat 1 teaspoon :
8 10 722 510
VlI. Sugar 1 tcaspoon
5 45 188
5 2A 84

STEPS IN CALCULATING DIETS

L Estimate the desirable body weight (DBW), sometimes

referred to as
reference, idear or standard body weight. The
folowing are sorne
methods used in determining desirable Sody weight.

A. use of standard rables - FNRI standard weight

for Filipinos (25_65
years) in Appendix G.
Note: ! 10 vo of the value obtained wilr be within
the range of the
DBW.
B. In the absence of the FNRI Standard Table, use ihe Tannhause/s
(Broca) Method. Measure height in centimeter (cm)' deduct from the
measurenent the factor 100 and the difference is the DBW in kilo-
grams (kg). To apply this DBW in Filipino stature, deduct 10 7o.

For example:

An adult sedentary female who stands 5 feet 1 inch

Ht. = 5feetlinch = 61.0inches
= 61.0 inches x 2.54 cm
= i54.94 cm
DBW = 154.94 - 100 = 54.94 kg
= V'94 - 5'49 0070 of 54-94)
= 49.95 kg or
= 50kg
C. Use the derived fomrula based on Body Mass Index (BMI)'

Desirable BMI for men = 2?

Desirable BMI for women = ?0.8
BMi = wr(kg)/H(m),
DBIV = Desirable BMI x H(tn)t
Note: A BMI range of 19.0 to 24.9 is considered normal

D. Use the NDAP Formula w-hich gives the closest approxirnation of

the desirable BMI as well as the midpoint of FNRI's range of
reference weights.

DBW for men 5 feet tall is 112lbs. Add (subtract) 4lbs' for every inch
above &elow) 5 feet.
DBW for women 5 feet tall is 106lbs- Add (subtract) 4lbs for every
inch above (below) 5 feet.
II. Determine the reasonable energy allowance of the individual by
multiplyirg his DBW with the following values, according to:

Bed rest but mobile (hospital patients) 27.5

Sedentary (mostly sitting) 30.0
Light (tailor, nutrse, physician, jeepney driver) 35.0
Moderate (carpenter, painter, heavy housework) 40.0
Very Active (swirnming, lumberman) 45.0

For example:

Total energy allowance ffEA) of a sedentary person weighing 50 kg

= 50 x 30 = 1500 kcal or 6300 kjt

ilI. Determine the carbohydrate (CHO), protein (PRO) and fat by:

A. Percentage distribution

Carbohydrates '- 55 - 70 7o of TEA

Proteins - 10 - 15 Vo of TEA
Fats - 20- 30 % ofTEA
Ncrte: Percentage levels used will depend upon the diet prescription or
usual food habits of the patient.

For example:

Fora nonnaldiet, allot65 o/o of the total energy allowanceforcarbohy-

drates, 15 o/o protein and 20 % far fat. The corresponding energy contribu-
tions of the three nutrients are:

CHO - 1500 x 0.65 = 975 kcal

PRO - 1500x0.15 = 225kcal
FAT - 1500 x 0.20 = 300 kcal

r To
convert kcal to ki multiply by 4.184
B. Caiculate the number of grams of cHO, PRO and FAT by dividing the
calories for each nutrientbv the correspondingphysiological fuel value
(4 kcal for CHO and PRO and 9 kcal for fat per gram)'

For example:

CHO : 975+4 =U5g

PRO : 225+4 = 56-29
FAT : 300+9 = 35g
simplicity and practicality of the diet prescription (Rx), round off
For
calories to the nearest 50, and carbohydrates, proteins and fats to the
nearest5 grams. Thus:

Diet Rx: kcal 1500; CHO 245 g; PRO 55 g; Fat 35 g

IV. Design a practical meal pattern by consulting the patient, taking into
consideration paiient's food habits, food behavior and preferences, etc-

HOW TO USE THE FOOD EXCHANGE LISTS

IN MEAL PLANNING
Using the example in the preceding section of a prescription of 1500
kcalories:2a5 g CHO, 55 g PRO,35 g Fat: To translate the prescription into
food exchanges, the procedure is as follows:

1. List al1 the foods furnishing carbohydrates with the exception of rice,
i.e., vegetables, fruit, rnilk and sugar.

a. It is desirable to allow 2-3 exchanges of List 1. A& B vegetables per

day.
b- Unless there is need f or a drastic restriction of simple carbohydrates,
3-4 exchanges of fruits per day are a reasonable allowance.
c. The amount and type of milk allowed depends upon the patient's
needt food habits and other econornic considerations.
d. Allow 5-9 teaspoons of sugar per dav unless contra-indicated'
 To determine how many rice exchanges:
a. Add the CHO from vegebabies, fruit, milk and sugar'
b. Subtract this sum from the prescribed CHO'
c. Divide the difference by 23 (g cHo furnished by 1 rice exchange).
d. The nearest whole quo[ient is the number of rice exchange allowed.
To determine how many meat and fish exchanges are allowed:
a. Add the protein furnished by the food groups already llsted.
b. Subiract this sum from the prescribed protein'
c. Divide the difference by 8 (g PRO per meat and fish exchange)'
d. Thenearestwholequotient is the nurnber of meat and fish exchange
allowed.
e. When calculating grams of fat per meat and fuh exchange, use the fat
value tha t best reliesents the patient's usual in take. There is no need
to add or subtract fat exchanges if the appropriate meat and fish
category is used in the computation of food allowance'

Normally, for individuals consuming a sufficiently varied diet

from day to day, the fat value for medium fat meat and fish exchange
rnaybeusedui it."n be assun'red that the low fat and high fat
meat and fish exchanges that the patientuses willbalance out to the
value of the medium fat meat and fish exchange- On the other hand,
if the patient is on a fat restricted diet, use the 1ow fat meat and
fish exchange and instruct patient to limit choices to those foods
in the list.

4. Follow the same procedure for fat, using 5 as the divisor since one fat
exchange contains 5 g of fat.

An allowance of t 5 grams the prescribed amount for protein, carbohy--

drate and fat and t so t itocutorieifor energy are given so the fractions
of
servings are avoided-

Distribute the food allowance into breakfast,lunch, suPPer and snacks,

dependingonthepatient'seatinghabits. (seesampiedistributiononpagel0')
 SAMPTE CALCULATION
Diet prescription: 1500 (6300 kt 245-55-35

Veg., List I-A 2 I 16 67

/n
Veg., List I-B
1
I 3
a
t lo ol
Fruit, List II tA 40 160 669

Milk, List III 1 12 I 1n 170 711

Sugarl List VII 5 25 100 418
partial sum = 83

?45 (prescribed CHO)

sum of CHO)
=83-(partial
=16)+23 no. of rice exchanges
=7

Rice, List IV 7 161 t4 700 2929

partial sum = 24

55 (prescribed PRO)
-?4 (partial sum of PRO)
=31 + 8 = 4 no. of meat exchanges

Meat, List Va 3 -74 3 123 515

vbl -8 6 86 360
partial sunr
35 (prescribed Fat)
-19 (partial sum of Fat)
=16 + 5 = 3 no. of fat exchanges

Fat, List VI 3 15 IJJ

TOTAL 1506 6301

\,{"y t" reduced or omitted in diets for patients requiring limited sugar intake. Instead an extra
exchange of vegetable A or B rnay be used'
 SAMPLE MEAL PLAN AND MENU FOR ONE DAY

Total Food for the Dav:

Vegetable A - 2 exchanges Sugar - 5 exchanges
Vegetable B - 1 exchange Rice -Texchanges
Fruit - 4 exchanges Meat
Milk - 1 exchange andFish-4exchangcs
Fat -3 exchanges

Breakfast
Fruit Ripc Papaya 1 slicc(I0x6x2cm)
or3/4cup
Meat, and Fish or Baked Ham 3 ( 9cm dia
substitute Sausage x .3cm thick)
Rice or Pan Amerikano 2 sliccs
substitute (9xBx1cm cach)
MiIK 1/4 Evaporated lv{ilk 2 tablcspoons
for Coffee
Sugar WhiteSugar 2 teaspoons

Mid-A.l|{. Snack
Rice or Pan de Lirnon 1 piece (6x5x4cm)
substitute
Meat Cottage Checse 1/3 cup
Lunch
Sorp Clear Broth from
Chickcn Tinola
Meat and Fish or Chickcn Tinola I small leg -
substitute '13-1/2 cm long
x 3 cm diametcr
Vegerable A 2 Green Papaya 1 cup
& Sili Leaves
Rice 7-7/2 Boiled Rice 3/4cup
Fruit 1 Wat'ermclon I slice (l2x6x3cm)
or I cup
Fat 1 CookingOil I teaspoon
for Tinola

10
 Mid-PM Snack
Ricc or Pan de Monay I picce (10x9x4cm)
substitute
Fat
Fruit
1 Cream Cheese I tabicspoor.
I Pineapple Juice
Sugar 1
t /3 cup (undiluhed)
White Sugar 1 teaspoon

Supper
Sorp Parsleyed Bccf
Broth
Meat and fish or Broiled Bangus 1 slice (7x3x2cm)
substitute w/ Kalamansi
Vegetables B 1 Sautced
Squash 'l/2cup
Rice 1-t /z Boiled Rice 3/4 cup
Fruit Lakatan 1 picce (9x3cm)
Fat I Cooking Oil 1 teaspoon
for Squash

Bed-Time Snack
Rice or 1
Galyetas dc
substitute
i0 pieces of
Patatas 4x4x7/2 cm each
Milk 3/4 Evaporatcd Milk 1/3 cup (undiluted)
Sugar White Sugar 2 teaspoons
 SAMPTE FORM FOR
PATIENT'S MEAI PLAN IN EXCHANGES
Meal Plan For
Energy Carbohydrate Protein Fat
kilocalories grams grarns Erams
-
Total Food for the Day

List 1 A Vegetables Exchanges

List 1 B Vegetables
List 2 - Fruits
List 3 - Milk
List 4 - Rice
List 5 - N{eat and Fish
List 6 - Fat
List 7 - Sugar

Divide these foods as follows:

SAMPLE MENU
Breakfast: Exchange(s)
Fruit
Meat and Fish
Rice
Fat
Beverage

Lunch:
Meat and Fish
Vegetable A
Vegetable B
Rice
Fat
Fruit
Sugar

12
Supper:
Meat and Fish Exchange(s)
Vegetable A
Vegetable B
Rice
Fat
Fruit
Sugar

Between Meals:

Mid-morning

Mid-afternoon

Bedtime

13
14
 THE FOOD GROUPINGS
VEGETABLE EXCHANGES
Vegetabres are important sources
of minerars and vitamins. Incrude
two to three servings, one of n'hich
shourd be dark green or yenow.
Dark green vegetabres are among the best sources
r11.,^:qrelrow
pro-r'itamin A such as beLa-carotenelnd of
bles such as cauliflower, cabta-gf 'gi"un
other caroterioids. some vegeta_
peppers, turnips and tomatoes
contain vitarnin (
marunsgayil*r,"il?::",].-:fl.:i.q,T*ti:"1T1."ffi?fl#f,,:*t:{;,
are good sources or
i3filii;ltji::':#*,:T1": "itu*i,, 8,. rurnips aid
o so u rce" or z ni
reen bea n s . o, ro o i whle
"'iil,llj?iJJT,T T",?f,l,f;.
s ;
"
vegetables are good sources of
various types of dietary fiber. Fibers
which nray be sorubr"e or i*oi"ure*are
inaigesfiute carbohydrates which
vield no enerqv to.the.body u"i p"rio.*
rlbers Iike cetuiose facilitate'trr. rpeciar functions- Non-soluble
p"Gs" gr r,ioa ,h.;;il*;; digesrive tract
a nd fa vor n o rma r erinri
na ti on rn'"y r,"?" u.un
of d iverticurosis a nd bracae. Jo*n tiio #u, *,e incidence
ha ve been shown to aid
pil
cancJ.. Ior,rur* ;tb;;;; the orher hand,
ll-1"*t:*J ir.r*" gr,r.or..on.untration presum_
ll'r"jl:]:*:1s?rdecreasirigtr',"'u"piJuu*'!ii"r"rgffi
an rmporrant factor in contro-iling ;".rheyarearso
biood .t orl*i.ioii3;ll."
Fibcrs are best gken frorn food.
indiscrirnina te us€ of fiber suppil;; Excessive fiber intake such as from
much fiber rnay srow or decrdJr"
,,*y have some adverse effects. Too
as proteins, calcium, iron and
til;;"rption of important nukienLs such
otheii.a-ce *,u*"n*r.
serve vesetables cooked or raw.
deduct the equivalent amount rro*in*.rut ff f1t is added to the preparation,
a'o*J iilr,Jal,. The average
;-T##flrAffi"rH:*i:#:v*g*iu;t'e*.i,u,,lu.ooi.-J'*itnratr".g.Es
 vinegar, lemon cr tomato iuice rnay be usedas desired. other dress-
amounts'
ings includledin the Fat Exchange List may be used in prescribed

FRUIT EXCHANGES
In-
Fruits are important for their vitamin, mineral and fiber contents'
which should
clude at least two to three exchanges daily in the diet, one of
be rich in vitaminC.

Ananas, kamatsile, cashew, tiesa, datiles' guava' pomelo'

are Soad sources
grr|oayab,rno,, siniguelas, strawb erry , atis and ilalanghita
A and C. T iesa is a lso
iiuiti-ir, C- Mango and papaya c onta in both vi tamins
an ercelleart source of provitamin A. Bananas, oranges and dried fruits are
^Bu*tus
sources of potassiu*. contain magnesium and vitamin Br'

some f resh
Fruits rnay be used iresh, d ried, canned, fro zen or cooked'
may be
fnrit iuices llke kalamansi (Phitippine lemon'), dayap and lemon
or when diluted and
*t*a'* -free food" when used is flavoring, sauce a ternporary increase
sweetened with artificial sweeteners. Fruits rnay cause
mel litus allow no
io uooa *gars, thus meal plans for pa tients with diabetes
more tlran 5 exchanges a daY'

Some misconceptions about fmits are the following:

in the
l-Kalamansi oJany other sour fruit iuice when taken first thing
morning is a sure reducing formula'
2. Fruits, since they are swee1, should be avo-ided
by diabetics'
3. Fruits contain nt calorie and thus can be taken freely.
juice does not have
The tmths are; kalamansi or any other sour fruit
specialreducin$properties;.thenaturalsweetnessoffruitisnot
40 kilocalories'
intraindicatea for iiaUetes; each exchange of fruit contains
Like any other foods the
thus fmits should be computed into the rneal plan'
and dietitians prefer to
use of fruits should be regrrlated. Some physicians
usewhole fmits rather thin juice in diets for patients with diabetes because
the latter have a greater glycemic effect'

Fruitiuicecoraistsofunfermentedbutfermentableliquidobla1ed
frrom mtive fresh fruit, with nothing added or
subtracted' Fruit iuice is-also
and kuit iuice
comrrercially availabie in the form of fruit iuice,drink
beverage prepared by
concentrate. Fruit iuice drink is a ready-to-drink
mixing water with fruit concentra te and into which su gar and citric acid may
be added to adjust the soluble solid content and acidity of the product. The
main ingredients consists of fruit juice ccrncenlrate, essential oils, essences of
extracts, with or without added sugar. Concentrated fruit juice is the fruit
iuice which is concentrated by the removal of part of water but not dried.

MILK EXCHANGES
Milk is an excellent source of protein and calcium. It is also a good
source of phosphorus, some of the B-complex vitamins, and vitamins A and
D. Miik also contains some magnesium.

The milk allowance in the meal plan can be used as a drink, added to
cereals, cr mixed with coffee or tea and other foods.

RICE EXCHANGES

Rice, other cereals and products made from these are the ma jor 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.

MEAT AND FISH EXCHANGES

Foods high in protein (except rnilk) compose the Meat and Fish
Exchange List. The.se foods include meat, fish, eggs, poultry and legumes.

In addition to protein, maiority 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 vitanrin B,r. 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 frorn animal sources contain cholesterol, the richest sources of

r*'hich are egg yolk,liver, kidnep brains, sweetbreads and fish roe while
smaller amounls are found in meat. Foods from plant sources contain
negli gible cholesterol.

17
 Meat and fish exchanges are furttrer suHivided into 3 subgroups
bas€.d on theamount of fat afu calories :low fat,medium
fat and high fat
meat and fish exchanges.
meats,
when planning a diet low in sahrrated fat arut cholesterol,lean
of medium fat
chicken without stcii and fish are to be used. Limit the use
is less than 30
meai and fish exchanges when the patient's fat aliowance
iist'
;a and avoid food; in the high fat meat and fish exchange
If meat is fried, use the fat allowancein thediet. fuup stock from
improve
meat (withfatremoved)maybe usedwith the meat orvegetableto
flavor. Measure meat after it has bem cooked'

FAT EXCHANGES

Fat is a concentrated source of energy' Each gram of fat

provldes
either carbohydrate
almost 2-1 / 2 times as much energy as an equal weight of
may be liquid or solid'
or protein. f'ats may Ue of animibr phnt origin and

to fat'
Margarine, butter and €ream contain sorne vitamins in addition
potassium and
Peanut butter it putti."furly a good source of magnesium'
zinc and contains Protein.

Fatsmaybec}assifiedintopolyunsaturated'.lonounsaturatedor
saturated . The fats found in animal sources except
fish consist mainly of
oil contain more
saturated fatty acids while vegetabte oils except coconut
of unsaturated fatfY acids-

Coconutoilisuniqueinthatithasshorterchainlengthfattyu.i9:19
is the only vegetable oil *,"t t * ls'?fi%medium
chain triglycerides (MCT)'
fats rich in
coconuioil isnotconsideredin thesameclass as saturated
Th*,".h.it
fatty acids such as those found in animal sonrces' MCT
is
rr"g
&e&..d, transported easily and oxidized rapidly as so=19 of
energy antl"f*d;;;
has *ty tot" tendency to be deposited in adrpose
and other
tisstres.

Somevegetableoi|s,particulariyoliveoilandPeanutoilaregood
sources of rnonounsahrrated fatty acids'
 The role of unsaturated (poly and rnono) fatty acids in iorvering
plasrna cholesterol level has been demonstrated in patients s/ith diabetes"
atherosclerosis and hyperlipidemia. However, excessive intake of poly'un-
saturated fats is not recornmended as they may lower HDL cholesterol,
commonly known as "good cholesterol". They have also been found to be
carcinogenic in animals.

one exchange of meat and fuh when fried or sauteed will absorb
approximately ONE exchange of fat.

ALCOHOLIC BEVERAGES
Alcohol furnishes 7 calories per gram. it is metabolized like fat and
shouldbe computed as fat exchange when used. Its use should be planned
by the dietitian inconsultation ra'ith the physician taking into corsideration
the patient's food habits. The high caloric density should be considered
when used by obese individuals, since alcohol inhibits gluconeogenesis, it
can cause hypoglycemia in the patient with insulin-dependent diabetes.

The following are considerations in the use of alcohoiic beverages by

diabetic or overweight individuals.

1. Use alcohol only when the diabetes is under control.

2. Use alcohol in moderation and only with meals and snacks.
3. Avoid or lirnit wines, liquors, beer and all srveetened mixed drinks
because the high sugar content may cause hyperglycemia"
4- A small amount of alcohol may be incorporated occasianally in the
meal plan if the person is at his ideal body weight and provided it is
allowed by the physician.
Because alcchol contains calories and stimulates appetite, it
shouid be avoided by individuals on r,r,eighi reduction dG.
5. If alcohol is used, subtract its calorie equivalent from the fat allow-
ance.

19
 SUGAR EXCHANGES
sugar and sweets are good sources of carbohydrates in the diet. All
slgars provide the same amount of energy per unit weight but differ in
degree of sw€etness and solubility.

. Pure sugars are the rnost concentrated form of carbohydrates. ]ellies,

jams, syrups and candies are made up largely of carbohydrates.

sweets are useful in enhancing the paratability of diets, but well

planned meals can be nutritionally adequate even without them. Individu-
als who need to reduce or avoid sugar may use artificial sweeteners. The uS
Faod and D*g Administration (FDA) allows the use of aspartame, saccha-
rine and acesulfame K.

20
 THE FOOD EXCHANGE LISTS

LIST 1. VEGETABTE EXCHANGE LIST

Each exchange in this list conbains:

Group A
Group B
 GroupAvegetablescontainnegiigiblecarbchydrates.'proteinand
are used, compute as
energy* if 1 exchanfe or less is used. WhLn 2 exchanges
the portion size for one
or,u dro,rp B Vegetable. unless otherwise specified,
vegebable exchange is:
Vegetable A: 1 exchange = Lcupraw(25g)
or 1l?cup cooked ( 45 g )
Vegetable B: 1 exchange = 1/2cupraw(408)or
\l2atpcooked(a5g)
vegetable ex-
This tist shows the kinds of vegetables to use for one
change.

Acelgas (Chinese cabbagei

Katuray flowers'
Kataray leaves"
Alagazu leaves' l"ettucep
Alugbati leavesb Malunggay leavesb
Ampalaya frult Malunggay P.oos
Amyalaya leavesb Mushroom, fresh
B alb al ul arg (seaweed)" Mustard leavesb
Baguio beans (abitsuelas) Okra
Onion bulb
Bairboo shoot (tabong)'
Pakaob
Banana heart $uso ng saging) Papaya green
Bataus Pods' Patola
Beets Pepper fruit
Cabbage Pepper leaveso
Cassava leaves and toPs+ Petsaf
Cauliflower Pokpiklo (seaweed)
Radish
Camote leavesu) Saluuof'b
Celery SigaVilyas pods
Chayote fruitb Spinach o
Chayote leavesb Siruash flowersb
Cucumber Sduash leaves'
Eggplant Sthngbears leaves (sit aw,
ilahonlb
Gcbi leaves*
Sweet pea Pods (sitsarol
Garlic leave"s' Talinum"
Himbabaou Tornatob
Kangkongl Unsoyb
t Ttrese vegdrble* rre rkh surces of fiber'
upo
Tle vegdebla+ r!" tidl !ollt*j|Prov$]1!
 Carrotb
Coconut shoot (ubod) Pigeon pea pods"( kadyos,
Cowpea, pods. (paayap, bunga)
Rimas
ouftga)
Si.ngkam a s pods" {bun ga)
Kamansi.
S i ngk am a s ntber (I
Langka,hil.auf a ffi ang

Lima bean, pods (patani, ugat)

Squash fruit
aunga)
Mungbean sprout (toge) Stringbeans pod
$itaw, bunga)

Processed:

Asparagus tips
90 1 cup
DaDv corn t\ 2(Scmlongx E-l/Zcm
circumference each)
peas, canned
15 1 tablespoon
"r""n nakalata)
(Gisantes,
Golden sweet corn, canned"
2A 2 tablespoon
Mushroom, canned
110 1 /3 cup
Tornato juice, cannod
60 1/7cup undiluted
Water chestnut, canned
25 3 (2 cm diameter each)

a
Thctse vegetables are rjch
sources of liber.
b
These vegebables are rjch
sources of pro vitamin
A.
 LIST 2 - FRUIT EXCHANGE LIST

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

Eresh:
Anofiasa' 65 35 1/2ofSx8cm
Apple 86 65 'l/7 of 8 crndiameter
or 1 (6 cm diameter)
Atis' 70 45 I (5 cm diarneter)
Balimbin{ IJJ 135 1-1./zof9x5cm

'Unless specified, all meaures reler to whole fruit.

"These fruits are gcnd sources of fiber.
'These fruits are rich sourcc's of Vitamin C Indude at least onc
Banana:
bungulan 60. 40 /2of 15 x 4 cm
'l

Iakatan 51 4t) 1(9x3cm)

latundat 55 4i) 1(9x3crn)
saba 70 ,K) 1(10x4cm)
Cashew" 78 70 1 (7 x 6-1/2 cm)
Chico" 54 45 1 (4 cm diameter)
,Dalanghita" 300 J35 2 (6 cm diarneter each)
Datilesa" 61 50 l cup
Duhat 80 60 20 tZ cm diarneter each)
Dtrrian 150 30 1 segment of 6-'I /2 x 4-1 /2 cm
or 1-1 /2 tablespoons
Crapes" 55 10 (2 cm diameter each)
or 4 (3 crn diameter each)
Cuava"'' 8i 80 2 (4 cm diameter each)
Guwagabano' 86 60 l slice(8x6x2crn)
or 1 l2 cup
|ackfruit, ripe 118 40 3 segments (5 cm d ia meter each)
Kamachild 110 55 7 pods
l,ansones 103 70 7 (4 x 2 crn each)
L,ychees 77 50 5 (3 cm diameter each)
MaboIo' 83 50 2/3 of 6 cm diameter
Makoya" 169 r35 3 (4 cm diameter eachi
Mango:
green' 90 65 1 slice (11 x 6 cm)
medium ripe 90 65 1 slice (11 x6 cm)
103 60 1 slice $2x7 cm) or
;'ripsur
7/2c.ry cubed
indian 140 80 1 (6 cm diameter)
paho' 92 70 9 small
Mangosteen' 2'12 55 3 (6 cm diameter each)
Marang 45 JJ 7/7of 12x 10cm

*Unless specifie4 all measures refs to whole fruit.

'These fruits alc good sour,s ol liber-
blhcsc fruits are good sources of pravitamin A.
.These fruits are ridr sources of vitamin C Indude at least one exchange in the dit

26
 Meion knstiln Jt/ 1 slice (12 x 10 x 3 cm)
or 1-1 /3 cup
. Papaya, ripeur 133 d) I slice (10 x 6 x 2 cm) or 3/ Acup
Peaf 118 85 1 {6 cm diameter)
_ Pineapple 1?9 lslice (i0x6x2cm)
or tr /2 cup
Rambutan 139 50 I (3 cm diameter each)
SantoI' 727 75 1 (7 cm diarneter)
Singkamas tuber 124 110 1/2 of 9 cm diarne ter or 1 cup
Siniguelas 78 trn
5 (3 cm diameter each)
Star appie i23 65 1/2 of 6 cm diameter
Straw.berr1ts,' 168 165 1-1,/4 cups
Suha' 160 90 3 segrnents (8 x 4 x 3 cm each)
Tan'urind, ripe J{ 4-
2 of 6 segmenis each
Tiessu,bt 41 JU 1/ 4 of 10 cm diameter
Watermelon" 140 lslice (i2x5x3cm)or
1*P
Csnnul, drained:
Apple sauce 45 3 tablespoons
Fruit cocktail 40 3 tablespoons
Peach halves 65 'l-1/3 halves
Pineapple, crushed OU 3 tablespoons
Pineapple, sliced 35 1 slice (7 crn diameter)
Died:
Champoy, salted 10 4 (? cm diameter each)
Dates, pitted 15 3 (3 x 2 crn each)
Dikyaw IJ 2(3x3x1cmeach)
Ir4ango chips 10 2(2x8 cm each)
Prunes, seedless IJ 3 pieces
Raisins, seedless 15 2 tablespoons

*Unless
specified, all measures refer to whole fruit
'These fruits are good sources of fiber.
blhese fruils
are good sources of pro-vitamin A.
Thesc fruits are rith sources of vitamin C. Include at least one
Irlitt.s;,

Canfied:
Sweetened 60 1 /4 cup
(apple, mango,
pineappie-grapefruit,
pineapple-orange)
Unsweetened 80 1 /3 cup
{orange, pineapple, prune)

Botttred (szpeetenedl:
Orange, guwayabano, 80 1/3 cup
manSo

Others:
20 '1,/2 of 9-1/2 x 4 cm
Banana cue
Buko rvaler i80 1 cup
Maruya 20 l/4 o{ l0-1/2x9-7/2 x I cm
Turon 20 | /2 of 9-7 /2 x 3-1. /2 x "lcm
Sherbet 35 3 tablespoons

See APPENDIX B - BEVERAGE LIST starting on page 52 for FRUIT

FLAVORED DRINKS.

28
 LIST 3 - MILK EXCHANGE LIST
One exchange of each of the sub-groups of milk contains :

Whole Milk 1? 10 '170

't25
Low Fat Milk 17
Skimmed/
Verv Low Fat Milk ',2 Tr 80
 This list shows the kinds and amounts of milkor miikproducts touse
for one rnilk exchange.

WholeMilk:
Milk, evaporated, 1?S 1./2 up
undiluted
Milk, evaporated, 7?S 7/2$P
filled, undiluted
Milk, evaporated, 125 7/2ciry
recombined, undiluted
. Milk fresh carabao's 250 1 cup
Milk, fresh cor,r/s 250 1 cup
30 1 /4 cup or
Milk, powdered
4level tablespoons

Lozp Fat Milk:

Powdered 30 \/4o.tpor
4level tablesPoons
Life Low Fat Milk 250 1 tetra-brick

Skimmed (Non-Fat\lVery I ozu Fat Milk:

**Buttermilk liquid 185 2/3 ary
: Powdered ?5 1/4 cup or
4level tablesPoons
tnng life skimmed milk 250 1 cuP

Yoghurt 1,?5 1/2anp

see APPENDIX B - BEVERAGE LIST starting on page 52 for FLAVORED

MiLK AND YOGHURT DRINKS.

2 exclranges of lat or I /2 cup evaporated milk plus 2 exchanges

@
of fat
.* Buttanrilk refers io Past€urized. skim milk that has beelr soured by lactic acid producing bac{eria'
 LIST4.RICEEXCHANGES
::::;:i:::::i

ttlg€.ir,,

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

A. RICE AND RICE PRODUCTS

1- Rice, cooked 80 1/2 cup, packed
2. Rice gruel (lugaut)
++ thin consistency 705 4-'t /2 cups
"** medium consistency +JJ 3 cups
*** thick consistency 250 1-1 /2 cups
€ 12 cup curked rice + 5 cups water-
.+ l/2 cup cmked rice + 3 culx water.
'* ,n cup cmked rice + 2 cups warer.

31
 3. Rice Products
Native Rakanin:
Amyau:Pinipig 25 3 (9 x T1,/2 x 2 cm each)
Rice ?5 1(9x3-1/2x2cm)
Bibirgka: Galapang 45 1 slice Q/4 of 15 crn
diameter,2 cm thick)
Malagkit 40 lslice(6x3x3cm)
Biko 40 lslice(10x5xlcm)
Cassava cake 45 1/2oti5x3x2cm
Espasol! 35 2 (11 x ?.-1,/2x1.-1/2 cm each)
Kalamay:I-atik 50 1(4x6x2cm)
Ube 55 1 slice (7 x 3 x 1-112 cm)
Kutsinta 60 1'(5 cm diameter x 2-'l / 2cm)
Palitaw,zualang niyog 55 4 (7-1/2 x 4 x 0.3 cm each)
Puto:Bumbong 40 2(11x2xlcmeach)
Pula 45 3 (4 x 3 cm each)
Pttti 45 1 slice (9-1/2x3x}l/Zcm) or
l-1,/2 round of 5 cm
diameterx 3 cm thick
Seka,bilog z5 3 (3-1 l?crl:tdiameter
x1-l/Zcm thick each)
Sekohnba, 25 5 (5 crn long x 2 cm
may niyo{ diameter each
Sapin-sapin 75 lslice(5x3x4cm)
Suman:Ibos 60 1(8x4x2cm)
Kamotengkahoy 45 1/2of15x3x2cm
Lihiyd 55 1(8x4x2cm)
Maruteko{ 50 2(9x3x2crneach)
Taffialcs 100 2 (7 x 6 cm each)
Tikoy I 1 slice (10 x 3 x 1-112 cm)
Tupig 35 l/2of.14x3x 1cm

+ Unls spedffed, dl mesureg ref€r to pece.

' The foodg oe goodcource d flb€r.

32
B. RICE EQUIVALENTS:

1. Bread
Pan amerikano 40 2(gxBxlcmeach)
Pan dp bonetd 40 1 (6 cm diameter base
x 7 cm thick)
Pan de leche 40 1(3x8x8cm)
Pafl de limon 40 1(6x5x4cm)
Pan de ffianaY
AA
ltU 1(10x9x4cm)
Pan de sal 40 3 (5 x 5 cm each)
Rolls (hotdog/ +U 1(11x4x3cm)
hamburger)
Whole r+'heat bread" 2{17-1/2x8-1/2 x"l cm each)

2. Bakery Products
Cakes:
Jelly roll 35 lstice(11 x4x2 cm)
Sponge cake 40 lslice(5x5x5cm)

Caokies:
Galyetas de Patatas 10(4x 4x7/?cm
diameter eachi
PasensiYa 30 22 {3 cm diameter each)
Masapudrida 25 1(7x1cm)
Marie JU 22(+1, /2 crndiameter
x 0.3 cm thick each)
lady fingers 5 (9 x 4 cm each)

Others:
Apas 25 6 $-112x 12 cm each)
Matnon tostado 30 3(8x3x3cmeach)

+
Unless specified, all measures refer to piece.
t These foods are good sources of fiber.
 Hopia hapon 1-7/2of 3x2-1/2x2-l/2
cnr, diced
or 7/2 of 7 cm diameter
x'L-1, /?cm thick, round
Ensaymada 1, t8-'l/?cm diameter
x 2 crn thick)

3.Corn and Corn Products

Binato{ 90 | /2 c.tp
Com/rice curls and the like 25 1-1,/4 cups
Corn flakes 25 l cup
Com, boiled" 120 65 i(i2x4cm)
Baby corn 90 1 cup
Colden corn, cannedu 145 1 cup
Corn pudding" 85 lslice(5x4x2cm)
(maha, mab)

4.Noodles, cooked:
Bihon, macal'cni," l cup
sotanghon, spaghetti

5.Rootcrops
Sw-eet potato 91 I/2of ll cmIongx4-1/2
cm diamcter
or 1/2 cup
Cassava' 115 1(5cmlongx 4-1/2cm
diameter) or 1 cuP

Gabi' 130 100 2(6cmlongx4cm

diarneter each) or 1 cuP
Potato 195 r65 2-1/2 of 7 cm long x 4 cm
diameter each
or 1-113 cups
wi' 155 r30 | (S-1/?crn long x4-1/?cm
diameter)
or 1-1l3 cups
' Unless sp,rcified, all measures refer to piece'
t These foods are good sources of fiber.
6.Beans and Nuts
Chestnut, roasted' 55 11 pieces large or
(kastonyas,binasa) 20 pieces small

T.Others
Breakfast cereals )\ 'l/2anp
Cornslarch 25 5 teaspoons
Flour, all purpose ?5 3 tablespoons
Ice cream, regr-rlar 90 1/3 cup
Saga, cooked 120 1/2ct1p, cooked

See AFPENDIX C. COMPOSITIOH OF SELECTED/PROCESSED FOODS

lN EXCHANGES starting on page 55 for other BICE EXCHANGES.

'These foods are good sources of fiber.

35
36
 LIST 5 . MEAT AND FISH EXCHANGE LIST
This list is sub-divided into 3 sub-groups based on the anrount of fat
and calories: low fat, medium fat and high fat meat and fish.

Each exchange of meat and fish or substitute in the sub-groups contains:

:irl:l:i:i

Low Fat Meat and Fish 1 41

Mcdium-Fat Meat and Fish 5 %
High-Fat Mcat and Fish 10 722
A. LOW FAT MEAT AND FISH EXCHANGES
use
This lisi shows the kinds and amounts of low fat meat and fish to
for one low fat rneat and fish exchange'

1. Lean meat
a. Beef
Shank (bias),lean meat (Iamsn), 1 slice, mabchbox size
Round (piernn corta at pietna latga), $ x3-1/2
tenderloin (solowilY o), x1-'l12cm)
porterhouse steak (tagiliran, gi.tna)'
iitloit't steak(tagf I iran, hulihan),
cen terloin (t agiliran, un ah an)

b.Carabeef
Shank (biasJ, rcund (hita), t slice, matchbox size
(5 x3-1/2
meat (laman:bahagYn,
katamtaman at walang'taba), x1,-1,llcm). ^

shoulder (paYP aY), round

(pierna corta at Pierna latga),
rump (tapadera\

pork
c. Lean
Tenderloin.well trimmed 1 slice, rnaLchbox size
(6-1/2x3
{lomo)
x 1-112 cm)

d. Chicken
Leg(hita) or l small legfi3-'I/2crn
longx3cmdiameter)
meat(Iaman) or 1 slicg matchbox size
(5 x3-7 /2
x7-'I/2cm)
breast meat (Pifso) 1/4 breast - 6 crn long
 2. Variety rneats/lnternal orgara JJ 3/4 cup
Biood (dugd - pork, tbef, chicken
Gizzard (balun-balunan) - chicken
Heart @uso) - pork, beef, carabeef
Livef (atay) - pork, beef, carabeef,
chicken
Lungs {baga) - pork, beef, carabeef
Omassum UibrtI:to) - beel carabeef
Small intestine tb itukang matiitY
pork, beef, carabeef
Spleen {lnpay) - pork, beef, carabeef
Tripe lgoto) - beef
Uterus (bahay guya) - pork, beef

3. Fish
Large variety 35 1 slice (7 x3 x 2 cm)
te.g. bakoka, bangus,
d ala g, lab ah it a, lap u -Ia pu, etc.l
Medium variely:
Has a-ha sa, d alagang b ukid 35 1 (18 x 4-'l /7cm)
Galunggong 35 1 (14 x 3-1l2 cm)
Hito J} 1/2of22x5cm
Small variety:
Sapsap JJ 2 (10 x 5 cm each)
Tilapya 35 2(72x 5 cm each)
Tamban 35 2(12-1,/2x3cmeach)
Dilis J5 1/4 cap

4. Other Seafoods
Alamang, tagunton 30 1-1/ + tablespoons
Aligue: Alimango 15 1 tablespoon
Alimasag 50 3 tablespoons
AIiw at gol alima s a g, laman 2A 7/4srp or
1/2pier:e medium

' Unless specifi.ed, all nreaswes refer to piece.

b
These foods are good sources of vilamin A

39
B. MEDII.IM FAT MEAT AND FISH EXCHANGES

This list shows the kinds and amounts of medium fat mea t and fish to use
for one medium fat meat and fish exchanges'

1- Medium Fat Meat

a" Beef
Flank (kabilagan), 30 1 slice, matchbox size
brisket (punta y pechol, $x3-7/7x 1-1l2cm)
plate (tadyang),
chuck @aypay)

b. Pork
Leg(pata) 30 slice (4 cm diameter
x 2 cm thick)

2,Variety mea ts / internal organs

Brain {utakl - pork, beef, carabeef J} 3/4 c.tp

3. Fish
35
'l slice(15x7x2cm)
Karpa

4'Eggo
Chicken 60 1 piece
70 9 pieces
Quail's egg
Salted duck s egg 60 1 piece

5. Cheese
Cheese, cheCdar 35 lslice(6x3x2cm)

6. Chicken
Wings tpakpak\ 75 1 medium or 2 small
Head (ulo) JJ 2 heads

'Unlcrs specified, all measwes reler to piece'

bThcsc food:; arc good sourccs of Vitamin A
T.Beans
Soybean'(utawl 40 1l2cup

8. Proces.sed Foods
a. Fish Products
Sardines canned in oil/tomato sauce 45 1 (10x 4-7/2cm)
Tuna sardines 50 1,-1lZ.of6x4x3cmeach
Tuna spread, canned JU 2 tablespoons

b. Meai Products
Corned beef 40 3 tablespoons
Ham sausage 55 3 of 9 cm diarneter
x 0.3 cm thick each

c. Bean Products
Soybean cheese, soft (fofu) 1m 1/2 cup
Soybean cheese, sofr (tokwa) 60 1(6x6x2cmi
Forother MEDIUM FATMEATFOODSsee APPENDIX C; COMPOSITION
OF SELECTEDIPHOCESSED FOODS lN EXCHANGES starting on
page 58.

'Unl€se spedfie4 all measures re{er to pieca

r llrese foods are good
sourcee of 6ber.
C. HIGH FAT MEAT AND FISH EXCHANGES
This list shows the kinds and amounts of high fat meat and fish to use for
one high fat meat and fish exchanges'

1.Pork
Harn @igue) 35 1 slice (3 cm cube)

2. Variety meats/internal organ 35 3/4cuP

Tongue @ilaD - Pork' beef

3.Egg
Duck's egg 7g 1 piece
Balut 65 1 piece
Penoy 60 l piece

4.Nuts
Peanuts, roasted 75 1/3 cup

5.Cheese
Cheese, filled 50 /Zcm)
1 slice (6 x 3 x?-'I
Cheese, pimiento flavored 40 lslice(6x3x2cm)

6.Processed Foods
Meat Prorducts
a, eh o ri zo stYle
Lo n g an b 25 1(12x2 cm)
Frankfurters ffi 1-'l/7of l2x1-1l3 cm
Salami 50 3slicesofSxSxlcmeach
Vienna sausage 70 4(5x2x2cm)

Flefer tO APPENDIX C: COMPOSITION OF SELECTED/PHOCESSED

HIGH FAT MEAT
FOODS lN EXCHANGES starting on page 59lor other
FOOOS.

t Unl€s specifld, rll measu-'es ra'er to ?iece

 LIST 6 . FAT EXCHANGE LIST

SATURATED FATS

Bacon 10 lstrip-10x3cm
Butter 5 1 teaspoon
*tCoconut, grated 2A 2 tablespoons
*rCoconut cream IJ 1 tablespoon
**Coconut oil 5 1 teaspoon
Cream cheese l3 1 tablespoon
*Latik 10 2 teaspoons
Margarine 5 1 teaspoon

*'Saturated, mediurn c}ain triglyceride O!CT)

 Mayonnaise J 1 teaspoon
Sandwich Spread 15 l tablespoon
Sitsaron 10 2 (5 x 3 cm each)
Whipping cream, heavy /light t5 l tabiespoon

POLYUNSATURATED FATS

Oil (com, marine, soybean, 5 I teaspoon

rapeseed<anola, rice, sun-
flower, sa ffl ower, sesame)

MONOUNSATURATED FATS

Avocado 65 1/2of12x7cm
Peanut butter 10 2 teaspoons
Pili nut 5 5 pieces
Peanut oil, olive oil 5 1 teaspoon
Shortening 5 1 teaspoon

Befer to APPENDIX E on page 64 for FATTY ACID CONTENT OF COM-

MON FATS AND OII. AVAILABLE IN THE MARKET.

46
 ALCOHOLIC BEVERAGE LIST
This list gives the fat equivarents of some commonly ,sed alcohoric
,oeverages.

Basi 17A lglass-6az 4 185

Beer, cerveza 320 1 bottle - 11 oz 3-tlz 163
Brandy, cognac 30 1 brandy glass 1-"t /2 /3
Daiquiri I cocktail glass J 724
Cin, dry 43 l jigger 2-1/2 107
Cin, (Cinebra) 360 1 bottfe - 12 oz
High ball
r8-1 /7 832
24A 1 glass 4 170
Manhattan 56 1 cocktail glass 4 167
Martini 56 1 cocktail glass 3 1,43

' 1 glass - 8 oz; brandy glass I sa sck[ail oz; 'igger = r-1

:I;#fied: = glass = 2 12 oz; wine gtass
 Mint |ulep 240 1 glass 5 2't7
Old Fashioned 240 1 glass 4 i83
Rum 43 l jigger 2-7/2 107
Tom Collins 300 1 tall glasrl0 oz 4 182
Tuba 240 1 glass 2 89
Whiskp rotch 43 l jigger 2-1, /2 't07
Wine, red 100 1 wine glass 1-1/2 73
Wine, white 100 1 wine glass 2 85
Wine, champagne 100 1 wine glass ? 85
(sweet & dry)
Wine, port 100 1 wine gl,ass 3-1/2 160
Wine, rose 100 1 wine glass 2 85
Wine, verrnouth, 100 1 wine glass 2-1/2 108
French
Wine, vermouth 100 1 wine glass 4 170

+ Unles qpedfied: 1 glane = E oz; brandy glaso = 1 oz; ooc*tait gtas = 2 o4 igger = l-l /Zoz;wine gtas
=!l12oz

48
 LIST 7 - SUGAR EXCHANGE LIST
1 exchan$e,,,,=,,,, $iarns cafbohf-drate
5,
o 20 Kcalories

One 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
one sugar exchange.

Banana chip 5 1 (6 x 3-112 cm)

Bukayo 5 1$-1,/2x 1cm)
Cararnel 5 1(2x2cm)
Champoy 5 1 (2 cm diameter)
Chewing gum, bubblegum 5 1 piece
Condensed rnilk 10 2 teaspoons

t Unlers specified, all measures refer to piece.

49
Flard candy 5 1(3x2x0.5cm)
Honey 5 1 teaspoon
Jams, jellies, pr€s€rves 10 2 teaspoons
lrdaraschino cherries ?n 2-l /2 oI2 cm diametcr each
lv{arshmallow 5 | (2-1/?cm diameter)
Matamis sabso 5 1 teaspoon
Nata de coco 15 2 tablespoons
Nata de pirya 10 2 tablespoons
Pakaskas J 1 teaspoon
Paautsa, grated 5 1 teaspoon
Pastillas, duryan J 1(5xlx1cm)
Pastillas, gatas 5 1(5xlx1cm)
Pastillas, langka 5 1(5x1x1cm)
Sampaloc candy 5 | (1-l/2 cm long x 1 cm thick)
Sugars (white, brown, 5 1 teaspoon
Pure cane, syrup)
Taho with syrup & sago 40 'l/4 c'tp
Tira-tira 5 1 piece
Toffee candy 5 1(2-1/2x'I-1,12x 1cm)
Wqhaleya 10 1 teaspoon
Yema 5 1(5 x 1-114 cm)

This list trveq the sugar equivalents of common serving portions of

sweets and other torrns ol sugar.

Hslo-halo 410 2-1l3cups 4 80

Ice candy (Frostee) 100 1 piece 3 60
Ice drop 100 l piece 4 80
KundoLmatamis 2A 1(7x5cm) 4 80
Puluoron 10 1 (4 x 7-l/2x 1 cm) 2 40
Rimasrmatamis ,10 1(8x4cm) 8 160
Uhedol 20 lbar(5x2cm) 4 80

+
Unless spedfi€4 a[ meeures refer to piece.

50
 FREE FOODS
The following foods rnay be used freely unless specificalty prohibited by
the physician. These foods may be used with other foods in the diet.

Bagoan{ Kamyas'
Bouillon (fat free soup) Karamay
C-arbonated drinks, sugar - free Lemon
Carbonated water Mustard
Candy, hard, sugar - free Onion
Chiii powder Oregano
Cinnamon Paprika
Clear brobh Pepper
Coffee Pickle, dill or sour (unsweetened)*
Curry Pimiento*
Drink mixes, sugar - free Spices
Fish sauce* Soy sauce*
Flavoring extract Tomato iuice*
Garlic Tomato paste*
Gelatin (unsweetened) Tomato sauce*
Gum, sugar - free Tonic water, sugar-free
Herbs Tea
Hot pepper, sauce Vinegar
Kalamansi Worcestershire sauce'

rThi:r fod is a good soure of fiber-

+
Tlre*e fmds are high in sodium.

51
 BEVERAGE LIST
ThLs list gives the sugar equivalents/nutrient composition of some
cornmoniy used beverages.

A- Soft drink 237 1bot0e -

regular size

B. Fruit Flavored Drink

Concentrate
Crape 5 1 teaspoon 20
Crapefruit, 10 2 teaspoons 20
lemon, orange,
strawberqy
Mango, guwa- 4 teaspoons 20
yabano, pine
apple.pornelo,
pomelo
Powder 5 1 teaspoon 1 20
Tetra-Brick'
Apple 250 1 tetra-brick ('*1/2 130
Guwayabano 250 1 tetra-brick 7-'.t/2 150
Mango 200 I tetra-brick s-l/2 110
Melon 200 1 tetra-brick 8-1/Z 770
Orange 250 I tetra-brick Gt12 140
Pineapple 250 1 tetra-brick 6 120

'Nutrition i:rformation laken kmt

 Plastic Bottle
Mr. iuicy
orange 225 1small plastic 1-r /2 90
bottle

This list gives the nutrient composition of other commercially avail-

able flavored milk drink, yoghurt/diet soft drink,

C. Flavored Milk Drink'

Chocolate 250 1 tetra-brick 200' 8 531

Fruit
Banana split 230 1 tetra-brick 150 6 229
Melon Recomb. 250 1 tetra-brick 200 8 531
Strawberry 250 1 tetra-brick 220 8 831
Full Cream
Mocca 234 I tetra-brick 2107728
Vanilla 230 1 teha-brick 2107728
Chocolate 230 1 tetra-brick 2108729
D. Powdered Drink

Klim Lite" 25 4 tablespoons 103 8 312

Cocoa 25 5 tabiespoons 68 J 512
Milo 15 2-1 12 tautespoons 57 I 0.1 12
Ovaltine r5 2 tabtespoons 57 I 0.1 12

E. Yoghurt Drinkt

Natural 725 l bottle 100 2 <1 20

Fruit flavored
Strawberry 100 I bottle 70 <1 <1 17
Cuwayabancr r25 l bottle 70 <1 <1 t7

' Nutrition information taken from product label.

*'Nutrition information taken from di$tributor company.

53
F. Fruit Flavored Yoghurt'

Mandarin orange 1m 7 tablespoons 12053 t7

Mangobits 7E l/2cup 17064 29

G. Yoghurt Lite n' Rite'

Apricot r25 1/2 cup 50 5 <l 6

100 7 tablespoons 40 4 <1
Grape
Natural 7?5 7/2cup 100 2 <l 20
Orange 100 7 tablespoons 40 4 <l 5
1?5 1/2cup 50 J <1 6
Strawberly

H. Diet Cola** 237 l bottle 2020 0.2

330 1 can 3030 0.3

* Nutritim irdqnratisr taken froor product label

* Nutritiqr infonnadon taken &ogr dbhibuta cmtpany'
 COMPOSITION OF SELECTED/
PROCESSED FOODS
IN EXCHANGES#
,,,,',,1,.,.,i,'F U.',,i',i,i,.i,,,.
iirn/Ii{s.}
.::.,l,iiElFrI.r.ii
:l:ir::::iii.t::!.r:::iir:ri::::riitii::r:iir:i::!i1:!iiiri:i :l..:iii.t.t..::..;.l.:i:....ilt.:

FRUIT:
Buko meat" 100 1,/2anp 1 fruit, 1 fat 85

RICE PRODUCTS, BAKERY PRODUCTS:

Bfskofso 30 2-1/7(8x'7 x 1 rice, l/2fat 122

'l-1, /? crn each)

Butse, Kanrctc AJ 1(7x1cm) 1 rice, 1/2fat

122
Carnote Cue 55 4{5x3x1cmeach) 1 rice,1/2fat 1?7
Cream puff 45 2 (6 cm diarnctcr cach) 1rice,1/2fat 122
Eggpie 60 1/2 slice of 10 x 1 rice,'l/2fat 1?2
3-1/? cm
Jacobina, special 30 3(5x4x1cmeach) 1 rice, 1/?fat
7n
Kababayan 30 2(4-7/2 cm diametcr L rice,l12fat 722
x1-1/? cm thickncss
each)
Kamatsile 30 6 (6 x2 cm each) 1 rice,l/7fat 122
Kekyam 90 2(17 x4c,m) 1 rice,1/?fat 122

'Listcd acmrding to increasing caloric contcnt by f<xrd goup

* Unless specified, all measureri rcfr.r to picce.

'This fo<xl is a gmd scrurcc of fit'er.

55
Gem cookies, plain 15 (2-712 cm diameter 1 rice, 'l /2fat 122
x
cm thick each)
1
Mamon 35 (6
2 x 3 cm each) L rice, T12fat 172
Mongo bread 40 1 siice (10 x 8 x 1-112 cm) 1 rice, 1/7fat 122
Oatrneal, rart" 30 5 tablespoons 1 rice, 1/?fat 122
Oatmeal, cooked' 1. rice, 1/2fat 122
*'thick consistcncy 185 1 cup
'*'thin consistency 255 1-1,/2 cups
Ogay-ogoy 30 6 (5 x3 x 1 cm each) 1rice, 1/2fat 1,72
Pan de caco 40 'l(7x6cm) 1 rice, 1/2fat 122
Pretzels 30 9 t9-1/2 x 0.7 cm L rice, 1/2f.at 1,?2
each)
Rosquillos 30 (5
7 cm diamcter each) 1rice, 7/2fat 122
Salted crackers 30 I (5 x 4 x l/2 cm each) 1rice, 1l2fat 122.
Sweetened popcorn 30 2 cups 1rice, 1/2faf 772
Tugi^ IJJ 2 (11 x 3 cm each) 1rice, 1/2fat 7?2
Banana cake 50 1 slice V x6-1/2 1 rice, 1 fat 145
x2cm)
Bilso-&itso 40 1(13 x 5 cm) 1 rice, 1 fat 145
Buko pie 60 1/2slice of 10 1 rice, 1 fat 145
x 3-1l2 cm
Butse, Monggo 50 1(7x1cm) rice,1
1 fat 145
Canton 100 1 cup 1 rice,-[ fat 145
Chocolate cake 40 lslice(3x2x2cm) 1 rice,1 fat 145
Cinnamon roll A^
'tt l 1(9x6cm) 1 rice,1 fat 145
Coco honey biscuit 30 4 (8-1 /2x5 x 0.5 cm 1 rice,1 fat 145
each)
Crackers 35 I (5 x 4 x 1/2 crn each) 1 rice,1 fat 145
Fruit cake 45 1 slice (4 x7 x 2 cm) 1 rice,1 fat 145
Hopia: Babay Jf, 1 (5x3x2cnr) 1 rice, 1 fat 145
Munggo 35 1 (5 cm <iian'reter) 1 rice, 1 fat 145
Hot cake 55 1 (10 cm diarneter) 1 rice,1 fat 145
Karyaka 40 3 (4 cm diarneter each) 1 rice,1 fat 145

' Unless spe.cified, all measures refer to piec€.

*' 5 tablespoons raw outmeal. + I cup *ater.
'"' 5 tablespoons raw oatrneal + l-1 /2 o:ps rfater-
'These foods are go<rd sourcts of fiber.

56
Miki 100 1 cup 1 rice,1 fat 145
Pilipit 30 1(10x3cm) 1 rice,1 fat 145
Pretzels, chocolaie 35 10 (10 cm long each) 1 rice,1 fat 145
Salted popcorn 35 2 cups 1 rice,1 fat 145
Spanish bread 40 1(10x4cm) 1 rice,1 fat 145
Brownies 40 1/2 slice of 8 1 rice, 168
x7 x2-1/2cm) 1-l /7 fat
Cheese cake 4A 1 (5 cm diameter) 1 rice, 168
1,-',t /2 fat
Coruick 'l /2cup 1 rice, 168
't-1 /2 fat
French fries 1 cup 1 rice, 168
'l-1 /2 fat
Instant noodles 40 1/2of 80 gm. pack 1 rice, 168
(chicken/beef flavor) 1-1/2 fat
Skyflakes 35 4 pieces 1 rice, 168
1-1/2 fat
Cheese roll 50 "l (10-1/2 x 51l2 cm) 1 rice, 184
1/2HF'"'* meat,
fat'1../2
Butter cookies 35 7 (8x2 cm each) 1 rice,2 fat 190
Doughnut 45 'l/2af9x3cm 1 rice,2 fat 190
Gurgurya 35 23 {4 x 1 cm each) 1 rice,2 fat 190
PiIi nut cookies 35 6 (5 x 1 cm each) 1 rice,2 fat 190
Wafer 35 7 (5 cm square each) 1 rice,2 fat 190
Corn chips 40 1-1l3 cups 1 rice, 212
(cheese flavor) 7-1/2 fat
Eclair 100 1(18x2cm) 1 rice, 712
2-7 /2 fat
Sunflower biscuit 40 9 (7-1/2x4-1,/2cm 1 rice, 212
each) 2-1/2fat
Croissant, plain 65 1 (10 x 5-1l2 cm) 1 rice,3 fat ?35
Pork pie 55 1 {7 x'l1x 2 cm) 1 rice,3 fat ?35
Potato chips 45 1-1l2 cups 1 rice,3 fat ns
Muffin 110 1 (8 cm diameter) 2 rice,2 fat ?90

'Unless specified, all measures refer to piece.

tt+f

57
MEAT, FISH, POULTRY PRODUCTS, BEANS:

kidney 55 1/3 cup 1/2 LF**meat, 71

White
beans seeds," dried
7 /2nce
(abitsuelas, buto,
puti, tuYo)
Chili con carne 105 1 cup 1 LF meat, 9'L
1/2rice
Mung beanu 75 3/4cttP 1 LF meat, 91

(munggo) 1/2rlce
Oyster 105 ?/3ctry 1 LF meat, 91'
1,/2nce
Salt water mussel 45 1/4c.:p 1 LF meat, 91

(tahong) 7/2rice
Taho,Plain 275 2-3/4 cups 1 LF meat, 91
7/2rjce
55 2 slices 1 MF*** meat, 106
Luncheon meat
(9x5x1 cmeach) 1 tsP'sugar
1 MF meat, 106
Murkon 60 2blices
$-1/2x1-1'/2cmeach) 1 tsP' suga
4 tablesPoons 1 MF meat,
\76
Cheese spread 55
1-'1,/2tsP. sugar
2 slices 1 MF meat, 1'^6
Meat loal canned 7A
(9 x 5 x 1-1l4 cmeach)'L-1 /ztsP' sugar
5 tablespoons 1 MF meat,
1'16
Potted meat 75
1-'l/2tsP' sugar
1/2ar1 1'l2LF meat, 120
Lima beans, seeds,' 75
1 rice
dried (patani,buto)
1 MF meat, 136
Century egg 65 1 piece
7/2rice
Chickpea seeds, 65 7/2anp 1 LF meat, 141
1 rice
boiled (garbansos,
buto, linaga)
piece'
+
Unless specified, all measures re(er to
'These foods are god sources of fiber'
tt Lowfat
+r Mediun fat
Clam (tulya) l/4olp, shelled or 1 LF* meat, L47
5-1/2 cups 1 rice
with shell
Cow pea seeds" 117oap LF meat, 141
1
(paayap,buto) 1 rice
Fishball 6{3-l/Zcm diameter 1 LF rneat, 'j41
each) 1 rice
Hotdog 2 (10 x 4 cm each) 1 HF** meat, 144
7/? fat
Peanut Cracker 1/3 cup 1 HF meat,
167
2 tsp- sugar
Cheese, native 2 slices 1 HF rneat, 167
(4x4x1crneach) lfat
Peanuts, boiled "l /2 €1rp 1 HF meat 167
7/4rice,1.fat
Spam 3 slices 1 HF rneat, '167
(8x5x1crneach) 1 fat
Lite hotdog 1 piece
"l-1./?MF* '.169
meat,
2 tsp. sugar
Chicken spread 5 tablespoons 1 HF meat, 't74
1 /7 fat,
1-1/2 tsp. sugar
Embutido 2-1/2slices 1 HF meat, 787
tSxl-1/?cmeach) 1 f.at,
1 tsp. sugar
Hamburger 2-1/7(4.1/2x 1cm l HFmeat, ''87
each) 1 fat,
1 tsp. sugar
Longanisa,Bilbao 40 2{6x2cm each) 1 HF meat, 2'I2
2 fat

' Unless specfied, all measures refer to piece

'These foods are good sources of fiber'
€ Lowlat
'* Medium fat
*" Higlr fat
Pork: Kasim l siice (Ql/2xA 1 HF* meat, 212
x2-'L /2cm) 2 fat
: Liempo sa l slice $-7/7x3 l HFmeat, ?72
Tiyan x 1/2cm) 2 fat
: Tadyang 4(12x2x2cmeach) l HFmeat, 272
AP cooked 2tat
Liverspread 4-1./2 tablespooru 1 HF meat, 217
1 fat, 1/2 rice
Cashew, roastd 1/3 cup 1 HF rneat, ?32
2fat,
2 tsp. sugar
Buntot l slice(10x4x2cm) 1 HF meat, ?57
AP cooked 3 fat
Paypay 1 slice (7 x6 l HFmeat, ?57
x 3-112 crn) 3 fat
Liempo sa 75 1 slice (8 x 4 1 HF meat, 347
Hulihat x7-7/2rrti 5 fat
Likad 1 slice (Ul/2x6 1 HF meat, 347
x2cm) 5 fat
Tagillran, 1 slice (7 x 6 1 HF meat, 34V
Iaman x2-1/7cr:i 5 fat
Langanisa.'Native fJ 3 Q-1,/2cm each) 1 HF meat, 437
7 fat
Makaw 50 2-L/7 l HFmeat, 470
(12x?cm each) 7-"1/2flat,
'l/?tsp. sugar

t Unlese specifiaed, all measures refer to piece-

++++
llidr fat
FAT:

Kropeck 2A 4 (7-1/?x11-'t/2 'l fat, 145

crn each) 1/2 nce

SUGARY PRODUCTS:

Banana crackers 10 2 tablespoons 1 sugar, 42

1/2 fat
Chocolate candy 10 2 pieces - round 1 sugar, 42
with milk 1 /2 fat
Chocolate, 10 1/2 of 1,0-1,/2x 1 sugar, 4?
orange crunch 1l?x 4 cm each 1/2 f.at
Peanut brittle i0 2 {4 x I x 0.5 crn each} 1 sugar, A'
*L
712tat
Pili nut candy I) 2 tablespoons 1 sugar, 88
1-1 /7 fa.
 COMPOSITION OF
COMBINATION FOODS
This list gives the macronutrient composition of some corrunon combi-
nation foods.

Adobong Baboy 75 7/2cup 302 8 24 14

Callos de Garbanzos' 220 l cup 2@ 8 0.5 56
Dinuguan 185 1 cup 7241463
Ginataang Halo-Halo 95 l/2cup 103 0.9 0.8 23
Kare'Kare
w/ Bagoong 80 1,/2cup 103855
Kilawiry Int. Organs 85 1/2cup 1132318
Utsong Baboy 50 | (4x5-1/2 2738261
x1,-1/2 c:ri
Lumpi4 Fresh 2& 1(14x6cm) 2733261
w/ Sauce
Lurhpia Fried, Toge 50 7 (7-7/2x r372813
T1/2cm
diameter)
Lumpia
w/ Peanut Sauce zffi i(14x6cm) 403 26 l9 33

'Unlesa specifie4 dl measure refer to flece.

'Thlg food b a good sotrce of fiber.
 Menudo 2/3 cup
Menudo
160 744 8 422
(More of Potatoes) Bs
Okoy w/ Tagunton 85
1/3 cup 189 8 747
1 (8 cm diameter 184 5 920
x I cm thick)
Putsero 720 I cup 282 8 1,7 23

' Unless specified, all measures refet to plece.

 FATTY ACID CONTENT
OF COMMON FATS AND OILS
Per Tablespoon

Rapcsccd 0.9 0 4.5 7.6

{Canola oil)
Saiflowcr oil 1.2 0 i0.1 th

Sunflorvcr oil 1.1 0 5.5

,>7
6.2
Pcanut buttcr 1.5 0
(smooth)
Corn oil 1.7 0 8.0
11
Olive oil 1.8 U 9.9
Margarinc 1.8 0 3.9 4.8
(sof0
oil
Scsarnc 1-9 0 5.4
cril
Stry^k.an 2.0 0 7.9
Margarinc 2.1 n 3.6 5.1
(stick)
Pcanut oil 2.3 0 +.J 6.2
l,rrd 5.0 t2 1.4 5.8
Buttcr 7.1 37 0.4 3.3
Coconut oil 11.8 0 0.2 0.8

This table gives the fat content of the most cornmon fats and oils available
in the rnarket, starting from those with a low saturated fat (i.e-, saturated
fatty acids) content to ihose with a high saturated fat content. All fats and oils
are high in calories (135 Kcalories per tablespoon).
 CALCULATED DIETS
FOR QUICK REFERENCE-
FOOD EXCHANGES

tiiil:

5300 kj
1500 kcal
zil.)-)5-J5

67ffikj
1600 kcal )1
260-50-35 7-t /z 3-1/2

7100 ki
1700 kcal
275-65-40
/l 4-t/z 7

7s00 kj
1800 kcal 2 1 4-t /z 1 6_1 /2 }-t/z 3_t /z
290-7A-40

7em kj
1900 kcal LI
31G70-40 3-1/2

84m ki
2000 kcal ,1
3217r45

' Refers to grams of carbohydrate, protein

and fat respe'ctively whith follows the %
5570CI{O, 15% pRO and 202, Fat. djstribution of
*' Lowfat
'++Medium fat
8800 ki
2100 kcal 2l 61 &1/Z 9-r/2 4-7/2 4-1/2
34t)-8e50

e2mki
22fi) kcal 21 6-1/2 2 9 9-rl2 4-7/2 4
350-8G50

96mki
2300 kcal 27 72 9105 A

37185-50

lmki
2400 kcal 2l 72 9 1U1/2 5-',t/2 4-1/2
39&9G.55

++low fat
+*Mediurn fat
 WEIGHT.FOR.HEIGHT
FOR FILIPINOS
(25-65 Years)

29.5-36.0 160 48.4-59.2 47.9-58.5

129
30.1-36.8 161 49.1-60.'t 48.5-59.3
130
30.7-37.5 162 49.9-60.9 49.1-60.0
131
31.3-38.2 163 50.6-61.8 49.7-60.7
132
31.9-38.9 164 51.3-62.7 50.3-61.4
133
32.5-39.7 165 52.0-63.5 50.8-62"2
134 30.1-36.8
33.1-40.4 too 52.7-M.4 51.4-62.9
135 30.8-37.7
31.5-38.5 33.6-41.4 167 53.4-65.2 $e.o-os"o
136
137 32.2-39.4 34.2-41.8 168 54.1-66.1 52.6"&.3
32.9-40.3 34.8-42.6 169 54.8-67.0 53.2"65.0
138
33.6-41.1 35.4-43.3 170 55.5-67.8 53"8-65.8
139
140 34.4-42.0 36.0-44.0 171 56.2-68.7
141 35.1-42.8 36.6-44.8 172 3b.y-ov.o
14? 35.8-43.7 37.2-45.5 173 57.6-70.4
11A 58.3-71.3
143 36.5-44.6 37.8-46.2 I 11+

144 37.2-45,4 38.4-47.3 175 59.0-72.1

145 37_9-46.3 39.0-47.6 176 59.7-73.0
146 38.6-47.2 39.6-48.4 177 60.4-73"9
147 39.3-48.0 40.2-49.1 178 61.1-74.7
148 40.0-48.9 40.8-49.8 179 61.8-75.6
149 40.7-49.7 41.4-50.5 180 62.6-76.4
150 41.4-50.6 41.9-51.3 181 63.2-77.3
151 42.1-51.5 42.6-52.0 182 64.0-78.2
152 42.8-52.3
153 43.5-53.2
154 44.2-54.0
155 44.9-54.9
156 45.6-55.8
15,7 46.3-56.3
158 47.4-57.5
159 47.8-58.4
 PrePared bY the
Biomedical Nutrition Division
Food and Nutrition Research Institute
Department of Science and Technology
of
with the assistance
PhiliPPine Information AgencY

Printed in cooPeration with

Food and Nutrition Research Foundation

purposes'
ly'ole; Not to be reprinted for commercial