Vegetables Exchange List Group A vegetables contain negligible carbohydrates, protein and energy If 1 exchange or less is used.

When 2 exchanges are used, compute as 1 Group B vegetables. Unless otherwise specified, the portion size for 1 Vegetable exchange is: Vegetables A: 1 exchange = 1 cup raw (25 g) or cup cooked (45 g) Vegetables B: 2 exchange = cup raw (40 g) or cup cooked (45 g) This list shows the kind of vegetable to use for 1 vegetable exchange. ___________________________________________________________ Group A vegetables Alcegas(Chinese cabbage) Alagaw leaves Alugbati leaves Ampalaya fruit Ampalaya leaves Balbalulang (seaweed) Baguio beans (abitsuelas) Bamboo short (labong) Banana heart (puso ng saging) Bataw pods Beets Cabbage Cassavaleaves and tops Cauliflower Camote leaves Celery Chayote fruit Chayote fruit Cucumber Eggplant Gabi leaves Garlic leaves Himbabao Kangkong Katuray flowers Lettuce Malunggay leaves Malunggay pods Mushroom, fresh Mustard leaves Okra Onion bulb Pako Papaya, green Patola Pepper fruit Pepper leaves Petsay Pokpoklo (seaweed) Radish Saluyot Sigarilyas pods Spinach Squash flower Squash leaves Stringbean leaves Sweet pea pods (sitsaro) Talinum Tomato Unsoy Upo Group B vegetables A.Fresh Carrot Coconut shoot (ubod) Cowpea pods (paayop, bunga) Kamansi Langka, hilaw Lima bean, pods (patani, bunga) Mungbean sprout (toge) Pigeon pea pods (kadyos, bunga) Rimas Singkamas pods Singkamas tuber (lamang ugat) Squash fruit String beans pod (sitaw, bunga)

Group B vegetables B. Processed Asparagus tips Baby corn Green peas, canned Golden sweet corn, canned Mushroom, canned Tomato juice, canned Water chestnut, canned

Weight (Edible Portion [EP]) 90 15 15 20 110 60 25

Measurement (1 vegetable exchange) 1 cup 2 (8 cm long x 52 cm Circumference each) 1 tbsp 2 tbsp 3 cup 2 cup undiluted 3 (2 cm diameter each)

Fruit exchange list 1 fruit exchange = 10 g carbohydrates = 40 kcal This list shows the kind of vegetables to use for 1 fruit exchange. ____________________________________________________ Fruit EP (g) Measurement (1 fruit exchange) ____________________________________________________ A. Fresh Anonas Apple Atis Balimbing Banana Bungulan Lakatan Latundan Saba Cashew Chico Dalanghita Datiles Duhat Durian Grapes Guava Guyabano Jackfruit, ripe Kamachile Lansones 35 65 45 135 40 40 40 40 70 45 135 50 60 30 55 80 60 40 55 70 ( 5 x 8 cm) ( 8 cm dia.) or (6 cm dia.) (15 x 4 cm) 1 (9 x 5 cm) (15 x 4 cm) 1 (9 x 3 cm) 1 (9 x 3 cm) 1 (10 x 4 cm) 1 (7 x 6 cm) 1 (4 cm dia.) 2 (6 cm dia. Each) 1 cup 20 (2 cm dia. Each) 1 segment of 6 x 4 cm or 1 tbsp 10 (2 cm dia. Each) or 4 (3 cm dia. Each) 2 (4 cm dia each) 1 slice (8 x 6 x 2 cm) or cup 3 segments (6 dia.each) 7 pods 7 (4x2 cm each)

_________________________________________________________________ Fruit EP (g) Measurement (1 fruit exchange) _________________________________________________________________ Lychees 50 5 (3 cm dia. Each) 2 Mabolo 50 /3 (6 cm dia.) Makopa 135 3 (4 cm dia. Each) Mango Green 65 1 slice (11 x 6 cm) Medium ripe 65 1 slice (11 x 6 cm) Ripe 60 1 slice (12 x 7 cm) or cup cubed Indian 80 1 (6 cm dia.) Paho 70 9 small Mangosteen 55 3 (6 cm dia. Each) Marang 35 (12 x 10 cm.) Melon kastila 200 1 slice (12 x 10 x 3 cm) or 1 1/3 cup Papaya, ripe 85 1 slice (10 x 6 x 2 cm) or cup Pear 85 1 (6 cm dia.) Pineapple 75 1 slice (10 x 6 x 2 cm) or cup Rambutan 50 8 (3 cm dia. Each) Santol 75 ( 7 cm dia.) Singkamas tuber 110 (9 cm dia. Each) Siniguelas 50 5 (3 cm dia each) Star apple 65 (6 cm dia.) Strawberry 165 1 (10 cm dia.) Suha 90 3 segments (8 x 4 x 3 cm each) Tamarind, ripe 15 2 (6 segments each) Tiesa 30 (10 cm dia.) Watermelon 140 1 slice (12 x 6 x 3 cm) or 1 cup _________________________________________________________________ Fruit EP (g) Measurement (1 fruit exchange) _________________________________________________________________ B. Canned, drained Apple sauce Fruit cocktail Peach halves Pineapple, crushed Pineapple, sliced 40 40 65 60 35 3 tbsp 3 tbsp 1 1/3 halves 3 tbsp 1 slice (7 cm dia.)

_________________________________________________________________ Fruit EP (g) Measurement (1 fruit exchange) _________________________________________________________________ C. Juices 1. Canned Sweetened (apple, mango, pineapple-grape fruit, pineapple orange) Unsweetened (orange pineapple, prune) 2. Bottled Sweetened (orange,guyabano, mango) 3. Fresh Buko water E. Others Banana cue Maruya Turon Sherbet 20 20 20 35 (9 x 4 cm) 4 cup (10 x 9 x 1 cm) (9 x 32 x 1 cm) 3 tbsp 60 cup

80

/3 cup

80

/3 cup

180

1 cup

Milk exchange list _________________________________________________________________ One exchange of each of the subgroups of milk contains: _________________________________________________________________ Milk Carbohydrates(g) Whole 12 Low-fat 12 Skimmed/very Low-fat 12 Protein(g) 8 8 8 Fat(g) 10 5 Trace Energy(kcal) 170 125 80

This list shows the kind and amounts of milk or milk products to use for 1 milk exchange. ___________________________________________________________________ Milk EP(g) Measurement (1 milk exchange) ___________________________________________________________________ A. Whole milk Evaporated, undiluted 125 Evaporated, filled, undiluted 125 Evaporated, recombined, undiluted 250 Fresh carabaos 250 Fresh cows 30 Powedered B. Low-fat milk Powedered Lite, low fat C. Skimmed(nonfat)/ Very low far milk Buttermilk Liquid Powedered Long-life,skimmed Yogurt Rice exchange list 1 rice exchange = 23 g carbohydrate = 100 kcal 2 g protein the list shows the kind and amount of rice, rice equivalents, bread and bakery products to use for one rice exchange. _______________________________________________________________ Food EP(g) Measurement (1 rice exchange) _______________________________________________________________ A. Rice and Rice Products 1. Rice, cooked 2. Rice gruel(lugaw) Thin consistency cups water) Medium consistency cups water) 80 705 435 cup, packed 4 cups( cup cooked rice+5 3 cups ( cup cooked rice + 3 30 250 cup cup cup 1 cup 1 cup cup of 4 level tbsp cup or 4 level 1 tetra-brick tbsp

185 25 250 125

/3 cup cup or 4 level tbsp 1 cup cup

_______________________________________________________________ Food EP(g) Measurement (1 rice exchange) _______________________________________________________________ Thick consistency 250 1 cups ( cup cooked rice+2 cups water) 3. Rice products/ native kakanin ampaw Pinipig 25 3 (9 x 3 x 2 cm each) Rice 25 1 (9 x 3 x 2 cm) Bibingka Galapong 45 1 slice ( of 15 cm dia., 2 cm thick) Malagkit 40 1 slice (6 x 3 x 3 cm) Biko 40 1 slice (10 x 5 x 1 cm) Cassava cake 45 of 15 x 3 x 2 cm Espasol 35 2 (11 x 2 x 12 cm each) Kalamay Latik 50 1 (4 x 6 x 2 cm) Ube 55 1 slice (7 x 3 x 12 cm) Kutsinta 60 1 (6 cm dia. x 22 cm) Palitaw, walang niyog 55 4 (7 x 4 x 0.3 cm each) Puto Bumbong 40 2 (11 x 2 x 1 cm each) Pula 45 3 (4 x 3 cm each) Puti 45 1 slice (9 x 3 x 3v cm) or 12 round ( 5 cm dia. each) seko,bilog 25 3 ( 3 cm dia x 1 cm thick ) seko,haba, may niyog 25 5 (5 cm long x 2 cm dia. each) sapin-sapin 75 1 slice (5 x 3 x 4 cm) suman ibos 60 1 (8 x 4 x 2 cm) cassava 45 (15 x 3 x 2 cm) lihiya 55 1 (8 x 4 x 2 cm) marwekos 50 2 (9 x 3 x 2 cm each) tamales 100 2 (7 x 6 cm each) tikoy 40 1 slice (10 x 3 x 1 cm) Tupig 35 (14 x 3 x 1 cm) B. Rice equivalents 1. Bread Pan amerikano Pan de bonete Pan de leche Pan de limon Pan de monay 40 40 40 40 40 2 (9 x 8 x 1 cm each) 1 (6 cm dia. base x 7 cm thick 1 ( 3 x 8 x 8 cm ) 1 (6 x 5 x 4 cm) 1 (10 x 9 x 4 cm)

Rice exchange list ___________________________________________________ Food EP(g) Measurement (1 rice exchange) ___________________________________________________ pan de sal 40 3 (5 x 5 cm each) Rolls (hotdog/hamburger) 40 1 ( 11 x 4 x 3 cm) Whole wheat bread 45 2 ( 11 x 82 x 1 cm each ) 2. Bakery Products a. cakes jelly roll sponge cake b. cookie galletas de patatas pasensiya masapudrida marie lady fingers c. others apas mamon tostado hopia hapon ensaymada 3. corn and corn products binatog corn/rice curls corn flakes corn, boiled golden carn, canned corn pudding (maha, mais) 4. noodles, cooked bihon, macaroni sotanghon,spaghetti 5.root crops sweet potatoes cassava gabi potato ube 35 40 30 30 25 30 30 25 30 35 35 90 25 25 65 145 85 75 1 slice (11 x 4 x 2 cm) 1 slice (5 x 5 x5 cm) 10 (4 x 4 x cm dia. each) 22 (3 cm dia. each) 1 (7 x 1 cm) 22 (42 cm dia. x 0.3 cm thick each) 5 (9 x 4 cm each) 6 (1 x 12 cm each) 3 (8 x 3 x 3 cm each) 1 (7 cm dia. x 1 thick around) 1 (8 cm diameter x 2 cm thick) 1 (8 cm diameter x 2 cm thick) cup 1 cup 1 cup 1 (12 x 4 cm) 1 cup 1 slice (5 x 4 x 2 cm) 1 cup

___________________________________________________ Food EP(g) Measurement (1 rice exchange) ___________________________________________________ 6. Beans and Nuts chestnut, roasted 40 11 pieces large or 20 pieces small (kastanyas, binusa) 7. others breakfast cereal cornstarch flour, all-purpose ice-cream, regular sago, cooked Meat and fish exchange list The list is subdivided into 3 subgroups based on the amount of fat and Colories:low fat, medium-fat and high-fat meat and fish. _________________________________________________________________________ Milk Carbohydrates(g) Protein(g) Fat(g) Energy(kcal) _________________________________________________________________________ Low-fat Medium-fat High-fat 8 8 8 1 6 10 41 86 122 25 25 25 90 120 cup 5 tbsp 3 tbsp 1/3 cup cup, cooked

80 85 100 165 130

(11 cm long x 4 cm dia.) or cup 1 (5cm long x4 cm dia.) or 1 cup 2 (6 cm long x 4 cm dia.) or 1 cup 2 1/2 (7 cm long x 4 cm dia, each) or 1/3 cup 1 ( 8 cm long x 4 cm dia.)

A. Low-fat meat and fish exchanges This list shows the kinds and amounts and low-fat meat and fish to use for 1 low-fat meat and fish exchange. _________________________________________________________________________ Food EP(g) Measurement (1 low-fat meat and fish exchange) _________________________________________________________________________ 1. Lean meat a. beef 30 1 slice, matchbox size shank (bias), lean meat (laman), (5 x 3 x cm) round (pierna corta and pierna larga), tenderloin (solomilyo), porterhouse steak (tagiliran gitna), sirloin steak (tagiliran, unahan) b. carabeef 30 1 slice, matchbox size shank (bias), round (hita), meat (5 x 3 x 3 1 cm)

(laman:bahagya,katamtaman and _________________________________________________________________________ Food EP(g) Measurement (1 low-fat meat and fish exchange) ________________________________________________________________________ walang taba), shoulder (paypay), round (pierna corta and pierna larga), rump ( tapadera) c.lean pork tenderloin, well-trimmed (lomo) d.chicken leg (hita)

_________________________________________________________________________ Food EP(g) Measurement (1 low-fat meat and fish exchange) _________________________________________________________________________ galunggong hito 35 35 35 35 35 35 30 15 50 20 30 30 25 25 25 30 25 75 50 65 60 55 1 (14 x 3 cm) (22 x 5 cm) 2 (10 x 5 cm each) 2 (12 x 5 cm each) 2 (12 x 3 cm each) cup tbsp 1 tbsp 3 tbsp cup or piece medium 2 tbsp 75 pieces 5 (12 cm each) 2 (13 cm each) 5 (12 cm each) cup 3 (7 x 3 cm each) /3 cup shelled or 3 cups with shell cup shelled or 3 cups with shell 1 /3 cup shelled or 2 2/3 cups with 1 cup shelled or 2/3 cups with shell 1/3 cup
1

30 30

1 slice, matchbox size ( 6 x 3 x 1 cm) 1 small leg (13 cm long x 3 cm diameter) 1 slice, matchbox size (5 x 3 x 1 cm) 4 breast (6 cm long) cup

c. small variety sapsap tilapia tamban dilis 4. other seafoods alamang,tagunton, aligue alimango alimasag laman (alimango/alimasag) lobster talangka shrimps puti sugpo suwahe octopus(pugita) squid(pusit) shells halaan kuhal susing pilipit shell paros 5 bean pigeon pea seeds, dried (kadyos, buto , tuyo,)

meat ( laman ) Breast meat ( pitso ) 2. variety of meats/ internal oragans blood ( dugo ) pork, beef, chicken, Gizzard (balunbalunan) chicken-heart (puso)-pork, beef , carabeef liver (atay) pork , beef , corabeef , chicken lungs (baga)- pork beef, corabeef omassum ( librilyo) beef , corabeef , small intestines (bitukang maliit pork, beef, corabeef spleen (lapay) pork, beef , corabeef tripe (goto) beef uterus ( bahayguta- pork,beef

30 30 35

3. Fish a, large variety bakoko, bangus, dalag, labahita, lapu-lapu b.meduim variety hasa-hasa, dalagang bukid

35

1 slice (7 x 3 x 2 cm)

6.cheese cottage cheese

60

1/3 cup

35

1 (18 x 4 cm)

________________________________________________________________________ Measurement (1 low-fat meat and fish exchange) _______________________________________________________________________ 7. processed foods a. fish products I.dried daing alakaak, alumahan, bisugo biyang puti lapu-lapu sapsap tamban tanguigue tinapa bangus galunggong tamban tuyo alamang ayungin,dilid,sapsap,tunsoy pusit II.canned salmon tuna in brine b.meat products tocino(lean) B. Medium-fat meat and fish exchanges The list shows all the kinds of amount of medium-fat meat and fish to use for 1 meduimfat meat and fish exchange. ________________________________________________________________ FOOD EP(g) Measurement (1 meduim-fat meat and fish exchange) _________________________________________________________________ 1. medium-fat meat a. beef 30 1 slice, matchobox size ( 5 x 3 x cm ) flank (kabilugan), brisket (punta y pecho), plate (tadyang) chuck(paypay) b. pork 30 1 slice (4 cm din. X Food EP(g)

leg pata 2 cm thick ________________________________________________________________ FOOD EP(g) Measurement (1 meduim-fat meat and fish exchange) _________________________________________________________________ 2. variety of meats/ internal organs brain(utak) pork, beef, carabeef 35 1 slice (15 x 7 x 2 cm) 3. fish karpa 4. egg chicken quails egg salted ducks egg 5. cheese cheddar 6. chicken wings (pakpak) heal (ulo) 7. beans soybeans (utaw) 35 60 70 60 35 25 35 40 1 slice (15 x 7 x 2 cm) 1 piece 9 pieces 1 piece 1 slice (6 x 3 x 2 cm) 1 medium or 2 small 2 heads cup

20 20 20 20 20 30 30 25 25 20 15 40 30

1 (15 x 8 cm) (30 x 40 cm) 3 (9 x 5 cm each) 1 ( 16 x 3 cm ) 1 slice (16 x 6 cm) (20 x 8 cm) 1 (16 x 4 cm) 1 (16 x 5 cm) 1/3 cup 2 (11 x 8 cm each) 1 (8 x 1 cm) 1/3 cup flaked 1/3 cup flaked

8. processed foods A. fish product sardines canned in oil/ tomato sauce tuna sardines tuna spread, canned B.meat products corned beef ham sausage c. bean products soybeans cheese,soft (tofu) soybeans cheese, soft(tokwa)

40 50 30 40 55 100 60

1 (10 x 4 cm) 1 of 6 x 4 x 4 cm each 2 tbsp 3 tbsp 3 (9 cm diameter x 0.3 cm thick each) cup 1 (6 x 6 x 2 cm)

Meat and fish exchange list c. high-fat meat and fish exchanges the list shows that kinds and amount of high-fat meat and fish to use for 1 high far meat and fish exchanged. _______________________________________________________________ Food EP(g) measurement (1 high fat meat and fish exchange) _______________________________________________________________ 1. pork ham (pigue) 2. variety of meats/ internal organs tongue (dila) pork, beef 3. egg ducks egg balut penoy 4. nuts peanuts, roasted 5. cheese cheese, filled cheese, pimiento flavored 6 . processed foods a. meat product longanisa,chorizo style frankfurters salami Vienna sausage 25 60 50 70 1 (12 x 2 cm ) 1 or 12 x 1 1/3 cm 3 slices (8 x 8 x 1 cm each) 4 ( 5 x 2 x 2 cm) 50 40 1 slice(6 x 3 x 2 cm) 1 slice (6 x 3 x 2 cm) 35 70 65 60 25 cup 1 piece 1 piece 1 piece
1

Fat exchange list 1 fat exchange = 5 g fat = 45 kcal the list shows all the kinds and amounts of fat to use for 1 fat exchange ________________________________________________________________ Fat EP(g) Measurement ( 1 fat exchange ) ________________________________________________________________ A. Saturated Bacon Butter Coconut, grated Coconut, cream Coconut, oil Cream cheese Latik Margarine Mayonnaise Sandwich spread Sitsaron Whipping cream, heavy/light B. Polyunsaturated Oil,(corn,marine,soybean, rapeseed-canola,rices unflower,safflower, sesame) C monounsaturated Avocado Peanut butter Pill nut Peanut oil,olive oil Shortering 65 10 5 5 5 (12 x 7 cm ) 2 tsp 5 pieces 1 tsp 1 tsp 10 5 20 15 5 15 10 5 5 15 10 15 5 1 strip (10 x 3 cm) 1 tsp 2 tbsp 1 tbsp 1 tsp 1 tbsp 2 tsp 1 tsp 1 tsp 1 tbsp 2 ( 5 x 3 cm each ) 1 tbsp 1 tsp

35

1 slice (3 cm cube)

/3 cup

Sugar exchange list 1 sugar exchange = 5 g carbohydrate = 20 kcal one teaspoon of sugar is equivalent to 1 exchange. The following list shows the kind and amounts of sweets and other forms of sugar to use for 1 sugar exchange. ____________________________________________________________________ FOOD EP(g) Measurement ________________________________________________________________ banana chips 5 1 (6 x 3 cm) bukayo 5 1 (3 x 1 cm) caramel 5 1 (2 x 2 cm) champoy 5 1 (2 cm diameter) chewing gum/bubble gum 5 1 piece condensed milk 10 2 tsp hard candy 5 1 ( 3 x 2 x 0.5 cm) honey 5 1 tsp jams,jellies,preserves 10 2 tsp maraschino cherries 20 2 (2 cm diameter) matamis na bao 5 1 tsp nata de coco 15 2 tbsp nata de pinya 10 2 tbsp pakaskas 5 1 tsp panutsa,grated 5 1 tsp pastillas duryan 5 1 (5 x 1 x 1 cm) pastilles gatas 5 1 ( 5 x 1 x 1 cm) pastilles langka 5 1 ( 5 x 1 x 1 cm) sampaloc candy 5 1 (1 cm long x 1 cm thick) sugars 5 1 tsp taho with syrup andsago 40 cup tira-tira 5 1 (2 x 1 x 1 cm ) ube,halaya 10 1 tsp yema 5 1 ( 5 x 14 cm ) This list gives the sugar equivalent of common serving portions and sweets and other forms of sugar _______________________________________________________________________ food EP(g) measurement number of sugar kcal exchanges ________________________________________________________________________ halo halo 410 ice candy 100 ice drop 100 kundol,matamis 20 polvoron 10 rimas,matamis 40 ubedol 20 2 1/3 cups 1 piece 1 piece 1 ( 7 x 5 cm ) 1 (4x21/2 x 1 cm) 1 (8 x 4 cm ) 1 bar (5 x 2 cm 410 100 100 20 10 40 20 80 60 80 80 40 160 80