Make your own free website on Tripod.com

 

lemon
              

 

home

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 2 - Fruit Exchange
List 3 - Milk Exchange
List 4 - Rice Exchange
List 5 - Meat and Fish Exchange
List 6 - Fat Exchnage and Alcohol Beverages
List 7 - Sugar and Beverages List

Back to Top

List 1 - Vegetable List

Vegetable Exchange

 

Vegetables are important sources of minerals and vitamins. Include two to three servings, one of which should be dark green or yellow.


Dark green and deep yellow vegetables are among the best sources of pro-vitamin A such as beta-carotene. Some vegetables such as cauli-flower, cabbage, green, peppers, turnuips and tomatoes contain vitamin C.

 

Green leafy vegetables such as kangkong, kamote, malunggay, and saluyot, contain calcium and iron; and cabbage, crrots, spinach and tomatoes are good sources of vitamin B6.

 

Turnips and tomatoes also contain potassium. Spinach is a good source of zinc while green beans and tomatoes provide magnesium.

Group A vegetables contain negligible carbohydrates, protein and energy if 1 exchange or less is used. When 2 exchanges are used, compute as one Group B Vegetables. The portion size for one exchange is:

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

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

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

Group A
CARBOHYDRATE (g)
PROTEIN (g)
FAT (g)
Energy (Kcalories)
0
0
0
0
Acelgas (Chinese Cabbage)
       
Alagaw leaves (1)
       
Alugbati leaves (2)
       
Ampalaya leaves (2)
       
Ampalya fruit
       
Baguio beans (abitsuelas)
       
Balbalulang (seaweed) (1)
       
Bamboo shoot (labong)
       
Banana heart (puso na saging)
       
Batw pods (1)
       
Cabbage
       
Camote leaves (2)
       
Cauliflower
       
Celery
       
Chayote fruit (2)
       
Chayote leaves
       
Cucumber
       
Eggplant
       
Gabi leaves (1) (2)
       
Garlic leaves (1)
       
Kangkong (2)
       
Katuray flowers (1)
       
Katuray leaves (1)
       
Lettuce (2)
       
Malunggay leaves
       
Malunggay pods
       
Mushroom, fresh
       
Mustard leaves (2)
       
Okra
       
Onion bulb
       
Papaya green
       
Patola
       
Pepper fruit
       
Peppper leaves (2)
       
Petsay (2)
       
Pokpoklo (seaweed)
       
Radish
       
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)
       

 

Back to Top

List 2 - Fruit List

Fruit Exchanges


Fruits are important for their vitamin, mineral, and fiber contents. Include at least two to three exchanges daily in the diet, one of which should be rich in vitamin C.
Anonas, kamatsile, cashew, tiesa, datiles, guava, pomelo, guwayabano, siniguelas, strawberry, atis, and dalanghita are good sources of vitamin C. Mango and papaya contain both vitamin A and C. Tiesa is also an excellent source of provitamin A. Bananas, oranges and dried fruits are sources of potassium. Bananas contain magnesium and vitamin B6.
Fruits may be used fresh, dried, canned, frozen or cooked. Some fresh fruit juices like Kalamansi (Philippine lemon), dayap and lemon may be rated as “free food” when used as flavoring, sauce or when diluted and sweetened with artificial sweeteners. Fruits may cause a temporary increase in blood sugars, thus meal plans for patients with diabetes mellitus allow no more than 5 exchanges a day.

     The truths are: kalamansi or any sour fruit juice does not have special reducing properties; the natural sweetness of fruit is not contraindicated for diabetes; each exchange of fruit contains 40 kilocalories, thus fruits should be computed into the meal plan. Like any other foods the use of fruits should be regulated. Some physicians and dietitians prefer to use whole fruits rather juice in diets for patients with diabetes because the latter have a greater glycemic effect.


Fruit juice consists of unfermented but fermentable liquid obtained from native fresh fruit, with nothing added or subtracted. Fruit juice is also commercially available I the form of fruit juice drink and fruit juice concentrate. Fruit drink is a ready-to-drink beverage prepared by mixing water with fruit concentrate and into which sugar and citric acid may be added to adjust the soluble solid content and acidity of the product. The main ingredient consists of fruit juice concentrate, essential oils, essences of extracts, with or without added sugar. Concentrated fruit juice is the fruit juice which is concentrated by the removal of part of water but not dried.

1 exchange = 10 grams carbohydrate = 40 kcalories

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

(1) These fruits are good sources of fiber.  (2) These fruits are good sources of pro-vitamin A. (3) These fruits are sources of vitamin C. Include at least one exchange in the diet daily.

Food
Wt. (g)
Edible Portion
Measure
A.P
E.P.
Fresh:
Apple
86
65
1/2 of 8 cm diameter or 1 (6cm diameter)
Atis (3)
70
45
1 (5 cm diameter)
Balimbing (1)
153
135
1-1/2 of 9 x 5 cm
Banana:
Lakatan
51
40
1 (9 x 3 cm)
Latundan
55
40
1 (9x 3 cm)
Saba
70
40
1 (10 x 4 cm)
Cashew (3)
78
70
1 (7 x 6-1/2 cm)
Chico
54
45
1 (4 cm diameter)
Dalanghita (3)
300
135
2 (6 diameter each)
Datiles (1)(3)
61
50
1 cup
Duhat
80
60
20 (2cm diameter each
Durian
150
30
1 segment of 6-1/2 x 4-1/2 cm
Grapes (1)
69
55
10 (2 cm diameter each) or 4 (3 cm diameter each)
Guava (1)(3)
81
80
2 (4 cm diameter each)
Guwayabano (3)
86
60
1 slice (8 x 6 x 2 cm) or 1/2 cup
Jackfruit ripe
118
40
3 segments (6 cm diameter each)
Kamachile (3)
110
55
7 pods
Lansones
103
70
7 (4 x 2 cm each)
Lychees
77
50
5( 2 cm diameter each)
Mabolo (1)
83
50
2/3 of 6 cm diameter)
Makopa (1)
169
135
3 (4 cm diameter each)
Mango:
Green (3)
90
65
1 slice (11 x 6 cm)
Medium ripe
90
65
1 slice (11 x 6 cm)
Ripe (2)(3)
103
60
1 slice (12 x 7 cm) or 1/2 cup cubed
Indian
140
80
1 (6 cm diameter)
Mangosteen (1)
212
55
3 (6 cm diameter each)
Marang
45
35
1/2 of 12 x 10 cm
Melon
317
200
1 slice (12 x 10 x 3 cm) or 1-1/3 cup 
Papaya ripe (2)(3)
133
85
1 slice (10 x 6 x 2 cm) or 3/4 cup
Pear (1)
118
85
1 (6 cm diameter)
Pineapple
129
75
1slice (10 x 6 x 2 cm) or 1/2 cup
Rambutan
139
50
8 (3 cm diameter each)
Santol (1)
127
75
1 (7 cm diameter)
Singkamas tubber
124
110
1/2 of 9 cm diameter or 1 cup
Siniguelas
78
50
5 (3 cm diameter each)
Star apple
123
65
1/2 of 6 cm diameter
Strawberry (1)(3)
168
165
1-1/4 cups
Suha (3)
160
90
3 segments (8 x 4 x3 cm each)
Tamarind, ripe
34
15
2 of 6 segments each
Tiesa (1)(2)(3)
41
30
1/4 of 10 cm diameter
Watermelon (1)
226
140
1 slice (12 x 6 x 3 cm) or 1 cup
Canned, drained:
Apple sauce
45
3 tablespoons
Fruit cocktail
40
3 tablespoons
Peach halves
65
1-1/3 halves
Pineapple, crushed
60
3 tablespoons
Pineapple, sliced
35
1 slice (7 cm diameter)
Dried:
Champoy, salted
10
4 (2 cm diameter each)
Mango chips
10
2 (2 x 8 cm each)
Prunes seedles
15
3 pieces
Raisins seedles
15
2 tablesppons
Canned juices:
Sweetened (apple, mango, pineapple-grapefruit,pineapple-orange)
60
1/4 cup
Unsweetened (orange,pineapple, prune)
80
1/3 cup
Bottled (sweetened):
Orange, guwayabano, mango
80
1/3 cup
Others:
Banana cue
20
1/2 of 9-1/2 x 4 cm
Buko water
180
1 cup
Maruya
20
1/4 of 10-1/2 x 9 -1/2 x 1 cm
Turon
 
20
1/2 of 9-1/2x3-1/2 x 1 cm

 

Back to Top

List 3 - Milk Exchange

Milk Exchanges


Milk is an excellent source of protein and calcium. It also a good source of phosphorous, some of the B-complex vitamins, and vitamins A and D. Milk also contains some magnesium.
The milk allowance in the meal plan can be used as a drink. Added to cereals, or mixed with coffee or tea and other foods.

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.

++ Buttermilk refers to pasteurized skim milk that has been sourced by lactic acid producing bacteria.

1 exchange of each of the sub-groups of milk contains:
CHO (g)
PRO (g)
Fat (g)
Energy (Kcalories)
Whole Milk
12
8
10
170
Low fat milk
12
8
5
125
very low fat milk
12
8
80
Whole Milk
Wt. (g) E.P
measure
Milk, evaporated, untiluted
125
1/2 cup
Milk, evaporated, filled, undiluted
125
1/2 cup
Milk, evaporated, recombined, undiluted
125
1/2 cup
+ Milk, fresh carabao's
250
1 cup
Milk, fresh cow's
250
1 cup
Milk, powdered
30
1/4 cup
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

 

Back to Top

List 4 - Rice Exchange

Rice Exchanges


Rice, other cereals and products made from these are the major sources of carbohydrate which is the cheapest source of calories. In addition, whole grains or enriched rice and cereals are good sources of iron, thiamin and riboflavin, whole grain products have more fiber than products made from refined flours.

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

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

(1) These foods are good sources of fiber.

Food
A. Rice and rice products
Wt (g) E.P 
Measure
Rice, cooked
80
1/2 cup
Lugaw
435
3 cups
Rice Products
Bibingka
40
1 slice (1/4 of 15cm diameter,2cm thick
Biko
40
1 slice (10 x 5 x 1 cm
Casava cake
45
1/2 of 15 x 3 x 2 cm
Espasol (1)
35
2 (11 x 2-1/2 x 1-1/2 cm each
Kalamay: latik
50
1 (4 x 6 x 2 cm)
Ube
55
1 slice (7 x 3 x 1-1/2 cm)
Kutsinta
60
1 (6 cm diameter x 2-1/2 cm)
Palitaw
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
 

 

Back to Top

List 5 - Meat and Fish Exchange

Meat Exchanges


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


In addition to protein majority of the foods in the list are also good sources of iron, zinc, and other B-complex vitamins. Those from animal origin are particularly rich in vitamin B12. Seafoods, nuts, legumes and soybeans are good sources of magnesium, zinc and iron. Organ meats like liver as well as egg, clams, soybeans and nuts are rich in iron.


Foods from animal sources contain cholesterol, the richest sources of which are egg yolk, liver, kidney, brains, sweetbreads and fish roe while smaller amounts are found in meat. Foods from plant sources contain negligible cholesterol.

This list is sub-divided into 3 sub groups based on the amount of fat and calories: low fat, medium fat, and high fat meat and fish.

1 exchange of meat and fish or substitute in the sub-groups contains:
 
PRO (g)
Fat (g)
Energy (kcalorie)
Low Fat Meat and Fish
8
1
41
Medium-Fat Meat and Fish
8
6
86
High-Fat Meat and Fish
8
10
122
A. LOW FAT MEAT AND FISH EXCHANGES
 
Food
Wt. (g) E.P. Ckd
Measure
1. Lean meat
     a. beef 
30
1 slice, matchbox size
         Shank (bias), lean meat (laman),
(5 x 3 1/2 x 1-1/2 cm
         Round (pierna corta at pierna larga),
         tenderloin (solomilyo),
         porterhouse steak (tagiliran, gitna),
         sirloin steak (tagiliran, hulihan),
         centerloin (tagiliran, unahan)
      b. Carabeef
          Shank (bias), round (hita),
30
1 slice matchbox size
          meat (laman: bahagya,
(5 x 3 -1/2 x 1-1/2 cm
          katamtaman at walang taba),
          shoulder (paypay), round
          (pierna corta at pierna larga),
          rump (tapadera)
       c. Lean pork
           Tenderloin, well trimmed
30
1 slice, matchbox size
            (lomo)
6-1/2 x 3 x 1-1/2 cm
      d. Chicken
           Leg (hita) or
30
1 small leg (13-1/2 cm long x 3 cm diameter
           meat (laman) or
30
1 slice, matchbox size (5 x 3-1/2 x 1-1/2 cm
           breast meat (pitso)
30
1/4  breast - 6 cm long
2. Variety meats / Internal organs
35
3/4 cup 
     Blood (dugo) - prk, beef, chicken
     Gizzard (balun-balunan) - chicken
     Heart (puso) - pork, beef, carabeef
     Liver (atay) - pork, bef, carabeef,
                            chicken
    Lungs (baga) - pork, beef, carabeef
    Omassum (librilyo) - beef, carabeef
    Small intestine (bitukang maliit)-
                pork, beef, carabeef
    Spleen (lapay) - pork, beef, carabeef
    Tripe (goto) - beef
    Uterus (bahay guya) - prok, 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
             pusit
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)

 

Back to Top

List 6 - Fat Exchange List

Fat is a concentrated source of energy. Each gram of fat provides almost 2-1/2 times as much energy as an equal weight of either carbohydrate or protein. Fats may be or plant origin and may be liquid or solid.

Margarine, butter and cream contain some vitamins in addtion to fat. Peanut butter is particulary a good source of magnesium, potassium and zinc and contains protein.

Fats may be classified into polyunsaturated, monosaturated or saturated. The fats found in animal source except fish consist mainly of saturated fatty acids while vegetables oils except coconut oil contain more of unsaturated fatty acids.

Coconut oils is unique in that it has shorter chain lenght fatty acids and is the only vegetable oil that has 15-20 % medium chain triglycerides (MCT) is long chain fatty acids such as those found in animal sources. MCt is digested, absorbed and transported easily and oxidized rapidly as source of energy and has very low tendecy to be deposited in adipose and other tissues.

Some vegetable oils, particulary oilve oil and peanut oil are good sources of monosaturated fatty acids.

The role of unsaturated (poly and mono) fatty acids in lowering plasma cholesterol level has been demonstrated in patients with diabetes, atherosclerosis and hyperlimidemia. However, excessive intake of polyunsaturated fats is not recommend as they may lower HDl cholesterol, commonly known as "good cholesterol".

One Exchange of meat and fish when fried or sauteed will absorb approximately ONE exchange of fat.

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

1 exchange = 5 grams fat = 45 kcalories

Food
Wt (g) E.P 
Measure 
Saturated Fats
Bacon
10
1 strip - 10 x 3 cm
Butter
5
1 tsp
Coconut, grated
20
2 tbsps
Coconut, cream
15
1 tbsp
Coconut oil
5
1 tsp
Cream cheese
15
1 tbsp
Latik
10
2 tsps
Margarine
5
1 tsp
Mayonaise
5
1 tsp
Sandwhich spread
15
1 tbsp
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
Shortening
5
1 tsp
Alcoholic Beverages
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

 

Back to Top

List - 7 Sugar Exchage List

Sugar Exchanges

Sugar and sweets are good sources of carbohydrates in the diet. All sugars provide the same amount of energy per unit weight but differ in degree of sweetness and solubility.

Pure Sugars are most concentrated form of carbohydrates. Jellies, jams, and candies are made up largely of carbohydrates.

Sweets are useful in enhancing the palatability of diets, but well planned meals can be nutritionally adequate even without them. Individual who need to reduce or avoid sugar may use artificial sweeteners.

One teaspoon of suger is equivalent to 1 exchange.

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

1 exchange = 5 grams carbohydrate = 20 kcalories

Banana chip
5
1 ( 6 x 3-1/2 cm)
Bukayo
5
1 (3-1/2 x 1 cm)
Caramel
5
1 (2 x 2 cm)
Champoy
5
1 (2 cm diameter)
  Chewing Gum, bubble gum
5
1 pc
Condesed milk
10
2 tsps
Hard candy
5
1 (3 x 2 x 0.5 cm)
Honey
5
1 tsp
Jams, jellies, preserves
10
2 tsps
Maraschino cherries
20
2-1/2 cm diameter each
Marshmallow
5
1 (2-1/2 cm diameter)
Matamis sa bao
5
1 tsp
Nata de coco
15
2 tbsps
Nata de pinya
10
2 tbsps
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