Embed Size (px)
Citation preview
FOOD EXHANGE LISTS FOR MEAL PLANNING
The Exchange Lists is basic tool in nutrition and used in mean planning, diet
instruction and estimating the energy and macronutrient content of normal and
therapeutic diets. This tool was developed by the Food and Nutrition Research
Institute, DOST.
Summary of the Seven Exchange List
List
No.
Food Group Measure Kcalories
Per
Group
Carbohydrat
es gm
Protein
gm
Fat
gm
1 A
1 B
2
3
4
5
6
7
Vegetable A
Vegetable B
Fruit
Milk
Whole milk
Low fat milk
Skimmed
Rice
Meat and Fish
A. Low fat
B. Medium fat
C. High fat
Fat
Sugar
1 cup raw
½ cup cooked
½ cup raw
½ cup cooked
varies
Varies
4 tablespoon
Varies
Varies
Varies
Varies
Varies
1 teaspoon
1 teaspoon
-
16
40
170
125
80
100
41
86
122
45
20
-
3
10
12
12
12
23
-
-
-
-
5
-
1
-
8
8
8
2
8
8
8
-
-
-
-
-
10
5
Tr
-
1
6
10
5
-
List 1 – VEGETABLE EXCHANGE LIST
Vegetables are important sources of minerals and vitamins. Include two to
three servings, one of which should be dark green and yellow.
Each exchange in this list contains:
CHO PRO Fat ENERGY
(g) (g) (g) (kcalories)
Group A - - - -
Group B 3 1 - 16
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
Vegetable. Unless otherwise specified, the portion size for one vegetable exchange
is:
Vegetable A: 1 exchange = 1 cup raw (25 g)
Or ½ cup cooked (45 g)
Vegetable B: 1 exchange = ½ cup raw (40 g)
½ cup cooked (45 g)
The list shows the kinds of vegetables to use for one vegetable exchange.
GROUP A
Acelgas (Chinese cabbage) Katuray leavesa
Alagaw leavesa Lettuce b
Alugbati leaves b Malunggay leaves b
Ampalaya fruit Malunggay podsAmpalaya leaves Mushroom, freshBalbalulang (seaweed) a Mustard leaves b
Baguio beans (abitsuelas) Okra a,b
Bamboo shoot (labong) Onion bulbBanana heart (puso ng saging) Pako a,b
Bataw pods a Papaya greenBeets PatolaCabbage Pepper fruitCassava leaves and tops a,b Pepper leaves b
Cauliflower Petsay b
Camote leaves a,b Pokpoklo (seaweed)Celery RadishChayote fruit b Saluyot a,b
Chayote leaves b Sigarilyas podsChayote leaves b Squash flowers b
Cucumber Squash leaves a
Gabi leaves b Stringbeans leaves (sitaw, dahon) b
Garlic leaves a Sweet pea pods (sitsaro)Himbabao a Talinum b
Kangkong b Tomato b
Kangkong b Unsoy b
Katuray flowers a Upo
GROUP B
Fresh:
Carrot Pigeon pea pods (kadyos, bunga)Coconut shoot (ubod) Rimas6Cowpea, pods (papaya, bunga) Singkamas pods (bunga)Kamansi Singkamas tuber (lamang ugat)Langka, hilaw Squash fruitLima bean, pods (patani, bunga) Stringbeans pod (sitaw, bunga)Mungbean sprout (toge)
Processed:
Food Weight in
grams
E.P.
Measure
Asparagus tips 90 1 cupBaby corn 15 2 (8 cm long x 5-1/2 circumference
each)Green peas, canned 15 1 tablespoonGolden sweet corn, canned 20 2 tablespoonsMushroom, canned 110 1/3 cupTomato juice, canned 60 ½ cup undilutedWater chestnut, canned 25 3 (2 cm diameter each)______________a These vegetables are rich sources of fiber.
b These vegetables are rich sources of pro-vitamin A.
List 2 – FRUIT EXCHANGE LIST
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.
1 exchange = 10 grams carbohydrate = 40 kcalories
This list shows the kinds and amounts of foods to use for one fruit exchange.
Food Weight (g) Measure +
A.P. E.P.Fresh:Anonas a,c 65 35 ½ of 5 x 8 cmApple 86 65 ½ of 8 cm diameter or 1 (6 cm diameter)Atis c 70 45 1 (5cm diameter)Balimbing a 153 135 1-1/2 of 9 x 5 cmBanana: Bungulan 60 40 ½ of 15 x 4 cm Lakatan 51 40 1 (9 x 3 cm) Latundan 55 40 1 (9 x 3 cm) Saba 70 40 1 (10 x 4 cm)Cashew c 78 70 1 (7 x 6-1/2 cm)Chico a 54 45 1 (4 cm diameter)Dalanghita a 300 135 2 (6 cm diameter each)Datiles a,c 61 50 1 cupDuhat 80 60 20 (2 cm diameter each)Durian 150 30 1 segment of 6-1/2 x 4-1/2 cm or 1-1/2
tablespoons)Grapes a 69 55 10 (2 cm diameter each) or 4 (3 cm diameter
each)Guava a,c 81 80 2 (4 cm diameter each)Guwayabano c 86 60 1 slice (8 x 6 x 2 cm) or ½ cupJackfruit, ripe 118 40 3 segments (6 cm diameter each)Kamachile c 110 55 7 podsLansones 103 70 7 (4 x 2 cm each)Lychees 77 50 5 (3 cm diameter each)Mabolo a 83 50 2/3 of 6 cm diameterMakopa a 169 135 3 (5 cm diameter each)Mango: green c 90 65 1 slice (11 x 6 cm) Medium ripe 90 65 1 slice (11 x 6 cm) ripe b,c 103 60 1 slice (12 x 7 cm) or 1/2 cup cubed Indian 140 80 1 (6 cm diameter) Paho 92 70 9 smallMangosteen a 212 55 3 (6 cm diameter each)Marang 21 35 ½ of 12 x 10 cmMelon kastila 317 200 1 slice (12 x 10 x 3 cm) or 1-1/3 cupPapaya, ripe b,c 133 85 1 slice (10 x 6 x 2 cm) or ¾ cupPear a 188 85 1 (6 cm diameter)Pineapple 129 75 1 slice (10 x 6 x 2 cm) or ½ cupRambutan 139 50 8 (3 cm diameter each)Santol a 127 75 1 (7 cm diameter)Singkamas
tuber
124 110 ½ of 9 cm diameter or 1 cup
Siniguelas 78 50 5 (3 cm diameter each)Star apple 123 65 ½ of 6 cm diameterStrawberry a,c 168 165 1-1/4 cupsSuha c 160 90 3 segments (8 x 4 x 3 cm each)
Tamarind, ripe 34 15 2 of 6 segments eachTiesa a,b,c 41 30 ¼ of 10 cm diameterWatermelon a 226 140 1 slice (12 x 6 x 3 cm) or 1 cup
Canned,
drainedApple sauce 45 3 tablespoonsFruit cocktail 40 3 tablespoonsPeach halves 65 1-1/3 halvesPineapple,
crushed
60 3 tablespoons
Pineapple, sliced 35 1 slice (7 cm diameter)
Dried:Champoy, salted 10 4 (2 cm diameter each)Dates, pitted 15 3 (3 x 2 each)Dikyam 15 2 (3 x 3 x 1 cm each)Mango chips 10 2 (2 x 8 cm each)Prunes, seedless 15 3 piecesRaisins,
seedless
15 2 tablespoons
Juices:Canned: Sweetened
(apple, mango,
pineapple-
grapefruit,
pineapple-
orange)
60 ¼ cup
Unsweetened
(orange,
pineapple,
prune)
80 1/3 cup
Bottled
(sweetened):
Orange,
guyabano,
mango
80 1/3 cup
Others: Banana cue 20 ½ of 9-1/2 x 4 cm Buko water 180 1 cup Maruya 20 ¼ of 10-1/2 x 9-1/2 x 1 cm Turon 20 ½ of 9-1/2 x 3-1/2 x 1 cm Sherbet 35 3 tablespoons______________+ Unless specified, all measures refer to whole fruit.a These fruits are good sources of fiber.b These fruits are rich sources of pro-vitamin A. c These fruits are rich sources of vitamin C. Include at least one exchange in the diet daily.
LIST 3 – MILK EXCHANGE LIST
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.
One exchange of each of the sub-groups of milk contains:
CHO PRO Fat ENERGY
(g) (g) (g) (kcalories)
Whole milk 12 8 10 170
Low fat milk 12 8 5 125
Skimmed/very low fat milk 12 8 Tr 80
The list shows the kinds and amount of milk or milk products to use for one
milk exchange.
Food Weight
(g)
E.P.
Measure
Whole milk:Milk, evaporated, undiluted 125 ½ cupMilk, evaporated, filled, undiluted 125 ½ cupMilk, evaporated, recombined,
undiluted
125 ½ cup
Milk, fresh carabao’s 250 1 cupMilk, fresh cow’s 250 1 cupMilk, powdered 30 ¼ cup or 4 level tablespoonsLow fat milk:Powdered 30 ¼ cup or 4 level tablespoonsLite low fat milk 250 1 tetra-brickSkimmed (non-fat)/very low fat
milk:Buttermilk ++: liquid 185 2/3 cup : powdered 25 ¼ cup or 4 level tablespoonsLong life skimmed milk 250 1 cupYoghurt 125 ½ cup______________+ Equivalent to 1 cup cow’s milk plus 2 exchanges of fat or ½ cup evaporated milk
plus 2 exchanges of fat.++ Buttermilk refers to pasteurized skimmed milk that has been soured by lactic acid
producing bacteria.
LIST 4 – RICE EXCHANGES
1 exchange = 23 grams carbohydrate ]
2 grams protein ] = 100 kcalories
This list shows the kinds and amounts of rice, equivalents, bread and bakery
products to use for one rice exchange.
Food Weight (g)
E.P.
Measure+
A. Rice and rice products:1. Rice, cooked 80 ½ cup, packed2. Rice gruel (lugaw) Thin consistency 705 4-1/2 cups (1/2 cup cooked
rice + 5 cups water) Medium consistency 435 3 cups (1/2 cup cooked rice +
3 cups water) Thick consistency 250 1-1/2 cups (1/2 cup cooked
rice + 2 cups water)3. Rice products
Native kakanin: Ampaw: Pinipig 25 3 (p x x3-1/2 x 2 cm each) Rice 25 1 (9 x 3-1/2 x 2 cm) Bibingka: Galapong 45 1 slice (1/4 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 ½ of 15 x 3 x 2 cm) Espasol a 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 3-1/2 x 1-1/2 cm) Kutsinta 60 1 (6 cm dia. X 2-1/2 cm) Palitaw, walang niyog 55 4 (7-1/2 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 (9-1/2 x 3 x 3-1/2 cm)
or 1-1/2 round for 5 cm
diameter x 3 cm thick Seko, bilog 25 3 (3-1/2 cm dia. X 1-1/2 thick
each) Seko haba, may niyog a 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) Kamoteng kahoy 45 ½ of 15 x 3 x 2 cm Lihiya 55 1 (8 x4 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 1-1/2 cm) Tupig 35 ½ (14 x 3 x 1 cm)
B. Rice Equivalents:1. Bread: Pan amerikano 40 2 (9 x 8 x 1 cm each) Pan be bonetea 40 1 (6 cm dia. Base x 7 cm
thick) Pan de leche 40 1 (3 x 8 x 8 cm) Pan de limon 40 1 (6 x 5 x 4 cm) Pan de monay 40 1 (10 x 9x 4 cm) Pan de sal 40 3 (5 x 5 cm) Rolls (hotdog/hamburger) 40 1 (11 x 4 x 3 cm) Whole wheat breada 45 2 (11-1/2 x 8-1/2 x 1 cm) Jelly roll 35 1 slice (11 x 4 x 2 cm) Sponge cake 40 1 slice (5 x 5 x 5 cm)2. Bakery products
Cakes:
Cookies: Galyetas de patatas 30 10 (4 x 4-1/2 cm dia. Each) Pasensiya 30 22 (3 cm dia. Each) Masapudrida 25 1 (7 x 1 cm) Marie 30 22 (4-1/2 cm dia. X 0.3 cm
thick each) Lady fingers 30 5 (9 x 4 cm each) Others:
Apas 25 6 (1-1/2 x 12 cm each) Mamon tostado 30 3 (8 x 3 x 3 cm each) Hopia hapon 35 1-1/2 of 3 x 2-1/2 x 2-1/2 cm,
diced or ½ of 7 cm diameter) Ensaymada 35 1 (8-1/2 cm diameter x 2 cm
thick)3. Corn and Corn Products:
Binatoga 90 ½ cup Corn/rice curls and the like 25 1-1/2 cup Corn flake 25 1 cup Corn, boiled a 65 1 (12 x 4 cm) Baby corn 90 1 cup Golden corn, canned a 145 1 cup Corn pudding a (maha, mais) 85 1 slice (5 x 4 x 2 cm)4. Noodles, cooked:
Bihon, macaroni a
Sotanghon, spaghetti 75 1 cup5. Rootcrops:
Sweet potato 91 80 ½ of 11 cm long x 4-1/2 cm
dia. Or ½ cup Cassava a 115 85 1 (5 cm long x 4-1/2 cm. dia.)
or ½ cup Gabi a 130
100
2 (6 cm long x 4 cm dia.) or 1
cup Potato 195
165
2-1/2 of 7 cm long x 4 cm dia.
Each or 1-1/3 cup Ubi a 155
130
1 (8-1/2 cm long x 4-1/2 cm
dia.) or 1-1/3 cup6. Beans and Nuts:
Chestnuts, roasted a
(kastanyas, binusa) 55 40 11 pieces large or 20 pieces
small7. Others: Breakfast cereals 25 ½ cup Cornstarch 25 5 teaspoons Flour, all purpose 25 3 tablespoons Ice crea,. Regular 90 1/3 cup Sago. cooked 120 ½ cup, cooked__________________+ Unless specified, all measures refer to piece.a These foods are good sources of fiber.
LIST 5 – MEAT AND FISH EXCHANGE LIST
This list is sub-divided into 3 sub-groups based on the amount of fat and
calories: low fat, medium fat and high fat meal and fish.
Each exchange of meat and fish substitute in the sub-groups contains:
CHO PRO Fat ENERGY
(g) (g) (g) (kcalories)
Low fat meat & fish - 8 1 41
Medium fat meat & fish - 8 6 86
High fat meat & fish - 8 10 122
A. LOW FAT MEAT AND FISH EXCHANGES
This list shows the kinds and amounts of low fat mean and fish to use for one low
fat meat and fish exchange.
Food Weight
(g)
E.P.
cooked
Measure
1. Lean Meat
a. Beef
Shank (bias), Lean meat (laman),
Round (pierna corta at pierna larga),
Tenderloin (solomilyo),
Porterhouse steak (tagiliran, gitna),
Sirloin steak (tagiliran, hulihan),
Centerloin (tagiliran, unahan) 30
1 slice. Matchbox size (5 x 3-
1/2 x 1-1/2 cm) b. Carabeef
Shank (bias), Round (hita), Meat
(laman:bahagya, katamtaman at
walang taba), Shoulder (paypay),
Round (pierna corta at pierna larga),
Rump (tapadera)
30 1 slice. Matchbox size (5 x 3-
1/2 x 1-1/2 cm) c. Lean Pork
Tenderloin, well trimmed (lomo) 30 1 slice. Matchbox size (6-1/2
x 3 x 1-1/2 cm)d. Chicken
Leg (hita) or
Meat (laman) or
Breast (pitso)
30
30
30
1 small leg (13-1/2 cm long x
3 cm diameter)
1 slice, matchbox size (5 x 3-
1/2 x 1-1/2 cm)
¼ breast (6 cm long)2. Variety Meats/Internal Organs
Blood (dugo) - pork, beef, chicken
Gizzard (balun-balunan) – chicken
Heart (puso) – pork, beef, carabeef
Liverb (atay) – pork, beef, carabeef,
chicken
Lungs (baga) – pork, beef, carabeef
Ommassum (librilyo) – beef, carabeef
Small intestine (bitukang maliit) –
pork, beef, carabeef
Spleen (lapay) – pork, beef, carabeef
Tripe (goto) – beef
Uterus (bahay guya) – pork, beef 35 ¾ cup3. Fish
Large variety:
(e.g. bakoko, bangus, dalag, labahita,
lapu-lapu) 35 1 slice (7 x 3 x 2 cm)Medium variety:
Hasa-hasa, dalagang bukid
Galunggong
Hito
35
35
35
1 (18 x 4-1/2 cm)
1 (14 x 3-1/2 cm)
½ of 22 x 5 cmSmall variety:
Sapsap
Tilapya
Tamban
Dilis
35
35
35
35
2 (10 x 5 cm each)
2 (12 x 5 cm each)
2 (12-1/2 x 3 cm each)
¼ cup4. Other Seafoods
Alamang, tagunton
Aligue : Alimango
Alimasag
30
15
50
1-1/4 tablespoons
1 tablespoon
3 tablespoons Alimango/Alimasag, laman 20 ¼ cup or ½ piece medium Lobster 30 2 tablespoons Talangka 30 75 pieces A.P. Shrimps : Puti 25 5 (12 cm each) Sugpo 25 2 (13 cm each) Suwahe 25 2 (12 cm each) Octopus (pugita) 30 ½ cup Squid (posit) 25 3 (7 x 3 cm each) Shells : Halaan 75 1/3 cup shelled or 3 cups with
shell Kuholb 50 ½ cup shelled or 3 cups with
shell Susong pilipit 65 1/3 cup shelled or 2 cups with
shell Paros 60 1 cup shelled or 2-2/3 cups w/
shell5. Beans
Pigeon pea seeds, dried a
(kadyos, buto, tuyo) 55 1/3 cup6. Cheese
Cottage cheese 60 1/3 cup7. Processed Foods
A. Fish Products
Dried:
Daing:
Alalaak, Alumahan, Bisugo, Biyang
puti
20
20
1 (15-1/2 x 8 cm)
¼ of 30 x 40 cm
Lapu-lapu
Sapsap
Tamban
Tanigi
20
20
20
3 (9 x 5 cm each)
1 (16 x 3 cm)
1 slice (16 x 6 cm)
Tinapa:
Bangos
Galunggong
Tamban
30
30
25
¼ of 20 x 8 cm
1 (16 x 4 cm)
1 (16 x 5 cm) Tuyo:
Alamang
Ayungin, dilis, sapsap, tunsoy
Pusit
15
20
15
1/3 cup
3 (11-1/2 x 8 cm each)
1 (8 x 1 cm) Canned:
Salmon
Tuna in brine
40
30
1/3 cup, flaked
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
This list shows the kinds and amounts of medium fat meat and fish to use for
one medium fat meat and fish exchanges.
Food Weight (g)
E.P.
cooked
Measure
1. Medium Fat Meat
a. Beef
Flank (kabilugan),
Brisket (punta y pecho),
Plate (tadyang), chuck (paypay) 30 1 slice, matchbox size (5 x
3-1/2 x 1-1/2 cm)b. Pork
Leg (pata) 30 1 slice (4 cm dia. X 2 cm
thick)2. Variety Meats/Internal Organs
Brain (utak) – pork, beef, carebeef 35 ¾ cup3. Fish
Karpa 35 1 slice (15 x 7 x 2 cm)4. Egg b
Chicken
Quail’s egg
Salted duck’s egg
60
70
60
1 piece
9 pieces
1 piece5. Cheese
Cheddar cheese 35 1 slice (96 x 3 x 2 cm)6. Chicken
Wings (pakpak)
Head (ulo)
25
35
1 medium or 2 small
2 heads7. Beans
Soybean a (utaw) 40 ½ cup8. Processed Foods
a. Fish Products
Sardines canned in oil/tomato
sauce
Tuna sardines
Tuna spread, canned
b. Meat Products
Corned beef
Ham sausage
c. Bean Products
Soybean cheese, soft (tofu)
Soybean cheese, soft a (tokwa)
45
50
30
40
55
100
60
1 (10 x 4-1/2 cm)
1-1/2 of 6 x 4 x 3 cm each
2 tablespoons
3 tablespoons
3 of 9 cm dia x 0.3cm thick
each
½ cup
1 (6 x 6 x 2 cm)+ Unless specified, all measures refer to piece.a These foods are good sources of fiber.b This food is a good source of Vitamin A.
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.
Food Weight (g)
E.P. cooked
Measure +
1. Pork
Ham (pigue) 35 1 slice (3 cm cube)2. Variety meats/internal organ
Tongue (dila) – pork, beef 35 ¾ cup3. Egg
Duck’s egg
Balut
Penoy
70
65
60
1 piece
1 piece
1 piece4. Nuts
Peanuts, roasted 25 1/3 cup5. Cheese
Filled cheese
Cheese, pimiento flavored
50
40
1 slice (6 x 3x 2-1/2 cm)
1 slice (6 x 3 x 2 cm)6. Processed Foods
Meat Products
Longanisa, chorizo style
Frankfurters
Salami
Vienna sausage
25
60
50
70
1 (12 x 2 cm)
1-1/2 or 12 x 1-1/3 cm
3 slices of 8 x 8 x 1 cm each
4 (5 x 2 x 2 cm)________________+ Unless specified, all measures refer to piece.
LIST 6 – FAT EXCHANGE LIST
1 exchange = 5 grams fat = 45 kcalories
This list shows the kind and amounts of fat to use for one fat exchange.
Food Weight (g)
E.P.
Measure +
Saturated Fats
Bacon
Butter++Coconut, grated++Coconut cream++Coconut Oil
Cream cheese++Latik
Margarine
Sandwich spread
Sitsaron
Whipping cream, heavy/light
10
5
20
15
5
15
10
5
15
10
15
1 strip – 10 x 3 cm
1 teaspoon
2 tablespoons
1 tablespoon
1 teaspoon
1 tablespoon
2 teaspoons
1 teaspoon
1 tablespoon
2 (5 x 3 cm each)
1 tablespoonPolyunsaturated fats
Oil (corn, marine, soybean,
rapeseed-canola, rice, sunflower,
sesame)
5 1 teaspoon
Monounsaturated fats
Avocado
Peanut butter
Pili nut
Peanut oil, olive oil
Shortening
65
10
5
5
5
½ of 12 x 7 cm
2 teaspoons
5 pieces
1 teaspoon
1 teaspoon__________++Saturated, medium chain triglyceride (MCT)
LIST 7 – SUGAR EXCHANGE LIST
1 exchange = 5 grams carbohydrate = 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.
Food Weight (g)
E.P.
Measure +
Banana chip
Bukayo
Caramel
Champoy
Chewing gum, bubble gum
Condensed milk
Hard candy
Honey
5
5
5
5
5
10
5
5
1 (6 x 3-1/2 cm)
1 (3-1/2 x 1 cm)
1 (2 x 2 cm)
1 ( 2 cm diameter)
1 piece
2 teaspoons
1 (3 x 2 x 0.5 cm)
1 teaspoon
Jams, jellies, preserves
Maraschino cherries
Marshmallow
Matamis na bao
Nata de coco
Pakaskas
Panutsa, grated
Pastillas, durian
Pastillas, gatas
Pastillas, langka
Sampaloc candy
Sugars (white, brown, pure cane,
syrup
Taho with syrup and sago
Tira tira
Toffee candy
Ube haleya
Yema
10
20
5
5
15
5
5
5
5
5
5
5
40
5
5
10
5
2 teaspoons
2-1/2 of 2 cm diameter
each
1 (2-1/2 cm diameter)
1 teaspoon
2 tablespoons
1 teaspoon
1 teaspoon
1 (5 x 1 x 1 cm)
1 (5 x 1 x 1 cm)
1 (5 x 1 x 1 cm)
1 (1-1/2 cm long x 1 cm
thick)
1 teaspoon
¼ cup
1 piece
1 (2-1/2 x 1-1/2 x 1 cm)
1 teaspoon
1 (5 x 1-1/4 cm)
This list gives the sugar equivalents of common serving portions of sweets
and other forms of sugar.
Food Wt.(g)
E.P.
Measure+ Sugar
exchange
Kcalories
Halo-halo
Ice candy
Ice drop
Kundol,
matamis
Pulvoron
Rimas,
matamis
Ubedol
410
100
100
20
10
40
20
2-1/3 cups
1 piece
1 piece
1 (7 x 5 cm)
1 (4 x 2-1/2 x 1 cm)
1 (8 x 4 cm)
1 bar (5 x 2 cm)
4
3
4
4
2
8
4
80
60
80
80
40
160
80
________________+ Unless specified, all measures refer to piece.
