Food Exchange Lists for Meal Planning List 1 - Vegetable List Group Group A vegeta vegetabl bles es contai contain n neglig negligibl ible e carbo carbohyd hydra rates tes,, prote protein in and energ energy y if 1 exchange or less is used. When 2 exchanges are used, compute as one Group B Vegetables. he portion si!e for one exchange is"
Vegetable A: 1 exchange = 1 cup raw !"g# or 1$! cup coo%ed &"g# Vegetable ': 1 exchange = 1$! cup raw &(g# or 1$! cup coo%ed &"g#
)roup A Acelgas #$hinese cabbage% Alaga& leaves #1% Alugbati leaves #2% Ampalaya fruit Ampalaya leaves #2% Balbalulang #sea&eed% #1% Baguio beans #abitsuelas% Bamboo shoot #labong% Banana heart #puso na saging% Bata& pods #1% Beets $abbage $assava leaves and tops #1,2% $auli'o&er $amote leaves #1,2% $elery $hayote fruit #2% $hayote leaves #2% $ucumber (ggplant Gabi leaves #1,2% Garlic leaves #1% )imbabao #1% *ang+ong #2% *aturay 'o&ers #1% *aturay leaves #1% ettuce #2% -alunggay leaves #2% -alunggay pods -ushroom, fresh -ustard leaves #2% +ra nion bulb /a+o #1,2%
/apaya green
/atola /epper fruit /eppper leaves #2% /etsay #2% /o+po+lo #sea&eed% 0adish aluyot #1,2% igarilyas pods pinanch #2% uash 'o&ers #2% uash leaves #1% tring beans leaves #sita&, dahon% #2% &eet pea pods #sitsaro% alinum alinum #2% omato omato #2% 3nsoy #2% 3po
)roup ' Fresh: $arrot #2% $oconut shoot #ubod% $o&pea, pods #paayap bunga% #1% *amansi #1% ang+a, hila& #1% ima bean, pods #patani, bunga% -ungbean sprout #toge% /igeon pea pods #+adyos, bunga% #1% 0imas ing+amas pods #bunga% #1% ing+amas tuber #lamang ugat% uash fruit
tring beans pod #sita&, bunga%
Processed: Food
*eight in gra+s Edible Portion E,P,#
Asparagus tips Baby corn each% Green peas, canned (Gisantes, nakalata) Golden s&eet corn, canned #1% -ushroom, canned omato ;uice, canned Water chestnut, canned
45 16
1 cup 2 #7 cm long x 68192 cm circumference
16 25 115 <5 26
Measure
1 tablespoon 2 tablespoon 19: cup 192 cup undiluted : #2 cm diameter each%
#1% hese vegetables are rich sources of =ber. sources of pro Vitamin A.
#2% hese vegetables are rich
List ! - Fruit Exchanges >ruits are important for their vitamin, mineral, and =ber contents. ?nclude at least t&o to three exchanges daily in the diet, one of &hich should be rich in vitamin $. Anonas, +amatsile, cashe&, tiesa, datiles, guava, pomelo, gu&ayabano, siniguelas, stra&berry, atis, and dalanghita are good sources of vitamin $. -ango and papaya contain both vitamin A and $. iesa is also an excellent source of provitamin A. Bananas, oranges and dried fruits are sources of potassium. Bananas contain magnesium and vitamin B<. >ruits may be used fresh, dried, canned, fro!en or coo+ed. ome fresh fruit ;uices li+e *alamansi #/hilippine lemon%, dayap and lemon may be rated as @free food &hen used as 'avoring, sauce or &hen diluted and s&eetened &ith arti=cial s&eeteners. >ruits may cause a temporary increase in blood sugars, thus meal plans for patients &ith diabetes mellitus allo& no more than 6 exchanges a day. he truths are" +alamansi or any sour fruit ;uice does not have special reducing properties the natural s&eetness of fruit is not contraindicated for diabetes each exchange of fruit contains C5 +ilocalories, thus fruits should be computed into the meal plan. i+e any other foods the use of fruits should be regulated. ome physicians and dietitians prefer to use &hole fruits rather ;uice in diets for patients &ith diabetes because the latter have a greater glycemic eDect. >ruit ;uice consists of unfermented but fermentable liuid obtained from native fresh fruit, &ith nothing added or subtracted. >ruit ;uice is also commercially available ? the form of fruit ;uice drin+ and fruit ;uice concentrate. >ruit drin+ is a ready8to8drin+ beverage prepared by mixing &ater &ith fruit concentrate and into &hich sugar and citric acid may be added to ad;ust the soluble solid content and acidity of the product. he main ingredient consists of fruit ;uice concentrate, essential oils,
essences of extracts, &ith or &ithout added sugar. $oncentrated fruit ;uice is the fruit ;uice &hich is concentrated by the removal of part of &ater but not dried.
1 exchange = 1( gra+s carbohdrate = &( %calories his list sho&s the +inds and amounts of foods to use for one fruit exchange.
Food
*t, g#
Measure
A,P
E,P,
Anonas #1,:%
<6
:6
192 of 6 x 7 cm
Apple
7<
<6
192 of 7 cm diameter or 1 #
Atis #:%
E5
C6
1 #6 cm diameter%
Balimbing #1%
16:
1:6
18192 of 4 x 6 cm
Bungulan
<5
C5
192 of 16 x C cm
a+atan
61
C5
1 #4 x : cm%
atundan
66
C5
1 #4 x : cm%
aba
E5
C5
1 #15 x C cm%
$ashe& #:%
E7
E5
1 #E x <8192 cm%
$hico #1%
6C
C6
1 #C cm diameter%
Falanghita #:%
:55
1:6
2 #< diameter each%
Fatiles #1,:%
<1
65
1 cup
Fuhat
75
<5
25 #2cm diameter each
Furian
165
:5
1 segment of <8192 x C8192 cm or 18192 tbsp
Grapes #1%
<4
66
15 #2 cm diameter each% or C #: cm diameter each%
Guava #1,:%
71
75
2 #C cm diameter each%
Gu&ayabano #:%
7<
<5
1 slice #7 x < x 2 cm% or 192 cup
Fresh:
Banana"
ac+fruit, ripe
117
C5
: segments #< cm diameter each%
*amachile #:%
115
66
E pods
ansones
15:
E5
E #C x 2 cm each%
ychees
EE
65
6 #: cm diameter each%
-abolo #1%
7:
65
29: of < cm diameter%
-a+opa #1%
1<4
1:6
: #C cm diameter each%
Green #:%
45
<6
1 slice #11 x < cm%
-edium ripe
45
<6
1 slice #11 x < cm%
0ipe #2,:%
15:
<5
1 slice #12 x E cm% or 192 cup cubed
?ndian
1C5
75
1 #< cm diameter%
/aho #1%
42
E5
4 small
-angosteen #1%
212
66
: #< cm diameter each%
-arang
C6
:6
192 of 12 x 15 cm
-elon kastila
:1E
255
1 slice #12 x 15 x : cm% or 1819: cup
/apaya, ripe #2%#:%
1::
76
1 slice #15 x < x 2 cm% or :9C cup
/ear #1%
117
76
1 #< cm diameter%
/ineapple
124
E6
1slice #15 x < x 2 cm% or 192 cup
0ambutan
1:4
65
7 #: cm diameter each%
antol #1%
12E
E6
1 #E cm diameter%
ing+amas tuber
12C
115
192 of 4 cm diameter or 1 cup
iniguelas
E7
65
6 #: cm diameter each%
tar apple
12:
<6
192 of < cm diameter
tra&berry #1,:%
1<7
1<6
1819C cups
uha #:%
1<5
45
: segments #7 x C x: cm each%
amarind, ripe
:C
16
2 of < segments each
iesa #1,2,:%
C1
:5
19C of 15 cm diameter
22<
1C5
1 slice #12 x < x : cm% or 1 cup
-ango"
Watermelon #1%
.anned/ drained: Apple sauce
C6
: tablespoons
>ruit coc+tail
C5
: tablespoons
/each halves
<6
1819: halves
/ineapple, crushed
<5
: tablespoons
/ineapple, sliced
:6
1 slice #E cm diameter%
$hampoy, salted
15
C #2 cm diameter each%
Fates, pitted
16
: #: x 2 cm each%
Fi+yam
16
2 #: x : x 1 cm each%
-ango chips
15
2 #2 x 7 cm each%
/runes, seedles
16
: pieces
0aisins, seedles
16
2 tablesppons
&eetened #apple, mango, pineapple8 grapefruit,pineapple8 orange%
<5
19C cup
3ns&eetened #orange,pineapple, prune%
75
19: cup
75
19: cup
Banana cue
25
192 of 48192 x C cm
Bu+o &ater
175
1 cup
-aruya
25
19C of 158192 x 4 8192 x 1 cm
25
192 of 48192x:8192 x 1 cm
:6
: tablespoons
0ried:
.anned uices:
'ottled sweetened#: range, gu&ayabano, mango
2thers:
uron herbet
#1% hese fruits are good sources of =ber. #2% hese fruits are good sources of pro8vitamin A. #:% hese fruits are sources of vitamin $. ?nclude at least one exchange in the diet daily.
List 3 - Mil% Exchange
-il+ is an excellent source of protein and calcium. ?t also a good source of phosphorous, some of the B8complex vitamins, and vitamins A and F. -il+ also contains some magnesium. he mil+ allo&ance in the meal plan can be used as a drin+. Added to cereals, or mixed &ith coDee or tea and other foods. 1 exchange of each of the sub8 .42 g# groups of mil+ contains" *hole Mil% 1! Low fat +il% 1! Ver low fat +il% 1!
Food *hole Mil% -il+, evaporated, untiluted -il+, evaporated, =lled, undiluted -il+, evaporated, recombined, undiluted H -il+, fresh carabaoIs -il+, fresh co&Is -il+, po&dered
P52 g# 7 7 7
Fat g# 1( "
Energ 6calories# 18( 1!" 7(
*t, g# E,P,
Measure
126
192 cup
126
192 cup
126
192 cup
265 265
1 cup 1 cup 19C cup or C level tablespoons
:5
Low Fat Mil%:
/o&dered
:5
ite o& fat -il+
265
9%i++ed on-Fat#$Ver Low Fat: HH Buttermil+" liuid
176
26
po&dered ong life s+immed mil+ Joghurt
265 126
19C cup or C level tablespoons 1 tetra8bric+
29: cup 19C cup or C level tablespoons 1 cup 192 cup
H (uivalent to 1 cup co&Is mil+ plus 2 exchanges of fat or 192 cup evaporated mil+ plus 2 exchanges of fat. HH Buttermil+ refers to pasteuri!ed s+im mil+ that has been sourced by lactic acid producing bacteria. List & - 5ice Exchange 0ice, other cereals and products made from these are the ma;or sources of carbohydrate &hich is the cheapest source of calories. ?n addition, &hole grains or enriched rice and cereals are good sources of iron, thiamin and ribo'avin, &hole grain products have more =ber than products made from re=ned 'ours.
1 exchange = !3 gra+s carbohdrate/ ! gra+s protein =1(( calories his list sho&s the +inds and amount of rice, rice euivalents, bread and ba+ery products to use for 1 exchange.
Food A, 5ice and rice products 1. 0ice, coo+ed 2. 0ice gruel #luga&% thin consistency medium consistency thic+ consistency :. 0ice /roducts Ampa&" /inipig 0ice • • •
•
•
• • • •
• • •
• •
*t g# E,P,
Measure
75
192 cup
E56 C:6 265
C8192 cups : cups 18192 cups
26 26
: #4 x :8192 x 2 cm each% 1 #4 x :8192 x 2 cm% 1 slice #19C of 16cm diameter,2 cm thic+ 1 slice #< x : x : cm% 1 slice #15 x 6 x 1 cm% 192 of 16 x : x 2 cm 2 #11 x 28192 x 18192 cm each 1 #C x < x 2 cm% 1 slice #E x : x 18192 cm% 1 #< cm diameter x 28192 cm% C #E8192 x C x 5.: cm each% 2 #11 x 2 x 1 cm each% : #C x : cm each% 1 slice #48192 x : x :8192 cm% : #:8192 cm diameter x 18192 cm thic+ each% 6 #6 cm long x 2 cm diameter each%
Bibing+a" Galapong -alag+it
C6 C5
Bi+o $asava ca+e (spasol #1% *alamay" ati+ 3be *utsinta /alita&, &alang niyog /uto" Bumbong /ula
C5 C6 :6 65 66 <5 66 C5 C6
C6 26 26
/uti e+o, bilog e+o, haba -ay niyog #1%
apin8sapin uman" ?bos
E6 <5 C6
1 slice #6 x : x C cm each% 1 #7 x C x 2 cm% 192 of 16 x : x 2 cm
*amoteng +ahoy ihiya #1% -ar&e+os #1% amales i+oy upig ;', 5ice e
)opia hapon (nsaymada :. .orn and corn products Binatog #1% $orn9rice curls and the li+e $orn 'a+es $orn, boiled #1% Baby corn Golden corn, canned #1% $orn pudding #1% C. oodles/ coo%ed: Bihon, macaroni #1%, sotanghon, spaghetti ", 5ootcrops &eet potato $assava #1% Gabi #1% /otato 3bi #1%
66 65 155
1 #7 x C x 2 cm% 2 #4 x : x 2 cm each% 2 #E x < cm each%
C5 :6
1 slice #15 x : x 18192 cm% 192 of 1C x : x 1 cm
C5 C5 C5 C5 C5 C5 C5 C6
2 pcs 1 pc 1 pc 1 pc 1 pc : pcs 1 pc 2 slice
:6 C5 :5 :5 26 :5 :5 26 :5
:6
1 slice 1 slice 15 pcs 22 pcs 1 pc 22 pcs 6 pcs < pcs : pcs 192 of E cm diameter x 18192 cm thic+, round 1 pc
45 26 26 <6 45 1C6 76
192 cup 1819C cups 1 cup 1 pc #12 x C cm% 1 cup 1 cup 1 slice #6 x C x 2 cm%
E6
1 cup
75 76 155 1<6 1:5
192 of 11 cm long x C8192 cm diameter 1 #6 cm long x C8192 cm diameter% or 1 cup 2 #< cm long x C cm diameter each% or 1 cup 28192 of E cm long x C cm diameter
:6
each 1 #78192 cm long x C8192 cm diameter%
>, 'eans and uts $hestnut, roasted #1% #kastanyas, binusa) E. 2thers Brea+fast cereals $ornstarch >lour, all purpose ?ce cream, regular ago, coo+ed
C5
11 pieces large or 25 pieces small
26 26 26 45 125
192 cup 6 teaspoon : tablespoons 19: cup 192 cup, coo+ed
#1% hese foods are good sources of =ber.
List " - Meat and Fish Exchange >oods high in protein #except mil+% compose the meat and =sh exchange list. hese foods include meat, =sh, eggs, poultry, and legumes.
?n addition to protein ma;ority of the foods in the list are also good sources of iron, !inc, and other B8complex vitamins. hose from animal origin are particularly rich in vitamin B12. eafoods, nuts, legumes and soybeans are good sources of magnesium, !inc and iron. rgan meats li+e liver as &ell as egg, clams, soybeans and nuts are rich in iron.
>oods from animal sources contain cholesterol, the richest sources of &hich are egg yol+, liver, +idney, brains, s&eetbreads and =sh roe &hile smaller amounts are found in meat. >oods from plant sources contain negligible cholesterol.
his list is sub8divided into : sub groups based on the amount of fat and calories" lo& fat, medium fat, and high fat meat and =sh. 1 exchange of meat and =sh or substitute in the sub8groups contains" Energ P52 g# Fat g# %calorie# Low Fat Meat and Fish 7 1 &1 Mediu+-Fat Meat and Fish 7 > 7> 4igh-Fat Meat and Fish 7 1( 1!!
A, L2* FA? MEA? A0 F@94 E.4A)E9 Food
*t, g# E,P, .%d
Measure
1, Lean +eat a, 'eef han+ #bias%, lean meat #laman%, 0ound #pierna corta at pierna larga%, tenderloin #solomilyo%, porterhouse stea+ #tagiliran, gitna%, sirloin stea+ #tagiliran, hulihan%, centerloin #tagiliran, unahan% b, .arabeef han+ #bias%, round #hita%, meat #laman" bahagya, +atamtaman at &alang taba%, shoulder #paypay%, round #pierna corta at pierna larga%, rump #tapadera% c, Lean por% enderloin, &ell trimmed #lomo% d, .hic%en
:5
1 slice, matchbox si!e #6 x : 192 x 18192 cm
:5
1 slice matchbox si!e #6 x : 8192 x 18192 cm
:5
1 slice, matchbox si!e #<8192 x : x 18192 cm%
:5 :6
1 small leg #1:8192 cm long x : cm diameter 1 slice, matchbox si!e #6 x :8 192 x 18192 cm 19C breast 8 < cm long :9C cup
:6
1 slice #E x : x 2 cm%
eg #hita% or
:5
meat #laman% or
:5
breast meat #pitso% !, Variet +eats $ @nternal organs Blood #dugo% 8 pr+, beef, chic+en Gi!!ard #balun8balunan% 8 chic+en )eart #puso% 8 por+, beef, carabeef iver #atay% 8 por+, bef, carabeef, chic+en ungs #baga% 8 por+, beef, carabeef massum #librilyo% 8 beef, carabeef mall intestine #bitu+ang maliit%8 por+, beef, carabeef pleen #lapay% 8 por+, beef, carabeef ripe #goto% 8 beef 3terus #bahay guya% 8 pro+, beef 3, Fish arge variety #e.g. ba+o+o, bangus, dalag, labahita, lapu8lapu, etc.%
-eduim variety" )asa8hasa, dalangang bu+id Galunggong )ito mall variety" apsap ilapya amban Filis &, 2ther 9eafoods Alamang, tagunton Aligue" Alimango Alimasag Alimango 9 Alimasag, laman obster alang+a hrimps" /uti ugpo u&ahe ctopus #pugita% uid #pusit%
:6 :6 :6
1 #17 x C8192 cm 1 #1C x :8192 cm 192 of 22 x 6 cm
:6 :6 :6 :6
2 #15 x 6 cm each% 2 #12 x 6 cm each% 2 #128192 x : cm each 19C cup
:5 16 65 25 :5 :5
1819C tablespoons 1 tablespoons : tablespoons 19C cup or 192 piece medium 2 tablespoons E6 pcs A./
26 26 26 :5 26
6 #12 cm each% 2 #1: cm each% 6 #12 cm each% 192 cup : #E x : cm each% 19: cup shelled or : cups &9 shell 192 cup shelled or : cups &9 shell 19: cup shelled or 2 cups &9 shell 1 cup shelled or 28:9: cups &9 shell
hells" )alaan
E6
*uhol
65
usong pilipit
<6
/aros
<5
", 'eans /igeon pea seeds, dried #+adyos, buto, tuyo% >, .heese $ottage cheese A, Fish Products Fried" Faing" Ala+aa+, alumahan, bisugo, biyang puti apu8lapu apsap amban
66
19: cup
<5
19: cup
25
1#168192 x 7 cm%
25 25 25
19C of :5 x C5 cm : #4 x 6 cm each% 1 #1< x : cm%
anigi inapa" Bangus Galunggong amban uyo" Alamang Ayungin, dilis, sapsap, tunsoy /usit $anned" almon una in brine ', Meat Products ocino #lean%
25
1 slice #1< x < cm%
:5 :5 26
19C of 25 x 7 cm 1 #1< x C cm% 1 #1< x 6 cm%
16 25
19: cup :#118192 x 7 cm each%
16
1 #7 x 1 cm%
C5 :5
19: cup 'a+ed 19: cup 'a+ed
C6
1 slice #11 x C x 5.6 cm%
:5
1 slice, matchbox si!e #6 x : 8192 x 18192 cm%
', ME0@BM FA? MEA? A0 F@94 E.4A)E9 1, Mediu+ Fat Meat a, 'eef >lan+ #+abilugan% bris+et #punta y pecho%, plate #tadyang%, chuc+ #paypay% b, Por% eg #pata%
!, Variet +eats $ internal organs Brain #uta+% 8 por+, beef, carabeef 3, Fish *arpa &, Egg $hic+en KuailIs egg salted duc+Is egg ", .heese $heese, cheddar >, .hic%en Wings #pa+pa+% )ead #ulo% 8, 'eans oybean #uta&%
:5
1 slice #C cm diameter x 2 cm thic+%
:6
:9C cup
:6
1 slice #16 x E x 2 cm%
<5 E5 <5
1 pc. 4 pcs. 1 pc.
:6
1 slice #< x : x 2 cm%
26 :6
? medium or 2 small 2 heads
C5
192 cup
7, Processed Foods a, Fish Products ardines canned in oil 9 tomato sauce una sardines una spread, canned b, Meat Products $orned beef )am sausage
c, 'ean Products oybean cheese, soft #tofu% oybean cheese, soft #to+&a%
C6
1 #15 x C8192 cm%
65 :5
18192 of < x C x : cm each 2 tablespoons
C5
: tablespoons : of 4 cm diameter x 5.: cm thic+ each
66 155 <5
192 cup 1 #< x < x 2 cm%
., 4@)4 FA? MEA? A0 F@94 E.4A)E9 1, Por% )am #pigue% !, Variet +eats $ internal organ ongue #dila% 8 por+, beef 3, Egg Fuc+Is egg Balut /enoy &, uts /eanuts, roasted ", .heese $heese, =lled $heese, pimiento 'avored >, Processed Foods Meat Products onganisa, chori!o style >ran+furters alami Vienna sausage List > - Fat Exchange List
:6
1 slice #: cm cube%
:6
:9C cup
E5 <6 <5
1 pc. 1 pc. 1 pc.
26
19: cup
65 C5
1 slice #< x : x 28192 cm% 1 slice < x : x 2 cm
26 <5 65 E5
1 #12 x 2 cm% 18192 of 12 x 1819: cm : slices of 7 x 7 x 1 cm each C #6 x 2 x 2 cm%
>at is a concentrated source of energy. (ach gram of fat provides almost 28192 times as much energy as an eual &eight of either carbohydrate or protein. >ats may be or plant origin and may be liuid or solid. -argarine, butter and cream contain some vitamins in addtion to fat. /eanut butter is particulary a good source of magnesium, potassium and !inc and contains protein. >ats may be classi=ed into polyunsaturated, monosaturated or saturated. he fats found in animal source except =sh consist mainly of saturated fatty acids &hile vegetables oils except coconut oil contain more of unsaturated fatty acids. $oconut oils is uniue in that it has shorter chain lenght fatty acids and is the only vegetable oil that has 16825 L medium chain triglycerides #-$% is long chain fatty acids such as those found in animal sources. -$t is digested, absorbed and transported easily and oxidi!ed rapidly as source of energy and has very lo& tendecy to be deposited in adipose and other tissues. ome vegetable oils, particulary oilve oil and peanut oil are good sources of monosaturated fatty acids. he role of unsaturated #poly and mono% fatty acids in lo&ering plasma cholesterol level has been demonstrated in patients &ith diabetes, atherosclerosis and hyperlimidemia. )o&ever, excessive inta+e of polyunsaturated fats is not recommended as they may lo&er )Fl cholesterol, commonly +no&n as Mgood cholesterolM. ne (xchange of meat and =sh &hen fried or sauteed &ill absorb approximately N( exchange of fat.
his list sho&s the +ind and amount of fat to use for 1 fat exchange.
1 exchange = " gra+s fat = &" %calories Food 9aturated Fats Bacon Butter $oconut, grated $oconut, cream $oconut oil $ream cheese ati+ -argarine
*t g# E,P
Measure
15 6 25 16 6 16 15 6
1 strip 8 15 x : cm 1 tsp 2 tbsp 1 tbsp 1 tsp 1 tbsp 2 tsp 1 tsp
-ayonnaise and&hich spread itsaron Whipping cream, heavy 9 light
P2LCB9A?B5A?E0 FA?9 il #corn, marine, soybean, rapeseed8canola, rice, sun'o&er, saOo&er, sesame% M229A?B5A?E0 FA?9 Avocado /eanut butter /ili nut /eanut oil, olive oil hortening
6 16 15 16
1 tsp 1 tbsp 2 #6 x : cm each% 1 tbsp
6
1 tsp
<6 15 6 6 6
192 of 12 x E cm 2 tsp 6 pcs 1 tsp 1 tsp
Alcoholic 'eerages his list gives the fat euivalent of some commonly used alcoholic beverages. Fat 'eerage *t, g# Measure 6calories Exchanges Basi 1E5 1 glass 8 < o! C 176 1 bottle 8 11 Beer, cerve!a :25 :8192 1<: o! 1 brandy Brandy, cognac :5 18192 E6 glass 1 coc+tail Faiuiri 6< : 12C glass Gin, dry C: 1 ;igger 28192 15E 1 bottle 8 12 Gin, #ginebra% :<5 178192 7:2 o! )igh ball 2C5 1 glass C 1E5 1 coc+tail -anhattan 6< C 1ashioned 2C5 1 glass C 17: 0um C: 1 ;igger 28192 15E 1 tall glass 8 om $ollins :55 C 172 15 o! uba 2C5 1 glass 2 74 Whis+y, scotch C: 1 ;igger 28192 15E Wine, red 155 1 &ine glass 18192 E: Wine, &hite 155 1 &ine glass 2 76 Wine, champagne #s&eet 155 1 &ine glass 2 76
P dry% Wine, port Wine, rose Wine, vermouth, >rench Wine, vermouth
155 155 155 155
1 &ine 1 &ine 1 &ine 1 &ine
glass glass glass glass
:8192 2 28192 C
1<5 76 157 1E5
List - 8 9ugar Exchange List ne teaspoon of sugar is euivalent to 1 exchange. he follo&ing list sho&s the +inds and amounts of s&eets and other forms of sugar to use for 1 sugar exchange.
1 exchange = " gra+s carbohdrate = !( %calories
Food Banana chip Bu+ayo $aramel $hampoy $he&ing gum, bubble gum $ondensed mil+ )ard candy )oney ams, ;ellies, preserves -araschino cherries -arshmallo&
*t, g# E,P, 6 6 6 6 6 15 6 6 15 25 6
-atamis sa bao Nata de coco Nata de pinya /a+as+as /anutsa, grated /astillas, duryan /astillas, gatas /astillas, lang+a
6 16 15 6 6 6 6 6
ampaloc candy
6
ugars #&hite, bro&n, pure cane, syrup% aho &9 syrup P sago ira 8 tira
6 C5 6
Measure 1 # < x :8192 cm% 1 #:8192 x 1 cm% 1 #2 x 2 cm% 1 #2 cm diameter% 1 pc 2 tsp 1 #: x 2 x 5.6 cm% 1 tsp 2 tsp 28192 of 2 cm diameter ch% each 1 #28192 cm diameter% 1 tsp 2 tbsp 2 tbsp 1 tsp 1 tsp 1 #6 x 1 x 1 cm% 1 #6 x 1 x 1 cm% 1 #6 x 1 x 1 cm% 1 #18192 cm long x 1 cm ic+% thic+% 1 tsp 19C cup 1 pc
oDee candy
6
3be, haleya Jema
15 6 *t, g# E,P, C15 155 155 25 15 C5 25
Food )alo8)alo ?ce $andy #frostee% ?ce drop *undol, matamis /ulvoron 0imas, matamis 3bedol
1#28192 x 18192 x 1 cm% 1 tsp 1 #6 x 1819C cm%
Measure 2819: cups 1 pc 1 pc 1 #E x 6 cm% 1 #C x 28192 x 1 cm% 1 #7 x C cm% 1 bar #6 x 2 cm%
9ugar 6calori Exchanges es C 75 : <5 C 75 C 75 2 C5 7 1<5 C 75
'eerage List 'eerage A, 9oft drin%
et .ontent +l#
9ugar Exchanges
6calorie s
1 bottle regular si!e
6
155
6
1 tsp
1
25
15
2 tsp
1
25
25
C tsp
1
25
6
1 tsp
1
25
2:E
Measure
', Fruit Flaored 0rin% .oncentrate Grape Grapefruit, lemon, orange, stra&berry -ango, gu&ayabano, pineapple8pomelo, pomelo Powder ?etra-bric% D Apple Gu&ayabano -ango -elon range /ineapple Plastic 'ottle -r. uicy orange
'eerage
265 265 255 255 265 265
1 1 1 1 1 1
tetra8bric+ tetra8bric+ tetra8bric+ tetra8bric+ tetra8bric+ tetra8bric+
<8192 E8192 68192 78192 <8192 <
1:5 165 115 1E5 1C5 125
226
1 small plastic bottle
C8192
45
et .ontents +l#
Measure
6cal
P5 2
Fat
.42
., Flaored Mil% 0rin% D .hocolate Fruit Banana split -elon 0ecomb. tra&berry >ull $ream -occa Vanilla $hocolate 0, Powdered 0rin% *lim iteHH $ocoa -ilo valtine E, Coghurt 0rin% D atural Fruit aored tra&berry Gu&ayabano F, Fruit Flaored Coghurt D -andarin orange -ango bits ), Coghurt Lite n 5ite D Apricot Grape Natural range tra&berry 4, 0iet .ola DD
265
1 tetra8bric+
255
7
6
:1
2:5 265 265 2:5 2:5 2:5
1 tetra8bric+ 1 tetra8bric+ 1 tetra8bric+ 1 tetra8bric+ 1 tetra8bric+ 1 tetra8bric+
1<5 255 225 215 215 215
< 7 7 E E 7
2 6 7 E E E
24 :1 :1 27 27 24
C tbsp 6 tbsp 28192 tbsp 2 tbsp
15: <7 6E 6E
7 6 2 2
: 6 5.1 5.1
12 12 12 12
126
1 bottle
155
2
Q1
25
155 126
1 bottle 1 bottle
E5 E5
Q1 Q1
Q1 Q1
1E 1E
155 126
E tbsp 192 cup
125 1E5
6 <
: C
1E 24
126 155 126 155 126 2:E ::5
192 cup E tbsp 192 cup E tbsp 192 cup 1 bottle 1 can
65 C5 155 C5 65 2 :
6 C 2 C 6 5.2 5.:
Q1 Q1 Q1 Q1 Q1 5 5
< 6 25 6 < 5.2 5.:
26 26 16 16
H Nutritional information ta+en from product label. HHNutritional information ta+en from distributor company.
