Diabetes Nutritional Handbook

APPENDICES
Food Wt. (g) Measure
A.P E.P
APPENDIX A
Corn/rice curls & the like 25 1-1/4 cups
FOOD EXCHANGE LISTS
Corn, boiled 120 65 1 (12 x 4 cm)
Corn flakes 25 1 cup
RICE EXCHANGE
Baby corn 90 1 cup

Corn, canned 145 1 cup
The list shows the kinds and amounts of rice, rice
4. Noodles, cooked
equivalents, bread and bakery products to use for one
Bihon, macaroni 75 1 cup
rice exchange.
Sotanghon, spaghetti
5. Rootcrops
Each exchange in this list contains approximately 23
Sweet potato 91 80 1/2 of 11 cm long
grams of carbohydrate, 2 grams of protein and 100
x4-1/2 cm diameter
calories.
Cassava 115 85 1(5 cm long x 4-1/2 cm
diameter) or 1-cup
Your diet plan contains exchanges from
Gabi 130 100 2 (6 cm long x 4 cm
the rice exchange list distributed as follows:
diameter each
or 1 cup
Potato 195 165 2-1/2 of 7 cm long x 4
Breakfast Morning Lunch Afternoon Supper Bedtime
cm diameter each or
Snack Snack Snack
1-1/3 cups

Ubi 155 130 1 (8-1/2 cm long x 4-1/2

cm diameter)or

1-1/3 cups
Tugi 135 2 (11x3 cm each)
Food Wt. (g) Measure
6. Beans and Nuts
E.P.
Chestnuts, 55 40 11 pieces large or 20
roasted (kastanyas, pieces small
I. Rice and Rice Products
binusa)

1. Rice, cooked 80 1/2 cup, packed
7. Others
2. Rice gruel (lugaw)
Cornstarch 25 5 teaspoons
+ Thin consistency 705 4-1/2 cups
Flour, all purpose 25 3 tablespoons
++ Medium consistency 435 3 cups
Sago, cooked 120 1/2 cup, cooked
+++ Thick consistency 250 1-1/2 cups
Ice cream, dietetic 90 1/3 cup(unsweetened)
3. Suman sa lbos 60 1(8x4x2 cm)
III. Processed Rice and Bakery Products
II. Rice Equivalents

Food Wt. (g) Measure
1. Bread
E.P
Pan amerikano 40 2 slices
(9x8x1 cm each)
Canton 100 1 cup
Pan de bonete 40 1 (6 cm diameter base
Corn chips (cheese flavor) 40 1-1/3 cups
x 7 cm thick)
Cornick 35 1/2 cup
Pan de leche 40 1 (3x8x8 cm)
Crackers 35 8 (5x4x1/2 cm each)
Pan de limon 40 1 (6x5x4 cm)
Doughnut, plain
Pan de monay 40 1 (10x9x4 cm)
(no sugar) 45 1/2 of 9x3 cm
Pan de sal 40 3 (5x5 cm each)
French fries 65 1 cup
Rolls 40 1 (11x4x3 cm)
Instant noodles 40 1/2 of 80 gm. pack
(hotdog/hamburger)
(chicken/beef flavor)
Whole wheat bread 45 2 (11-1/2x8-1/2x1
Miki 100 1 cup
cm each)
Oatmeal, raw 30 5 tablespoons
Oatmeal, cooked
Food Wt. (g) Measure
+ thick consistency 185 1 cup
A.P E.P
++ thin consistency 255 1-1/2 cups
Pan de coco 40 1 (7x6 cm)
2. Bakery Products
Potato chips 45 1-1/2 cups
Salted crackers 30 8 (5x4x1/2 cm each)
Cookies
Salted popcorn 35 2 cups
Galyetas de patatas 30 10 (4x4x1/2 cm
Skyflakes 35 4 pieces
diameter each)
Sunflower biscuit 40 9 (7-1/2x4-1/2 cm each)

3. Corn and Corn Products
Binatog 90 1/2 cup

+ 1/2 cup cooked rice + 5 cups water +5 tablespoons raw oatmeal + 1 cup water
++ 1/2 cup cooked rice + 3 cups water ++5 tablespoons raw oatmeal + 1-1/2 cups water
+++ 1/2 cup cooked rice + 2 cups water

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Diabetes Nutritional Handbook
MEAT EXCHANGE Lean pork
Tenderloin, well
Each serving of meat and substitutes on this list contains trimmed (lomo) 30 1 slice, matchbox size
about 8 grams of protein. The amount of fat and number (6-1/2x3x1-1/2 cm)
of calories varies depending on what kind of meat or Chicken
substitute you choose. Leg (binti) 30 1
small leg (13-1/2 cm
long x3 cm diameter)
The list is divided into three sub-groups based on the Breast meat (pitso) 30 1/4 breast -6 cm long
amount of fat and calories; lean/low fat meat, medium
fat meat and high fat meat. One meat exchange of each 2. Variety meats/internal organs
of these includes: Blood (dugo)-pork, beef,
Chicken 35 3/4 cup
Carbohydrate Protein Fat Calories Gizzard 35 3/4 cup
(grams) (grams) (grams) (balun-balunan)
- chicken
Lean/Low Heart (puso) - pork, 35 3/4 cup
Fat Meat beef, carabeef
and Fish - 8 1 41 Liver (atay)1-pork, 35 3/4 cup
Medium Fat beef, carabeef,
Meat and chicken
Fish - 8 6 86 Lungs (baga)1 35 3/4 cup
High Fat - pork, beef,
Meat and carabeef
Fish - 8 10 122 Omassum (librilyo) 35 3/4 cup
- beef, carabeef
Your meal plan tells you how many exchanges from each Small intestine 35 3/4 cup
subgroup you can have. (bitukang maliit)
-pork, beef, carabeef
Lean meats are suitable when the prescribed diet is very Spleen (lapay)1, 35 3/4 cup
low in fat and cholesterol. Medium fat meat exchanges pork, beef, carabeef
may be included if your diet allows a moderate amount of Tripe (goto) – beef 35 3/4 cup
fat. The high-fat meat exchange list contains other protein Uterus (bahay guya)- 35 3/4 cup
foods with higher than the desirable cut-off levels or fat. pork, beef
When choosing foods from this list, the appropriate allow-
ance from the fat exchange list should be adjusted. 3. Fish
Large variety 35 1 slice (7x3x2 cm)
The measure of the meat, fish or other meat exchange (e.g bakoko, bangus,
does not consider the flour or fat used in the prepara- dalag, labahita,
tion. lapu-lapu, etc)
Medium variety
If meat is fried, use the fat allowance in your diet. Soup Hasa-hasa, 35 1 (18x4-1/2 cm)
stock from meat (with fat removed) may be used with the dalagang bukid,
meat or vegetable to improve flavor. Trim off visible fat Galunggong 35 1 (14x3-1/2 cm)
and measure meat after it has been cooked. Hito 35 1/2 of 22x5 cm
Small variety
Sapsap 35 2 (10x5 cm each)
A. LOW FAT MEAT AND FISH EXCHANGES Tilapya 35 2 (12x5 cm each)
Tamban 35 2 (12-1/2x3 cm each)
Your diet plan contains exchanges from Dilis 35 1/4 cup
the lean meat list distributed as follows:
4. Other Seafoods
Breakfast Morning Lunch Afternoon Supper Bedtime Alamang, tagunton 30 1-1/4 tablespoons
Snack Snack Snack Aligue: Alimango 15 1 tablespoon
Alimasag 50 3 tablespoons

Alimango1/Alimasag, 20 1/4 cup or 1/2 pc
laman medium
Lobster 30 2 tablespoons
Talangka 30 75 pieces A.P.

Food Wt. (g) Measure Shrimps: Puti 25 5 (12 cm each)

E.P Sugpo 25 2 (13 cm each)
Cooked Suwahe 25 5 (12 cm each)
Octopus (pugita) 30 1/2 cup

Squid (pusit) 25 3(7x3 cm each)
1. Lean Meats 30 1 slice, matchbox size Shells: Halaan 75 1/3 cup shelled or
(5x3-1/2x1-1/2 cm) 3 cups with shell
Beef, carabeef, Kuhol 50 1/2 cup shelled or
chicken meat 3 cups with shell
(laman) 30 1 slice, matchbox size
(5x3-1/2x1-1/2 cm) 1
High in cholesterol. Omit or limit if your diet says “Low Cholesterol.”

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 Diabetes Nutritional Handbook

Susong Pilipit 65 1/3 cup shelled or plate (tadyang)
2 cups with shell chuck (paypay)
Paros 60 1 cup shelled or
2-2/3 cups with shell b. Pork
Leg (pata) 30 1 slice (4 cm diameter
5. Beans x 2 cm thick)
Pigeons pea seeds, 55 1/3 cup
dried (kadyos, 2. Variety meats/internal organs
buto, tuyo) Brain (utak)2 - pork,
6. Cheese beef, carabeef 35 3/4 cup
Cottage cheese 60 1/3 cup
3. Fish
7. Processed foods Karpa 35 1 slice (15x7x2 cm)
A. Fish products1
Dried: 4. Egg
Daing: Chicken2 60 1 piece
Alakaak, alumihan, Quail’s egg2 70 9 pieces
Bisugo, biyang puti 20 1 (15-1/2x8 cm) Salted duck’s egg2 60 1 piece
Lapu-Lapu 20 ¼ of 30 x 40 cm
Sapsap 20 3 (9x5 cm each) 5. Cheese
Tamban 20 1 (16x3 cm) Cheese, cheddar 35 1 slice (6x3x2 cm)
Tanigi 20 1 slice (16x6 cm)
Tinapa:
Bangos 30 ¼ of 20x8 cm 6. Chicken
Galunggong 30 1 (16x4 cm) Wings (pakpak) 25 1 medium or 2 small
Tamban 25 1 (16x5 cm) Head (ulo) 35 2 heads
Tuyo:
Alamang 15 1/3 cup 7. Beans
Ayungin, dilis, Soybean (utaw) 40 ½ cup
sapsap, tunsoy 20 3 (11-1/2x8 cm each)
Pusit 15 1 (8x1 cm)
Canned: 8. Processed Foods
Salmon 40 1/3 cup flaked a. Fish products
Tuna in brine 30 1/3 cup flaked Sardines canned 45 1 (10x4-1/2 cm)
in oil/Tomato sauce
B. Meat products Tuna Sardines 50 1-1/2 of 6x4x3 cm each
Tocino (lean), 45 1 slice (11x4x0.5 cm) Tuna spread, 30 2 tablespoons
without sugar canned
b. Meat products
Corned beef 40 3 tablespoons
Ham sausage 55 3 of 9 cm diameter
B. MEDIUM FAT MEAT AND FISH EXCHANGES x 0.3 cm thick each
c. Bean products
Your diet plan contains exchanges Soybean cheese, 100 ½ cup
from the medium-fat meat list distributed as follows: soft (tofu)
Soybean cheese, 60 1 (6x6x2 cm)
Breakfast Morning Lunch Afternoon Supper Bedtime soft (tokwa)
Snack Snack Snack
C. HIGH FAT MEAT AND FISH EXCHANGES

Remember these items are high in saturated fat, choles-
terol and calories and should be used only if your diet
Deduct one exchange from your fat allowance for every allows at least two fat exchanges. Even then, use only
exchange of medium-fat meat used in place of lean two to three times a week.
meat.
Deduct two exchanges from your fat allowance for every
Food Wt. (g) exchange of high fat meat used in lieu of lean meat.
E.P. Measure
Cooked Food Wt. (g) Measure
E.P.
1. Medium Fat Meat Cooked
a. Beef
Flank (kabilugan) 30 1 slice, matchbox size 1. Pork
brisket (punta y pecho) (5x3-1/2x1-1/2 cm) Ham (pigue) 35 1 slice (3 cm cube)

2. Variety meats/internal organ

1
Limit the intake of these salty foods, omit entirely if your diet prescription Tongue (dila – pork,
says "Low Salt."
2
High in cholesterol. Omit or limit if your diet says “Low Cholesterol.”
beef) 35 ¾ cup

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Diabetes Nutritional Handbook
Salt water mussel (tahong)4 45 ¼ cup
3. Eggs
Spam2 55 3 slices
Duck’s egg1 70 1 piece
(8x5x1 cm each)
Balut1 65 1 piece
Taho plain4 275 2-3/4 cups
Penoy 60 1 piece
White kidney beans seeds, 55 1/3 cup
dried (abitsuelas, buto,
4. Nuts
puti, tuyo)4
Peanuts, roasted 25 1/3 cup
MILK EXCHANGE
5. Cheese
Cheese, filled 50 1 slice (6x3x2-1/2 cm)
Each exchange of milk on this list contains 12 grams of
Cheese, pimiento 40 1 slice (6x3x2 cm)
carbohydrate and 8 grams of protein. The amount of
flavored
fat and number of calories very depending on what type
of milk you choose.
6. Processed foods
Meat products
The list is divided into three sub-groups based on the
Longanisa, 25 1 (12x2 cm)
amount of fat and calories: whole milk; low fat/skimmed
chorizo style
milk and very low fat milk. One milk exchange of each
Frankfurters 60 1-1/2 of 12x1/1/3 cm
includes:
Salami 50 3 slices of 8x8x1 cm
each
Carbo-
Vienna sausage 70 4 (5x2x2 cm)
hydrates Protein Fat Calories
(G) (G) (G)
D. PROCESSED MEAT, FISH, POULTRY PRODUCTS,
BEANS
Whole Milk 12 8 10 170
Low Fat/
Skimmed Milk 12 8 5 125
Food Wt. (g) Measure
Very Low Fat Milk 12 8 Tr 80
E.P

Your diet plan contains exchanges from milk
Cashew, roasted 40 1/3 cup
group distributed as follows:
Century egg1 65 1 piece
Cheese, native2 60 2 slices (4x4x1 cm each)
Breakfast Morning Lunch Afternoon Supper Bedtime
Cheese spread (no sugar) 55 4 tablespoons
Snack Snack Snack
Chicken spread (no sugar) 70 5 tablespoons

Chickpea seeds, boiled3 65 ½ cup

(garbanzos, buto, linaga)
Chili con carne4 105 1 cup
Clam (tulya)3 70 1/4 cup, shelled or
Milk is an almost complete food, hence, it is considered
5-1/2 cups with shell
one of our most important foods. It contains plenty of
Cow pea seeds 65 1/2 cup
good quality minerals particularly calcium and vitamins
(paayap, buto)3
as well a carbohydrates, fat and protein.
Embutido (no sugar)2 60 2-1/2 slices
(5x1-1/2 cm each)
The milk allowance in the meal plan can be used as a
Fishball3 95 6 (3-1/2 cm
drink, can be added to cereals, or mixed with coffee or
diameter each)
tea and other foods.
Hamburger (w/o sugar)2 50 2-1/2 (4-1/2x1
cm each)
As a beverage, milk is the most nourishing for the young
Hotdog2 70 2 (10x4 cm each)
and for adults.
Lima beans, seeds, dried 75 ½ cup
(patani, buto)3
Food
Wt. (g) Measure
Lite hotdog 55 1 piece
E.P
Luncheon meat (w/o sugar) 55 2 slices

(9x5x1 cm each)
Whole milk:
Meat loaf, canned 70 2 slices
Milk, Evaporated, undiluted 125 ½ cup
(w/o sugar) (9x5x1-1/4 cm each)
Milk, evaporated, filled, 125 ½ cup
Mung bean (munggo)4 75 ¾ cup
undiluted
Murkon (w/o sugar) 60 2 slices
Milk, evaporated,
(5-1/2x1-1/2 cm each)
recombined undiluted 125 ½ cup
Oyster4 105 2/3 cup
Milk, fresh carabao’s 250 1 cup
Peanuts, boiled2 60 ½ cup
Milk, fresh cow’s 250 1 cup
Peanut cracker (w/o sugar) 35 1/3 cup
Milk, powdered 30 ¼ cup or
Potted meat (w/o sugar) 75 5 tablespoons
4 level tablespoons

Low Fat Milk

1
High in cholesterol. Omit or limit if your diet says “Low Cholesterol.” Powdered 30 ¼ cup or 4 level
2
Deduct fat allowance by one exchange when using any of these items.
3
Deduct rice allowance by one exchange when using any of these items.
tablespoons
4
Deduct rice allowance by ½ exchange when using any of these items. Lite Low Fat Milk 250 1 tetra-brick

76

Skimmed (Non-Fat)/Very Low Fat Milk:
Buttermilk: liquid 185 2/3 cup
: powdered 25 ¼ cup or 4 level
tablespoons
Long life skimmed milk 250 1 cup
Yoghurt 125 ½ cup
VEGETABLE EXCHANGE
Each group A vegetable contains negligible carbohy-
drates, protein and energy if 1 exchange or less is used.
When 2 exchanges are used, consider as one group B
vegetable. Each Group B vegetable exchange contains
3 grams of carbohydrate, 1 gram of protein and 16
calories.
Vegetables are important sources of vitamins and min-
erals. Include at least one serving of green or yellow
vegetable in the diet daily. Aside from their valuable
vitamin and mineral contents, vegetables are also good
sources of fiber. Fiber has been shown to lower blood
sugar levels.
Serve vegetables cooked or raw. If fat is added to the
presentation, count them as part of the fat allowance.
One vegetable exchange cooked with fat contains ap-
proximately one fat exchange. Vinegar, lemon, or tomato
juice may be used as salad dressings, as desired.
Leafy Vegetables:
1 exchange = 1 cup raw (25 g) or
(Group A Vegetables) ½ up cooked (45 g)
Non-Leafy Vegetables:
1 exchange = ½ cup raw (40 g) or
(Group B Vegetables) ½ cup cooked (45 g)
Your diet plan contains exchanges from
the vegetable groups distributed as follows:
Lunch Supper
Group A
Group B Water chestnut, canned 25 3 (2 cm diameter each)
Group A Vegetables
These vegetables contain negligible carbohydrate, pro-
tein, and energy if only one exchange or less is used.
As these vegetables are good sources of fiber, you are
encouraged to use more of these in your meal. Vegeta-
bles that have a * symbol are especially high in fiber.
Take these vegetables more often.
Acelgas (Chinese cabbage) Ampalaya fruit
Alagaw leaves Ampalaya leaves
Alugbati leaves Balbalulang (seaweed)
Baguio beans (abitsuelas) Mustard leaves
Bamboo shoot (labong) Okra
Banana heart (puso ng saging) Onion bulb
* Bataw pods, *Pako
Beets, Papaya green
Cabbage Patola
* Cassava leaves and tops Pepper fruit
Cauliflower Pepper leaves
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* Camote leaves Petsay
Celery Pokpoklo (seaweed)
Chayote fruit Radish
Chayote leaves *Saluyot
Cucumber Sigarilyas pods
Eggplant Spinach
* Gabi leaves Squash flowers
* Garlic leaves *Squash leaves
* Himbabao Stringbeans leaves
Kangkong (sitaw, dahon)
* Katuray flowers Sweet pea pods (sitsaro)
* Katuray leaves Talinum
Lettuce Tomato
Malunggay leaves Unsoy
Malunggay pods Upo
Mushroom, fresh
Group B Vegetables
Fresh:
Carrot *Pigeon pea pods
Coconut shoot (ubod) (kadyos, bunga)
* Cowpea pods (paayap, bunga) Rimas
* Kamansi *Singkamas pods (bunga)
* Langka hilaw Singkamas tuber
Lima bean pods (lamang ugat)
(patani,bunga) Squash fruit
Mungbean sprout (toge) Stringbeans pod
(sitaw, bunga)
* High in fiber.
Processed:
Food Wt. (g) Measure
E.P.
Asparagus tips 90 1 cup
Baby corn 15 2 (8 cm long x 5-1/2 cm
circumference each)
Green peas, canned 15 1 tablespoon
(Gisantes, nakalata)
Golden sweet corn, 20 2 tablespoons
canned
Mushroom, canned 110 1/3 cup
Tomato juice, canned 60 ½ cup undiluted
FRUIT EXCHANGE
Each item on this list contains about 10 grams of car-
bohydrate and 40 calories.
Fruits are valuable for their vitamin, mineral and fiber
contents. Include at least one exchange of fruits rich in
Vit. C daily in the diet. These are listed under Group A.
Fruits that have * symbol are good sources of fiber. Take
these fruits more often. Fruit juices have negligible fiber
content.
Fruits that are prepared or canned in syrup should not
be used even if the syrup is rinsed off. The label in
canned fruits and juices should state “no sugar added”
or “unsweetened”.
Fruits may cause an increase in blood sugar, thus,
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Diabetes Nutritional Handbook
diabetic meal plans allow no more than 5 exchanges * Pear 118 85 1 (6 cm diameter)
a day. Pineapple 129 75 1 slice (10x6x2 cm)
or ½ cup
Your diet plan contains exchanges from Rambutan 139 50 8 (3 cm diameter each)
the fruit group distributed as follows: * Santol 127 75 1 (7 cm diameter)
Singkamas tuber 124 110 ½ of 9 cm diameter
Breakfast Morning Lunch Afternoon Supper Bedtime or 1 cup
Snack Snack Snack Siniguelas 78 50 5 (3 cm diameter each)
Star apple 123 65 ½ of 6 cm diameter
Tamarind ripe 34 15 2 of 6 segments each
* Watermelon 226 140 1 slice (12x6x3 cm)
or 1 cup
Food Wt. (g) Measure
A.P. E.P C. Canned, Drained

A. High Vitamin C Pineapple, crushed 60 3 tbsp., unsweetened

* Anonas 65 35 ½ of 5x8 cm D. Dried

Atis 70 45 1 (5 cm diameter)
Cashew 78 70 1 (7x6-1/2 cm) Champoy, salted 10 4 (2 cm diameter each)
Dalanghita 300 135 2 (6 cm, diameter each) Prunes, seedless 15 3 pieces, unsweetened
* Datiles 61 50 1 cup
* Guava 81 80 2 (4 cm diameter each) E. Juices, unsweetened 80 1/3 cup
Guwayabano 86 60 1 s l i c e ( 8 x 6 x 2 c m ) canned (orange,
or ½ cup pineapple, prune)
Kamachile 110 55 7 pods
Mango: F. Others
Green 90 65 1 slice (11x6 cm)
Ripe 103 60 1 slice (12x7 cm) Buko meat 100 ½ cup
or ½ cup cubed Buko water 1
80 1 cup
Papaya ripe 133 8 5 1 slice (10x6x2 cm)
or ¾ cup FAT EXCHANGE
* Strawberry 168 165 1-1/4 cups
Suha 160 90 3 segments Each exchange of fat contains about 5 grams of fat
(8x4x3 cm each) and 45 calories.
* Tiesa 41 30 ¼ of 10 cm diameter
Fat may be classified into monounsaturated, polyun-
B. Other Fresh Fruits saturated or saturated type. The fats found in animal
sources except marine oil consist of significantly large
Apple 86 65 ½ of 8 cm diameter number of saturated fatty acids which solidify at room
or 1 (6 cm diameter) temperature. Vegetable oils except coconut oil contain
* Balimbing 153 135 1-1/2 of 9x5 cm more unsaturated fatty acids and exist as liquid at room
Banana: temperature.
Bungulan 60 40 ½ of 15x4 cm
Lakatan 51 40 1 (9x3 cm) As a person with diabetes, you should modify your fat
Latundan 55 40 1 (9x3 cm) intake by taking in prescribed amounts of polyunsaturated
Saba 70 40 1 (10x4 cm) fats instead of saturated fats to control the development
* Chico 54 45 (4 cm diameter) of heart diseases.
Duhat 80 60 20 (2 cm diameter each)
Durian 150 30 1 segment of Your diet plan contains exchanges from the
6-1/2 x4-1/2cm fat list distributed as follows: ( exchanges
or 1-1/2 tablespoons should be selected from Group A).
* Grapes 69 55 10 (2 cm diameter each
or 4 (3 cm diameter each) Breakfast Morning Lunch Afternoon Supper Bedtime
Jackfruit ripe 118 40 3 segments Snack Snack Snack
(6 cm diameter each)
Lansones 103 7 0 7 (4x2 cm each)
Lychees 77 50 5 (3 cm diameter each)
* Mabolo 83 50 2/3 of 6 cm diameter
* Makopa 169 135 3 (4 cm diameter each) Food Wt. (g) Measure
Mango: E.P
medium ripe 90 65 1 slice (11x6 cm)
indian 140 8 0 1 (6 cm diameter) A. Saturated Fats
* Paho 92 70 9 small
* Mangosteen 212 55 3 (6 cm diameter each) Bacon 10 1 strip-10x3 cm
Marang 35 21 ½ of 12x10 cm Butter 5 1 teaspoon
Melon kastila 317 200 1 slice (12x10x3 cm) Coconut grated 20 2 tablespoons
or 1-1/3 cup Coconut cream 15 1 tablespoon

78

Coconut oil 5 1 teaspoon
Cream cheese 15 1 tablespoon
Latik 10 2 teaspoons
Margarine 5 1 teaspoon
Mayonnaise 5 1 teaspoon
Sandwich spread 15 1 tablespoon
Sitsaron 10 2 ( 5x3 cm each)
Whipping cream,
heavy/light 15 1 tablespoon
B. Polyunsaturated Fats
Oil (corn, marine, 5 1 teaspoon
soybean , rapeseed-canola, rice,
sunflower, safflower, sesame)
C. Monounsaturated Fats
Avocado 65 ½ of 12x7 cm
Peanut butter 10 2 teaspoons
Pili nut 5 5 pieces
Peanut oil, olive oil 5 1 teaspoon
Shortening 5 1 teaspoon
D. Processed Fat Product
Kropeck 20 4 (7-1/2x11-1/2 cm each)
APPENDIX B
ALCOHOLIC BEVERAGES
The list gives you information on some commonly used
alcoholic beverages. The last column tells you how many
rice and fat exchanges to deduct from your meal plan in
case alcoholic beverages are not included in you meal
plan and you use any of the listed beverages.
Alcoholic Wt. Energy Measure* Rice and fat
Beverages (g) Eq. (No. of Biomedical Nutrition Division. Food and Nutrition Research Institute. Food
exchanges)
Basi 170 185 1 glass-6 oz. 1 rice, 2 fat
Beer,
cerveza 320 163 1 bottle-11 oz 1 rice, 1 fat
Brandy,
cognac 30 75 1 brandy glass ½ rice, ½ fat
Daiquiri 56 124 1 cocktail glass 1 rice, ½ fat
Gin, dry 43 107 1 jigger ½ rice, 1 fat
Gin, ginebra 360 832 1 bottle-12 oz. 7 rice, 3 fat
High ball 240 170 1 glass 1 rice, 1-1/2 fat
Manhattan 56 167 1 cocktail glass 1 rice, 1-1/2 fat
Martini 56 143 1 cocktail glass 1 rice, 1 fat
Mint julep 240 217 1 glass 1 rice, 2-1/2 fat
Old fashioned 240 183 1 glass 1 rice, 2 fat
Rum 43 107 1 jigger ½ rice, 1 fat
Tom Collins 300 182 1 tall glass-10oz 1 rice, 2 fat
Tuba 240 89 1 glass ½ rice, 1 fat
Whisky,
scotch 43 107 1 jigger ½ rice, 1 fat
Wine, red 100 73 1 wine glass ½ rice, 1 fat
Wine,
champagne 100 85 1 wine glass ½ rice, 1 fat
(sweet and dry)
* unless specified: 1 glass=8 oz; brandy glass=1 oz.; cocktail glass=2 oz;
jigger = 1-1/2 oz; wine glass = 3/1/2 oz.
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Wine, port 100 160 1 wine glass 1 rice, 1 fat
Wine, rose 100 85 1 wine glass ½ rice, 1 fat
Wine,
vermouth,
French 100 108 1 wine glass ½ rice, 1 fat
Wine,
vermouth
Italian 100 170 1 wine glass 1 rice, 1-1/2 fat
APPENDIX C
BEVERAGE LIST
This list gives the nutrient composition of other com-
mercially available flavored milk drink, yoghurt/diet soft
drink.
Beverage Net
contents Measure Calories Pro Fat CHO
(mL) (g) (g) (g)
A. Yughurt Lite n’ Rite
Apricot 125 ½ cup 50 5 <1 6
Grape 100 7 tablespoons 40 4 <1 5
Natural 125 ½ cup 100 2 <1 20
Orange 100 7 tablespoons 40 4 <1 5
Strawberry 125 ½ cup 50 5 <1 6
B. Diet Cola 237 1 bottle 2 0.2 0 0.2
330 1 can 3 0.3 0 0.3
REFERENCES
American Diabetes Association. Diabetes in the Family. Maryland: Robert
J. Brady Co., 1982.
American Diabetes Association, Inc. and The American Dietetic Association.
Exchange Lists for Meal Planning. 1994.
Exchange Lists for Meal Planning. FNRI Publication No. 57-ND 8(3),
3rd revision. 1994.
Cardino, M.I.Q. “Are Diabetics Allowed Alcohol?” Diabetes Watch. 5(April
1988):1.
Claudio, V.S.; de Guzman, M.P; and Oliveros, M.S. Basic Diet Therapy for
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