GOVPH (http://www.gov.

ph) MENU

(/)

Daily Nutritional Guide Pyramid

AUXILIARY MENU

Skip to Content
Tools and Standard (/)
Phili i Di t R f I t k (PDRI) (/i d h /t l d t d d/ hili i di t f i t k d i)
YOU ARE HERE: / HOME (/INDEX.PHP) / TOOLS AND STANDARD / NUTRITIONAL GUIDE PYRAMID

Equivalents of one serving portion of common foods

Fats and Oils

1 tsp coconut oil (5g)
1 Tbsp coconut cream
1 tsp margarine/butter
2 tsps peanut butter
1 tsp mayonnaise

Sugar / Sweets
1 tsp sugar (5g)
1 tsp honey
1 tsp fruit flavored drink (powder)
2-3 tsps fruit flavored drink (concentrate)

Back to Top

/
1 pc hard candy
1/5 glass softdrink/ flavored drink
2 tsp jam/ jelly/ preserves

Fish, Shellfish, Meat & Poultry

1 pc medium size fish
1/3 cup shellfish, shelled
3 cm cube cooked pork/ beef/ chicken

Egg, Dried Beans and Nuts

1/3 cup cooked dried beans/ nuts
1/2 cup tofu
1 piece tokwa
1 piece chicken egg
1 slice cheese

Milk and Milk Products

1 glass whole milk
1/2 cup evaporated milk diluted with 1/2 glass water
4 Tbsps powdered whole milk diluted to 1 glass of water

Vegetables
1 serving of leafy vegetables = 1 cup raw or 1/2 cup cooked
1 serving of other vegetables = 1 cup raw or 1/2 cup cooked

Fruits
1 serving of vit-C-rich fruits = 1 med sized fruit or 1 slice of a big fruit
1 serving of other fruits = 1 med sized fruit or 1 slice of a big fruit

Rice, Corn, Root Crops, Bread and Noodles

1 cup cooked rice = 4 slices of loaf bread

= 5 pcs small pan de sal
= 1 cup of corn
= 2 slices/pieces of puto
= 2 cups of noodles
= 1 cup of yellow kamote

Back to Top

/
Equivalents of one serving portion of common foods

Fats and Oils

1 tsp coconut oil (5g)
1 Tbsp coconut cream
1 tsp margarine/butter
2 tsps peanut butter
1 tsp mayonnaise

Sugar / Sweets
1 tsp sugar (5g)
1 tsp honey
1 tsp fruit flavored drink (powder)
2-3 tsps fruit flavored drink (concentrate)
1 pc hard candy
1/5 glass softdrink/ flavored drink
2 tsp jam/ jelly/ preserves

Fish, Shellfish, Meat & Poultry

1 pc medium size fish
1/3 cup shellfish, shelled
3 cm cube cooked pork/ beef/ chicken

Egg, Dried Beans and Nuts

1/3 cup cooked dried beans/ nuts
1/2 cup tofu
1 piece tokwa
1 piece chicken egg
1 slice cheese

Milk and Milk Products

1 glass whole milk
1/2 cup evaporated milk diluted with 1/2 glass water
4 Tbsps powdered whole milk diluted to 1 glass of water

Vegetables
1 serving of leafy vegetables = 1 cup raw or 1/2 cup cooked
1 serving of other vegetables = 1 cup raw or 1/2 cup cooked Back to Top

/
Fruits
1 serving of vit-C-rich fruits = 1 med sized fruit or 1 slice of a big fruit
1 serving of other fruits = 1 med sized fruit or 1 slice of a big fruit

Rice, Corn, Root Crops, Bread and Noodles

1 cup cooked rice = 4 slices of loaf bread

= 5 pcs small pan de sal
= 1 cup of corn
= 2 slices/pieces of puto
= 2 cups of noodles
= 1 cup of yellow kamote

Equivalents of one serving portion of common foods

Fats and Oils

1 tsp coconut oil (5g)
1 Tbsp coconut cream
1 tsp margarine/butter
2 tsps peanut butter
1 tsp mayonnaise

Sugar / Sweets
1 tsp sugar (5g)
1 tsp honey
1 tsp fruit flavored drink (powder)
2-3 tsps fruit flavored drink (concentrate)
1 pc hard candy
1/5 glass softdrink/ flavored drink
2 tsp jam/ jelly/ preserves

Fish, Shellfish, Meat & Poultry

1 pc medium size fish
1/3 cup shellfish, shelled
3 cm cube cooked pork/ beef/ chicken Back to Top

/
Egg, Dried Beans and Nuts
1/3 cup cooked dried beans/ nuts
1/2 cup tofu
1 piece tokwa
1 piece chicken egg
1 slice cheese

Milk and Milk Products

1 glass whole milk
1/2 cup evaporated milk diluted with 1/2 glass water
4 Tbsps powdered whole milk diluted to 1 glass of water

Vegetables
1 serving of leafy vegetables = 1 cup raw or 1/2 cup cooked
1 serving of other vegetables = 1 cup raw or 1/2 cup cooked

Fruits
1 serving of vit-C-rich fruits = 1 med sized fruit or 1 slice of a big fruit
1 serving of other fruits = 1 med sized fruit or 1 slice of a big fruit

Rice, Corn, Root Crops, Bread and Noodles

1 cup cooked rice = 4 slices of loaf bread

= 5 pcs small pan de sal
= 1 cup of corn
= 2 slices/pieces of puto
= 2 cups of noodles
= 1 cup of yellow kamote

Equivalents of one serving portion of common foods

Fats and Oils

1 tsp coconut oil (5g)
1 Tbsp coconut cream

Back to Top

/
1 tsp margarine/butter
2 tsps peanut butter
1 tsp mayonnaise

Sugar / Sweets
1 tsp sugar (5g)
1 tsp honey
1 tsp fruit flavored drink (powder)
2-3 tsps fruit flavored drink (concentrate)
1 pc hard candy
1/5 glass softdrink/ flavored drink
2 tsp jam/ jelly/ preserves

Fish, Shellfish, Meat & Poultry

1 pc medium size fish
1/3 cup shellfish, shelled
3 cm cube cooked pork/ beef/ chicken

Egg, Dried Beans and Nuts

1/3 cup cooked dried beans/ nuts
1/2 cup tofu
1 piece tokwa
1 piece chicken egg
1 slice cheese

Milk and Milk Products

1 glass whole milk
1/2 cup evaporated milk diluted with 1/2 glass water
4 Tbsps powdered whole milk diluted to 1 glass of water

Vegetables
1 serving of leafy vegetables = 1 cup raw or 1/2 cup cooked
1 serving of other vegetables = 1 cup raw or 1/2 cup cooked

Fruits
1 serving of vit-C-rich fruits = 1 med sized fruit or 1 slice of a big fruit
1 serving of other fruits = 1 med sized fruit or 1 slice of a big fruit

Rice, Corn, Root Crops, Bread and Noodles

1 cup cooked rice = 4 slices of loaf bread

= 5 pcs small pan de sal
= 1 cup of corn
= 2 slices/pieces of puto
= 2 cups of noodles
= 1 cup of yellow kamote

Back to Top

/
Equivalents of one serving portion of common foods

Fats and Oils

1 tsp coconut oil (5g)
1 Tbsp coconut cream
1 tsp margarine/butter
2 tsps peanut butter
1 tsp mayonnaise

Sugar / Sweets
1 tsp sugar (5g)
1 tsp honey
1 tsp fruit flavored drink (powder)
2-3 tsps fruit flavored drink (concentrate)
1 pc hard candy
1/5 glass softdrink/ flavored drink
2 tsp jam/ jelly/ preserves

Fish, Shellfish, Meat & Poultry

1 pc medium size fish
1/3 cup shellfish, shelled
3 cm cube cooked pork/ beef/ chicken

Egg, Dried Beans and Nuts

1/3 cup cooked dried beans/ nuts
1/2 cup tofu
1 piece tokwa
1 piece chicken egg
1 slice cheese

Milk and Milk Products

1 glass whole milk
1/2 cup evaporated milk diluted with 1/2 glass water
4 Tbsps powdered whole milk diluted to 1 glass of water

Vegetables
1 serving of leafy vegetables = 1 cup raw or 1/2 cup cooked
Back to Top
1 serving of other vegetables = 1 cup raw or 1/2 cup cooked
/
Fruits
1 serving of vit-C-rich fruits = 1 med sized fruit or 1 slice of a big fruit
1 serving of other fruits = 1 med sized fruit or 1 slice of a big fruit

Rice, Corn, Root Crops, Bread and Noodles

1 cup cooked rice = 4 slices of loaf bread

= 5 pcs small pan de sal
= 1 cup of corn
= 2 slices/pieces of puto
= 2 cups of noodles
= 1 cup of yellow kamote

Equivalents of one serving portion of common foods

Fats and Oils

1 tsp coconut oil (5g)
1 Tbsp coconut cream
1 tsp margarine/butter
2 tsps peanut butter
1 tsp mayonnaise

Sugar / Sweets
1 tsp sugar (5g)
1 tsp honey
1 tsp fruit flavored drink (powder)
2-3 tsps fruit flavored drink (concentrate)
1 pc hard candy
1/5 glass softdrink/ flavored drink
2 tsp jam/ jelly/ preserves

Fish, Shellfish, Meat & Poultry

1 pc medium size fish
1/3 cup shellfish, shelled
3 cm cube cooked pork/ beef/ chicken Back to Top

/
Egg, Dried Beans and Nuts
1/3 cup cooked dried beans/ nuts
1/2 cup tofu
1 piece tokwa
1 piece chicken egg
1 slice cheese

Milk and Milk Products

1 glass whole milk
1/2 cup evaporated milk diluted with 1/2 glass water
4 Tbsps powdered whole milk diluted to 1 glass of water

Vegetables
1 serving of leafy vegetables = 1 cup raw or 1/2 cup cooked
1 serving of other vegetables = 1 cup raw or 1/2 cup cooked

Fruits
1 serving of vit-C-rich fruits = 1 med sized fruit or 1 slice of a big fruit
1 serving of other fruits = 1 med sized fruit or 1 slice of a big fruit

Rice, Corn, Root Crops, Bread and Noodles

1 cup cooked rice = 4 slices of loaf bread = 5 pcs small pan de sal
= 1 cup of corn
= 2 slices/pieces of puto
= 2 cups of noodles
= 1 cup of yellow kamote

(/images/images/nutristat/1-6body.jpg)

Equivalents of one serving portion of common foods

Fats and Oils

1 tsp coconut oil (5g)
1 Tbsp coconut cream
1 tsp margarine/butter
2 tsps peanut butter
1 tsp mayonnaise Back to Top

/
Sugar / Sweets
1 tsp sugar (5g)
1 tsp honey
1 tsp fruit flavored drink (powder)
2-3 tsps fruit flavored drink (concentrate)
1 pc hard candy
1/5 glass softdrink/ flavored drink
2 tsp jam/ jelly/ preserves

Fish, Shellfish, Meat & Poultry

1 pc medium size fish
1/3 cup shellfish, shelled
3 cm cube cooked pork/ beef/ chicken

Egg, Dried Beans and Nuts

1/3 cup cooked dried beans/ nuts
1/2 cup tofu
1 piece tokwa
1 piece chicken egg
1 slice cheese

Milk and Milk Products

1 glass whole milk
1/2 cup evaporated milk diluted with 1/2 glass water
4 Tbsps powdered whole milk diluted to 1 glass of water

Vegetables
1 serving of leafy vegetables = 1 cup raw or 1/2 cup cooked
1 serving of other vegetables = 1 cup raw or 1/2 cup cooked

Fruits
1 serving of vit-C-rich fruits = 1 med sized fruit or 1 slice of a big fruit
1 serving of other fruits = 1 med sized fruit or 1 slice of a big fruit

Rice, Corn, Root Crops, Bread and Noodles

1 cup cooked rice = 4 slices of loaf bread

= 5 pcs small pan de sal
= 1 cup of corn
= 2 slices/pieces of puto
= 2 cups of noodles
= 1 cup of yellow kamote

Like 13 Tweet

NEXT (/INDEX.PHP/TOOLS-AND-STANDARD/NUTRITIONAL-GUIDE-PYRAMID/28-NUTRITION-STATISTIC/NUTRITIONAL-GUIDE-PYRAMID/82-LACTATING)

(/images/sources/transparency/Citizens-Charter.pdf) Citizen's Charter (/images/sources/

(http://www.foi.gov.ph) Freedom of Information (FOI) (http:

(http://i.fnri.dost.gov.ph) iFNRI (http://i.fnri.dost.gov.ph)

Back to Top

/
 e-Nutrition (http://enutrition.fnri.dost

(http://enutrition.fnri.dost.gov.ph/)

(https://www.fnri.dost.gov.ph/index.php/publications/nutritional-handbooks) One-Stop Shop (https://www.fnri.do

(https://mail.fnri.dost.gov.ph/) FNRI Webmail (https://mail.fnri.dos

(/index.php/services/job-opening) Job Opening (/index.php/services/jo

(/index.php/services/trainings) Trainings (/index.php/services/train

(https://www.philgeps.gov.ph/AgencyAPI/AgencyLinking.aspx? PhilGEPS (https://www.philgeps.go

view=0X0100FC46345C4A3D99D2
view=0X0100FC46345C4A3D99D2A587FC37380CBBDA399EF6AB2E795E6E4A3D99D2A587FC37380CBBDA399EF6AB2E795E6E&inittab=0)

(/?option=com_content&view=article&id=167) FIERC (/?option=com_content&view

DOST-Food and Nutrit…

40,348 likes

Like Page Learn More

2 friends like this

DOST-Food and
Nutrition Research
Institute
on Tuesday

WE ARE HIRING!

Contact Us

Food and Nutrition Research Institute

Department of Science and Technology
837-2934, 837-2071 to 81 loc 2284
mvc@fnri.dost.gov.ph

Stay Connected With Us

Back to Top

/
 (https://facebook.com/DOST.FNRI) (https://twitter.com/DOST_FNRI)

Related Links

(http://www1.pagasa.dost.gov.ph) (http:/noah.dost.gov.ph) (http://www.phivolcs.dost.gov.ph) (http://climatex.dost.gov.ph)

iFNRI Online Services

(https://www.youtube.com/embed/n31OiM5k02w?wmode=transparent)

More (/index.php/92-videos/178-featured-videos)

Back to Top