THE FOOD EXCHANGE LIST

BASIC GUIDE IN MAKING FOOD CHOICES

 CONTENTS

01 ABOUT FOOD EXCHANGE LIST

HEALTHY PLATE & FOOD
02
MEASURE GUIDE

YOUR FOOD OPTIONS PER

03
FOOD GROUP
 The Food Exchange Lists are
FOOD groups of foods that will
EXCHANGE LIST help you choose the right
kind and amount of foods.
Your basic guide-list in making food choices
 Foods are listed under six main groups, namely:
CARBOHYDRATES-rice, vegetable, fruit,sugar
PROTEIN- meat
FAT- oils/nuts/seeds
FOOD
EXCHANGE LIST One SERVING of a particular food, called an
exchange, is approximately equal in calories
Your basic guide-list in making food choices
to foods in the SAME GROUP

Each SERVING of a particular food, has an

EQUIVALENT Food Quantity Size that can be
used as your guide -i.e. amount of food you
need to consume

EXAMPLE : 6 Servings of Rice / day

1 serving = 1/2 cup

No. of cups to consume Per Day: 3 cups

HEALTHY PLATE &
FOOD MEASURE
Follow the Pinggang Pinoy Plate model when
deciding what to put on your plate.
PORTION GUIDE
SAMPLE IMAGES per 1 SERVING
CARBOHYDRATE SOURCES
100 Calories
16 Calories

40 Calories

20 Calories
SAMPLE IMAGES per 1 SERVING
PROTEIN SOURCES

41 Calories

86 Calories

122 Calories

Whole Milk - 170 Calories

Low Fat Milk-125 Calories
Non-Fat Milk- 80 Calories
SAMPLE IMAGES per 1 SERVING
FAT SOURCES

45 Calories