Equivalents of one serving portion of Milk and Milk Products

common foods 1 glass whole milk

1/2 cup evaporated milk diluted with 1/2
Fats and Oils
glass water
1 tsp coconut oil (5g)
4 Tbsps powdered whole milk diluted to
1 Tbsp coconut cream
1 glass of water
1 tsp margarine/butter
2 tsps peanut butter Vegetables
1 tsp mayonnaise 1 serving of leafy vegetables = 1 cup
raw or 1/2 cup cooked
Sugar / Sweets
1 serving of other vegetables = 1 cup
1 tsp sugar (5g)
raw or 1/2 cup cooked
1 tsp honey
1 tsp fruit flavored drink (powder) Fruits
2-3 tsps fruit flavored drink (concentrate) 1 serving of vit-C-rich fruits = 1 med
1 pc hard candy sized fruit or 1 slice of a big fruit
1/5 glass softdrink/ flavored drink 1 serving of other fruits = 1 med sized
2 tsp jam/ jelly/ preserves fruit or 1 slice of a big fruit

Fish, Shellfish, Meat & Poultry Rice, Corn, Root Crops, Bread and
1 pc medium size fish Noodles
1/3 cup shellfish, shelled
1 cup cooked rice
3 cm cube cooked pork/ beef/ chicken

= 4 slices of loaf bread

Egg, Dried Beans and Nuts
= 5 pcs small pan de sal
1/3 cup cooked dried beans/ nuts
= 1 cup of corn
1/2 cup tofu
= 2 slices/pieces of puto
1 piece tokwa
= 2 cups of noodles
1 piece chicken egg
= 1 cup of yellow kamote
1 slice cheese