Dietary

Computations
What counts as one serving?
● To make wise and healthy food choices, you have to identify which
foods are included in the different pyramid food groups. It is clear
where most foods belong.
● Combination foods may include foods in more than one pyramid
group.
● Say for example, a serving of spaghetti with tomato sauce and cheese
can be included in the rice/bread group, the vegetable group and also
the meat group. But what counts as one serving?
● The term one serving is very relative. A serving at a certain restaurant
may be bigger or smaller compared to a serving at another eating
place. Portion control may vary from server to server. Fortunately,
research has made standardized serving sizes possible.
● The philippine Food Exchange System list food items grouped
according to the major nutrients they contribute to the diet and in
their 1 standardized serving sizes.
● A serving portion is called exchange.
● Each food item can be exchanged with any other item within the same
food group/list provided the serving size is followed.
● This makes much room for flexibility and variety in meals.
What Counts as One Serving:
The Food Exchange List
 Vegetable Group
Group A Group B
● 1 serving or exchange = 1 cup raw or ½
cup cooked. This contains 3 grams ● 1 serving or exchange = ½ cup
carbohydrates and 1 gram protein, cooked or raw. This contains 3
equivalent to 16 kilocalories. grams carbohydrates and 1 gram
● 1 serving or exchange = ½ cup cooked. All protein, equivalent to 16 kilocalories.
leafy vegetables like camote leaves or tops,
● Beets, bataw, carrots, green beans,
kangkong, malunggay leaves pechay,
sitsaro, toge, kamansi fruit, squash,
cabbage, mustard leaves, spinach, saluyot,
singkamas.
chayote leaves, chayote fruit, alugbati,
cucumber, eggplant, green papaya, patola,
radish, bamboo shoots, tomatoes, upo,
okra,Baguio beans,banana blossom and
other succulent vegetables.
 Legumes (pulses)

They are plant seeds like mongo beans, red kidney beans, white beans,
chick peas, lentils, and soybeans. Legumes are economical because they offer
quality protein in considerable quantity at a low price. Technically the protein
found in legumes is incomplete because it lacks at least one essential amino acid.
To have complete protein, combine legumes with either cereals, nuts, or grains.
The simple formula is:
LEGUMES + Cereals or grains,
nuts, seeds, and/or other
protein rich foods such as egg
or milk = COMPLETE
PROTEIN
Combination samples:
● Rice and mongo beans
● Corn and baked beans
● Beans and milk
● Green peas with egg
 Rice and Bread Group
1 serving or exchange = 23 grams
carbohydrates and 2 grams protein, equivalent to
100 kilocalories.
● Camote …………………½ piece of 4 ½ x 11 cm
● Cookies like uraro………….. 2 square pieces
● Corn (whole kernel/creamstyle)....... ⅓ cup
● Corn on the cob……….. 1 medium (12x4cm)
● Dry cereals like cornflakes……………..1 cup
● Gabi (boiled).......................2 pieces (4x6cm)
● Loaf bread-white…………...2 slices (9x8cm)
● Loaf bread-whole wheat... 1 ½ slices
(9x8cm)
● Noodles like bihon, miki, macaroni, spaghetti..1 cup
● Oatmeal (cooked)...................................................1 cup
● Pandesal……………………………………..3 pieces (5x5 cm)
● Potato……………………………………...2 ½ pieces (4x7cm)
● Rice (cooked)...........................................½ cup, packed
● Rice Lugaw………………………………………………….1 cup
○ Thin Consistency…………………………………….. 4 ½ cups
○ Medium Consistency…………………………………… 3 cups
○ Thick Consistency……………………………………. 1 ½ cups
● Salted crackers………………………….. 6 square pieces
● Soda crackers……………………………. 6 square pieces
● Sponge cake…………………………………. 1 slice (5x5cm)
 Fruit group
1 serving or exchange = 10 grams
carbohydrates, equivalent to 40 kilocalories
● Apple……………1 piece (6 cm) or ½ piece (8
cm)
● Atis………………………………………..1 small (5 cm)
● Banana
○ Bungulan………………………….. ½ piece (15x4 cm)
○ Lakatan……………………………. 1 piece (9x3 cm)
○ Latundan…………………………. 1 piece (9x3 cm)
○ Saba………………………………… 1 piece (10x4 cm)
○ Buko…………………………………………….. ½ piece
● Chico……………………………… 1 medium (4 cm)
● Citrus fruit
○ Ladu………………………………… 2 medium pieces
○ Sinkom…………………………….. 2 medium pieces
● Coconut water………………………………… 1 cup
● Dalanghita (native).......................2 pieces
(6cm)
● Duhat…………………………………20 pieces (2 cm)
● Grapes…… 1o pieces (2 cm) or 4 pieces (3 cm)
● Guava…………………………………..2 pieces (4 cm)
● Guyabano………………………... 1 slice (2x6x8 cm)
● Langka…………………………... 3 segments (6 cm)
● Lanzones…………………………. 7 pieces (2x4 cm)
● Letsiyas………………………………. 5 pieces (3 cm)
● Mabolo……………………………….. ⅔ piece (6 cm)
● Macopa……………………………….. 3 pieces (4
cm)
● Mango
○ Green ………………………………... 1 medium slice
○ Ripe …………………………………… 1 medium slice
cont’d
● Mangostan…………………………………….………… 3 pieces (6 cm)
● Marang………………………………………….…… ½ piece (1ox12 cm)
● Orange
○ Imported……………………………………….1 medium piece
○ Unsweetened juice……………………………….……… ½ cup
● Papaya (ripe).............................. 1 slice (10x6x10 cm) or ¼ cup
● Pineapple………………………………………….. 1 slice (1ox6x2 cm)
○ Fresh unsweetened juice……………………………….½ cup
● Santol…………………………………………...1 medium piece (7 cm)
● Spanish melon………………..… 1 slice (10x12x13 cm) or 1 ¼ cup
● Suha………………………………...…………. 3 segments (3x4x8 cm)
● Rambutan……………………………………………… 8 pieces (3 cm)
● Watermelon…………………………... 1 slice (3x6x12 cm) or 1 cup
 Milk Group
1 serving or exchange = 12
grams carbohydrates, 8 grams
protein and 10 grams fat,
equivalent to 170 kilocalories
(Lowfat milk has only 5 grams of
fat, equivalent to 125 kilocalories;
skimmed milk/very low fat has
only trace fat: equivalent to 80
kilocalories.)
● Liquid…………………………...……………………... ⅔ cup
● Powdered…………………….…4 (levelled) tablespoon
● Evaporated……………………………………………. ½ cup
● Fresh cow’s………...……. 1 cup (plus 2 fat exchange)
● Fresh carabao’s………... 1 cup (plus 2 fat exchange)
● Lite Lowfat…………………………………… 1 tetra-pack
● Powdered non-fat.... 4 tablespoons (less 2 fat
exchanges)
● Whole milk……………………………...….. 4 level tablespoons
● Soya Milk…………………………………………………… ⅔ cup
❖ Yogurt………………………………………………………… ½ cup
 Meat Group
● Tokwa………………………….…. 1 piece (6x6x2 cm)
1 serving or exchange = 8 grams protein, 49 ● Vegemeat Products:
grams fat, equivalent to 68 kilocalories ○ Gluten……………………………… 1 matchbox size
○ Vegemeat…………………………. 1 matchbox size
For vegetarians (lacto-ovo) ○ Vegotocino…………………………. 1 small strip
● Cheese ○ Vegesausage………………………………… 2 pieces
○ Cottage……………………………………………. ½ cup
For non-vegetarians
○ Imported……………...1 slice (2 ½ cm or 30 grams)
● Chicken…………………… ¼ breast or 1 small leg
○ Native……………………………..…… 1 piece (4x4 cm)
● Chicken sausage…………………………..2 pieces
● Chicken egg…………………………………….. 1 piece
● Corned Beef………………………… 3 tablespoons
● Dried beans ( mongo, soybeans, white, ● Fish
black)............................................... ½ cup cooked ○ Small (tawilis, tamban)..... 2 pieces (12 cm long)
● Garbanzos……………………………… ½ cup cooked ○ Very Small (dilid, dulong)...... ½ cup fresh or ¼
● Peanuts cup dried
○ Roasted without shell………………………….. ¼ cup ○ Medium (galunggong, hasahasa).... 1 piece (15
○ Roasted with shell……………………………….. 1 cup cm long)
● Quail eggs……………………………………… 6 pieces ○ Large…………………………………. 1 matchbox size
● Meat…………………………………. 1 matchbox size
 Group
1 serving or exchange = 5 gram fat,
● Shortening
equivalent to 45 kilocalories.
○ Vegetable lard……….…….. 1 teaspoon
● Avocado………………. 1 medium piece (12x7 cm) ○ Cooking oil…………………. 1 teaspoon
● Butong pakwan (shelled) ………… 1 tablespoon ● Whipping Cream
● Butter…………………………………….. 1 teaspoon ○ Light…………………………. 1 tablespoon
● Coconut ○ Heavy………………………. 1 tablespoon
○ Grated……………………..…………… 2 tablespoon
○ Milk……………………………………… 1 tablespoon
● French Dressing…………………… 1 tablespoon
● Margarine……………………………… 1 teaspoon
● Sandwich spread……………………1 tablespoon
The End