FOOD EXCHANGE

LIST
FOOD EXCHANGE LIST
No. of
FOOD LIST CHO CHON FAT CALORIES
Exchanges

i. VEG. (1 SERV. = 1 C Raw/ ½ C Cooked) 1 3 1 - 16 **For serving

II. FRUITS** 1 10 - - 40 or exchanges
of food list
III. MILK (Whole)** 1 12 8 10 170
and it’s
(Low-Fat)** 1 12 8 5 125 equivalent
(Non-Fat/Skim)** 1 12 8 - 80 and it’s
IV. SUGAR**
household
1 5 - - 20
measure, see
V. RICE** ( Low- Protein) 1 23 - - 92
DOST-FNRI’s
(Medium -Protein) 1 23 2 - 100 Food
(High-Protein) 1 23 4 - 108
Exchange List
VI. MEAT (Low Fat)** 1 - 8 1 41

(Medium Fat)** 1 - 8 6 86

(High Fat)** 1 - 8 10 122

VII. FAT** 1 - - 5 45
Sample Computation

In a regular diet of 1200 kcal, allowing 60% of the

calorie is the Carbohydrates, 25% of the calorie is
Protein and 15% of the calorie is Fat. Find the
Macronutrients in grams and plan a menu.
1200kcal: C 60%, P 25%, F 15%

C(g) = (calorie x %) / 4cal/g

= (1200kcal x 60% ) / 4cal/g
= 720kcal/ 4cal/g
C = 180g
1200kcal: C 60%, P 25%, F 15%

P(g) = (calorie x %) / 4cal/g

= (1200kcal x 25% ) / 4cal/g
= 300kcal/ 4cal/g
P = 75g
1200kcal: C 60%, P 25%, F 15%

F(g) = (calorie x %) / 9cal/g

= (1200kcal x 15% ) / 9cal/g
= 180kcal/ 9cal/g
P = 20g
.: Diet Rx 1200kcal: C 180g P 75g F 20g in Regular Diet

Let’s plan a menu.

FOOD EXCHANGE LIST: Computation & Distribution
No. of
FOOD LIST CHO CHON FAT CALORIES
Exchanges

i. VEG. (1 SERV. = 1 C Raw/ ½ C Cooked) 3 9 3 - 48

II. FRUITS**

III. MILK (Whole)**

(Low-Fat)**

(Non-Fat/Skim)**

IV. SUGAR**

V. RICE** ( Low- Protein)

(Medium -Protein)

(High-Protein)

VI. MEAT (Low Fat)**

(Medium Fat)**

(High Fat)**

VII. FAT**
FOOD EXCHANGE LIST: Computation & Distribution
No. of
FOOD LIST CHO CHON FAT CALORIES
Exchanges

i. VEG. (1 SERV. = 1 C Raw/ ½ C Cooked) 3 9 3 - 48

II. FRUITS** 4 40 - - 160

III. MILK (Whole)**

(Low-Fat)**

(Non-Fat/Skim)**

IV. SUGAR**

V. RICE** ( Low- Protein)

(Medium -Protein)

(High-Protein)

VI. MEAT (Low Fat)**

(Medium Fat)**

(High Fat)**

VII. FAT**
FOOD EXCHANGE LIST: Computation & Distribution
No. of
FOOD LIST CHO CHON FAT CALORIES
Exchanges

i. VEG. (1 SERV. = 1 C Raw/ ½ C Cooked) 3 9 3 - 48

II. FRUITS** 4 40 - - 160

III. MILK (Whole)**

(Low-Fat)**

(Non-Fat/Skim)** 1 12 8 - 80

IV. SUGAR**

V. RICE** ( Low- Protein)

(Medium -Protein)

(High-Protein)

VI. MEAT (Low Fat)**

(Medium Fat)**

(High Fat)**

VII. FAT**
FOOD EXCHANGE LIST: Computation & Distribution
No. of
FOOD LIST CHO CHON FAT CALORIES
Exchanges

i. VEG. (1 SERV. = 1 C Raw/ ½ C Cooked) 3 9 3 - 48

II. FRUITS** 4 40 - - 160

III. MILK (Whole)**

(Low-Fat)**

(Non-Fat/Skim)** 1 12 8 - 80

IV. SUGAR** 3 30 - - 90
R = CHO in g- (sum of
V. RICE** ( Low- Protein)
Veg. to Sugar)/23
(Medium -Protein) =180g-(9+40+12+30)/
(High-Protein)
23
R =3.87 or 4
VI. MEAT (Low Fat)** exchanges for RICE
(Medium Fat)**

(High Fat)**

VII. FAT**
FOOD EXCHANGE LIST: Computation & Distribution
No. of
FOOD LIST CHO CHON FAT CALORIES
Exchanges

i. VEG. (1 SERV. = 1 C Raw/ ½ C Cooked) 3 9 3 - 48

II. FRUITS** 4 40 - - 160

III. MILK (Whole)**

(Low-Fat)**

(Non-Fat/Skim)** 1 12 8 - 80

IV. SUGAR** 3 30 - - 90

V. RICE** ( Low- Protein)

R = CHO in g- (sum of
Veg. to Sugar)/23
(Medium -Protein) 3 69 6 - 300 =180g-(9+40+12+30)/
(High-Protein)
23
R =3.87 or 4
VI. MEAT (Low Fat)** exchanges
(Medium Fat)**

(High Fat)**

VII. FAT**
FOOD EXCHANGE LIST: Computation & Distribution
No. of
FOOD LIST CHO CHON FAT CALORIES
Exchanges

i. VEG. (1 SERV. = 1 C Raw/ ½ C Cooked) 3 9 3 - 48

II. FRUITS** 4 40 - - 160

III. MILK (Whole)**

(Low-Fat)**

(Non-Fat/Skim)** 1 12 8 - 80

IV. SUGAR** 3 30 - - 90

V. RICE** ( Low- Protein)

R = CHO in g- (sum of
Veg. to Sugar)/23
(Medium -Protein) 3 69 6 - 300 =180g-(9+40+12+30)/
(High-Protein) 1 23 4 - 108
23
R =3.87 or 4
VI. MEAT (Low Fat)** exchanges
(Medium Fat)**

(High Fat)**

VII. FAT**
FOOD EXCHANGE LIST: Computation & Distribution
No. of
FOOD LIST CHO CHON FAT CALORIES
Exchanges

i. VEG. (1 SERV. = 1 C Raw/ ½ C Cooked) 3 9 3 - 48

II. FRUITS** 4 40 - - 160

III. MILK (Whole)**

(Low-Fat)**

(Non-Fat/Skim)** 1 12 8 - 80

IV. SUGAR** 3 30 - - 90

V. RICE** ( Low- Protein)

(Medium -Protein) 3 69 6 - 300 M = CHON in g- (sum

of Veg. to Rice)/8
(High-Protein) 1 23 4 - 108
= 75g-(3+8+6+4)/8
VI. MEAT (Low Fat)** M=6.75 or 7
(Medium Fat)**
exchanges for MEAT

(High Fat)**

VII. FAT**
FOOD EXCHANGE LIST: Computation & Distribution
No. of
FOOD LIST CHO CHON FAT CALORIES
Exchanges

i. VEG. (1 SERV. = 1 C Raw/ ½ C Cooked) 3 9 3 - 48

II. FRUITS** 4 40 - - 160

III. MILK (Whole)**

(Low-Fat)**

(Non-Fat/Skim)** 1 12 8 - 80

IV. SUGAR** 3 30 - - 90

V. RICE** ( Low- Protein)

(Medium -Protein) 3 69 6 - 300 M = CHON in g- (sum

of Veg. to Rice)/8
(High-Protein) 1 23 4 - 108
= 75g-(3+8+6+4)/8
VI. MEAT (Low Fat)** 4 1/2 - 36 4.5 184.5 M=6.75 or 7
exchanges
(Medium Fat)**

(High Fat)**

VII. FAT**
FOOD EXCHANGE LIST: Computation & Distribution
No. of
FOOD LIST CHO CHON FAT CALORIES
Exchanges

i. VEG. (1 SERV. = 1 C Raw/ ½ C Cooked) 3 9 3 - 48

II. FRUITS** 4 40 - - 160

III. MILK (Whole)**

(Low-Fat)**

(Non-Fat/Skim)** 1 12 8 - 80

IV. SUGAR** 3 30 - - 90

V. RICE** ( Low- Protein)

(Medium -Protein) 3 69 6 - 300 M = CHON in g- (sum

of Veg. to Rice)/8
(High-Protein) 1 23 4 - 108
= 75g-(3+8+6+4)/8
VI. MEAT (Low Fat)** 5 - 40 5 210 M=6.75 or 6.5
exchanges or 7
(Medium Fat)** 2 - 16 12 86
exchanges
(High Fat)**

VII. FAT**
FOOD EXCHANGE LIST: Computation & Distribution
No. of
FOOD LIST CHO CHON FAT CALORIES
Exchanges

i. VEG. (1 SERV. = 1 C Raw/ ½ C Cooked) 3 9 3 - 48

II. FRUITS** 4 40 - - 160

III. MILK (Whole)**

(Low-Fat)**

(Non-Fat/Skim)** 1 12 8 - 80

IV. SUGAR** 3 30 - - 90

V. RICE** ( Low- Protein)

(Medium -Protein) 3 69 6 - 300

(High-Protein) 1 23 4 - 108 F = Fat in g- (sum of

VI. MEAT (Low Fat)** 5 - 40 5 210 Milk to Meat)/5
=20g-(5+12)/5
(Medium Fat)** 2 - 16 12 172 F =0.6 orr 1 exchange
(High Fat)**

VII. FAT** 1 - - 5 20
FOOD EXCHANGE LIST: Computation & Distribution
No. of
FOOD LIST CHO CHON FAT CALORIES
Exchanges

i. VEG. (1 SERV. = 1 C Raw/ ½ C Cooked) 3 9 3 - 48

II. FRUITS** 4 40 - - 160

III. MILK (Whole)**

(Low-Fat)**

(Non-Fat/Skim)** 1 12 8 - 80

IV. SUGAR** 3 30 - - 90

V. RICE** ( Low- Protein)

(Medium -Protein) 3 69 6 - 300

(High-Protein) 1 23 4 - 108 F = Fat in g- (sum of

VI. MEAT (Low Fat)** 5 - 40 5 210 Milk to Meat)/5
=20g-(5+12)/5
(Medium Fat)** 2 - 16 12 172 F =0.6 or 1 exchange
(High Fat)** for FAT
VII. FAT** 1 - - 5 20
FOOD EXCHANGE LIST: Computation & Distribution
No. of
FOOD LIST CHO CHON FAT CALORIES
Exchanges
i. VEG. (1 SERV. = 1 C Raw/ ½ C Cooked) 3 9 3 - 48

II. FRUITS**
● Each macronutrients
4 40 - - 160
(Carbohydrates,
III. MILK (Whole)** Protein and Fat)
(Low-Fat)**
must be not less that
or more than 5g of
(Non-Fat/Skim)** 1 12 8 - 80 the total of
IV. SUGAR**
exchanges
3 30 - - 90
competed from the
V. RICE** ( Low- Protein) diet computation
(Medium -Protein) 3 69 6 - 300
● The total calorie of
(High-Protein) 1 23 4 - 108 the total of
VI. MEAT (Low Fat)** 5 - 40 5 210
exchanges must not
be less than or more
(Medium Fat)** 2 - 16 12 172 than 50 calories from
(High Fat)**
the diet computation

VII. FAT** 1 - - 5 20

183
FOOD EXCHANGE LIST: Computation & Distribution
No. of
FOOD LIST CHO CHON FAT CALORIES
Exchanges
i. VEG. (1 SERV. = 1 C Raw/ ½ C Cooked) 3 9 3 - 48

II. FRUITS**
● Each macronutrients
4 40 - - 160
(Carbohydrates,
III. MILK (Whole)** Protein and Fat)
(Low-Fat)**
must be not less that
or more than 5g of
(Non-Fat/Skim)** 1 12 8 - 80 the total of
IV. SUGAR**
exchanges
3 30 - - 90
competed from the
V. RICE** ( Low- Protein) diet computation
(Medium -Protein) 3 69 6 - 300
● Therefore, the total
(High-Protein) 1 23 4 - 108 of carbohydrates
VI. MEAT (Low Fat)** 5 - 40 5 210
could be range from
185 to 175g.
(Medium Fat)** 2 - 16 12 172

(High Fat)**

VII. FAT** 1 - - 5 20

183
FOOD EXCHANGE LIST: Computation & Distribution
No. of
FOOD LIST CHO CHON FAT CALORIES
Exchanges
i. VEG. (1 SERV. = 1 C Raw/ ½ C Cooked) 3 9 3 - 48

II. FRUITS**
● Each macronutrients
4 40 - - 160
(Carbohydrates,
III. MILK (Whole)** Protein and Fat)
(Low-Fat)**
must be not less that
or more than 5g of
(Non-Fat/Skim)** 1 12 8 - 80 the total of
IV. SUGAR**
exchanges
3 30 - - 90
competed from the
V. RICE** ( Low- Protein) diet computation
(Medium -Protein) 3 69 6 - 300
● Therefore, the total
(High-Protein) 1 23 4 - 108 of protein could be
VI. MEAT (Low Fat)** 5 - 40 5 210
range from 80 to
70g.
(Medium Fat)** 2 - 16 12 172

(High Fat)**

VII. FAT** 1 - - 5 20

183 77
FOOD EXCHANGE LIST: Computation & Distribution
No. of
FOOD LIST CHO CHON FAT CALORIES
Exchanges
i. VEG. (1 SERV. = 1 C Raw/ ½ C Cooked) 3 9 3 - 48

II. FRUITS**
● Each macronutrients
4 40 - - 160
(Carbohydrates,
III. MILK (Whole)** Protein and Fat)
(Low-Fat)**
must be not less that
or more than 5g of
(Non-Fat/Skim)** 1 12 8 - 80 the total of
IV. SUGAR**
exchanges
3 30 - - 90
competed from the
V. RICE** ( Low- Protein) diet computation
(Medium -Protein) 3 69 6 - 300
● Therefore, the total
(High-Protein) 1 23 4 - 108 of fat could be
VI. MEAT (Low Fat)** 5 - 40 5 210
range from 25 to
15g.
(Medium Fat)** 2 - 16 12 172

(High Fat)**

VII. FAT** 1 - - 5 20

183 77 22
FOOD EXCHANGE LIST: Computation & Distribution
No. of
FOOD LIST CHO CHON FAT CALORIES
Exchanges
i. VEG. (1 SERV. = 1 C Raw/ ½ C Cooked) 3 9 3 - 48

II. FRUITS**
● Each macronutrients
4 40 - - 160
(Carbohydrates,
III. MILK (Whole)** Protein and Fat)
(Low-Fat)**
must be not less that
or more than 5g of
(Non-Fat/Skim)** 1 12 8 - 80 the total of
IV. SUGAR**
exchanges
3 30 - - 90
competed from the
V. RICE** ( Low- Protein) diet computation
(Medium -Protein) 3 69 6 - 300
● The total calorie of
(High-Protein) 1 23 4 - 108 the total of
VI. MEAT (Low Fat)** 5 - 40 5 210
exchanges must not
be less than or more
(Medium Fat)** 2 - 16 12 172 than 50 calories from
(High Fat)**
the diet computation

VII. FAT** 1 - - 5 20

183 77 22 1,188
FOOD EXCHANGE LIST: Computation & Distribution
FOOD LIST
No. of
CHO CHON FAT CALORIES
● Each macronutrients
Exchanges (Carbohydrates,
i. VEG. (1 SERV. = 1 C Raw/ ½ C Cooked)
Protein and Fat)
3 9 3 - 48
must be not less that
II. FRUITS** 4 40 - - 160 or more than 5g of
the total of
III. MILK (Whole)**
exchanges
(Low-Fat)** competed from the
diet computation
(Non-Fat/Skim)** 1 12 8 - 80

IV. SUGAR** 3 30 - - 90 ● The total calorie of

the total of
V. RICE** ( Low- Protein)
exchanges must not
(Medium -Protein) 3 69 6 - 300 be less than or more
than 50 calories from
(High-Protein) 1 23 4 - 108
the diet computation
VI. MEAT (Low Fat)** 5 - 40 5 210 ● Therefore, the
total of calorie
(Medium Fat)** 2 - 16 12 172
should be range
(High Fat)** from 1250 to 1150
VII. FAT**
kcal.
1 - - 5 20

183 77 22 1,188
FOOD EXCHANGE LIST: Sample Meal Plan
Meal Distribution
FOOD LIST No. of Exchanges
Breakfast AM Snack Lunch PM Snack Dinner

i. VEG. (1 SERV. = 1 C Raw/ ½ C Cooked) 3

II. FRUITS** 4

III. MILK (Whole)**

(Low-Fat)**

(Non-Fat/Skim)** 1

IV. SUGAR** 3

V. RICE** ( Low- Protein)

(Medium -Protein) 3

(High-Protein) 1

VI. MEAT (Low Fat)** 5

(Medium Fat)** 2

(High Fat)**

VII. FAT** 1
FOOD EXCHANGE LIST: Sample Meal Plan
Meal Distribution
FOOD LIST No. of Exchanges
B AM Snack L PM Snack D

i. VEG. (1 SERV. = 1 C Raw/ ½ C Cooked) 3 1 1 1

II. FRUITS** 4

III. MILK (Whole)**

(Low-Fat)**

(Non-Fat/Skim)** 1

IV. SUGAR** 3

V. RICE** ( Low- Protein)

(Medium -Protein) 3

(High-Protein) 1

VI. MEAT (Low Fat)** 5

(Medium Fat)** 2

(High Fat)**

VII. FAT** 1
FOOD EXCHANGE LIST: Sample Meal Plan
Meal Distribution
FOOD LIST No. of Exchanges
B AM Snack L PM Snack D

i. VEG. (1 SERV. = 1 C Raw/ ½ C Cooked) 3 1 1 1

II. FRUITS** 4 1 1/2 1 1/2 1

III. MILK (Whole)**

(Low-Fat)**

(Non-Fat/Skim)** 1

IV. SUGAR** 3

V. RICE** ( Low- Protein)

(Medium -Protein) 3

(High-Protein) 1

VI. MEAT (Low Fat)** 5

(Medium Fat)** 2

(High Fat)**

VII. FAT** 1
FOOD EXCHANGE LIST: Sample Meal Plan
Meal Distribution
FOOD LIST No. of Exchanges
B AM Snack L PM Snack D

i. VEG. (1 SERV. = 1 C Raw/ ½ C Cooked) 3 1 1 1

II. FRUITS** 4 1 1/2 1 1/2 1

III. MILK (Whole)**

(Low-Fat)**

(Non-Fat/Skim)** 1 1

IV. SUGAR** 3

V. RICE** ( Low- Protein)

(Medium -Protein) 3

(High-Protein) 1

VI. MEAT (Low Fat)** 5

(Medium Fat)** 2

(High Fat)**

VII. FAT** 1
FOOD EXCHANGE LIST: Sample Meal Plan
Meal Distribution
FOOD LIST No. of Exchanges
B AM Snack L PM Snack D

i. VEG. (1 SERV. = 1 C Raw/ ½ C Cooked) 3 1 1 1

II. FRUITS** 4 1 1/2 1 1/2 1

III. MILK (Whole)**

(Low-Fat)**

(Non-Fat/Skim)** 1 1

IV. SUGAR** 3 1 1 1

V. RICE** ( Low- Protein)

(Medium -Protein) 3

(High-Protein) 1

VI. MEAT (Low Fat)** 5

(Medium Fat)** 2

(High Fat)**

VII. FAT** 1
FOOD EXCHANGE LIST: Sample Meal Plan
Meal Distribution
FOOD LIST No. of Exchanges
B AM Snack L PM Snack D

i. VEG. (1 SERV. = 1 C Raw/ ½ C Cooked) 3 1 1 1

II. FRUITS** 4 1 1/2 1 1/2 1

III. MILK (Whole)**

(Low-Fat)**

(Non-Fat/Skim)** 1 1

IV. SUGAR** 3

V. RICE** ( Low- Protein)

(Medium -Protein) 3

(High-Protein) 1

VI. MEAT (Low Fat)** 5

(Medium Fat)** 2

(High Fat)**

VII. FAT** 1
FOOD EXCHANGE LIST: Sample Meal Plan
Meal Distribution
FOOD LIST No. of Exchanges
B AM Snack L PM Snack D

i. VEG. (1 SERV. = 1 C Raw/ ½ C Cooked) 3 1 1 1

II. FRUITS** 4 1 1/2 1 1/2 1

III. MILK (Whole)**

(Low-Fat)**

(Non-Fat/Skim)** 1 1

IV. SUGAR** 3 1 1 1

V. RICE** ( Low- Protein)

(Medium -Protein) 3 1 1 1

(High-Protein) 1

VI. MEAT (Low Fat)** 5

(Medium Fat)** 2

(High Fat)**

VII. FAT** 1
FOOD EXCHANGE LIST: Sample Meal Plan
Meal Distribution
FOOD LIST No. of Exchanges
B AM Snack L PM Snack D

i. VEG. (1 SERV. = 1 C Raw/ ½ C Cooked) 3 1 1 1

II. FRUITS** 4 1 1/2 1 1/2 1

III. MILK (Whole)**

(Low-Fat)**

(Non-Fat/Skim)** 1 1

IV. SUGAR** 3 1 1 1

V. RICE** ( Low- Protein)

(Medium -Protein) 3 1 1 1

(High-Protein) 1 1

VI. MEAT (Low Fat)** 5

(Medium Fat)** 2

(High Fat)**

VII. FAT** 1
FOOD EXCHANGE LIST: Sample Meal Plan
Meal Distribution
FOOD LIST No. of Exchanges
B AM Snack L PM Snack D

i. VEG. (1 SERV. = 1 C Raw/ ½ C Cooked) 3 1 1 1

II. FRUITS** 4 1 1/2 1 1/2 1

III. MILK (Whole)**

(Low-Fat)**

(Non-Fat/Skim)** 1 1

IV. SUGAR** 3 1 1 1

V. RICE** ( Low- Protein)

(Medium -Protein) 3 1 1 1

(High-Protein) 1 1

VI. MEAT (Low Fat)** 5 1 2 1 1

(Medium Fat)** 2

(High Fat)**

VII. FAT** 1
FOOD EXCHANGE LIST: Sample Meal Plan
Meal Distribution
FOOD LIST No. of Exchanges
B AM Snack L PM Snack D

i. VEG. (1 SERV. = 1 C Raw/ ½ C Cooked) 3 1 1 1

II. FRUITS** 4 1 1/2 1 1/2 1

III. MILK (Whole)**

(Low-Fat)**

(Non-Fat/Skim)** 1 1

IV. SUGAR** 3 1 1 1

V. RICE** ( Low- Protein)

(Medium -Protein) 3 1 1 1

(High-Protein) 1 1

VI. MEAT (Low Fat)** 5 1 2 1 1

(Medium Fat)** 2 1 1

(High Fat)**

VII. FAT** 1
FOOD EXCHANGE LIST: Sample Meal Plan
Meal Distribution
FOOD LIST No. of Exchanges
B AM Snack L PM Snack D

i. VEG. (1 SERV. = 1 C Raw/ ½ C Cooked) 3 1 1 1

II. FRUITS** 4 1 1/2 1 1/2 1

III. MILK (Whole)**

(Low-Fat)**

(Non-Fat/Skim)** 1 1

IV. SUGAR** 3 1 1 1

V. RICE** ( Low- Protein)

(Medium -Protein) 3 1 1 1

(High-Protein) 1 1

VI. MEAT (Low Fat)** 5 1 2 1 1

(Medium Fat)** 2 1 1

(High Fat)**

VII. FAT** 1 1/2 1/2

FOOD EXCHANGE LIST: Sample Lunch Meal Plan
No. of
FOOD LIST Sample Menu Household Measure
Exchanges

i. VEG. 1 Onion, Sayote, Malunggay ½ cup

II. FRUITS** 1

III. MILK (Whole)**

(Low-Fat)**

(Non-Fat/Skim)**

Lunch IV. SUGAR**

V. RICE** ( Low- Protein)

(Medium -Protein) 1

(High-Protein)

VI. MEAT (Low Fat)** 2

(Medium Fat)**

(High Fat)**

VII. FAT**
FOOD EXCHANGE LIST: Sample Lunch Meal Plan
No. of
FOOD LIST Sample Menu Household Measure
Exchanges

i. VEGETABLE** 1

II. FRUITS** 1 **For serving

or exchanges
III. MILK (Whole)**
of food list
(Low-Fat)** and it’s
(Non-Fat/Skim)**
equivalent
and it’s
IV. SUGAR**
Lunch household
V. RICE** ( Low- Protein) measure, see
DOST-FNRI’s
(Medium -Protein) 1
Food
(High-Protein) Exchange List
VI. MEAT (Low Fat)** 2

(Medium Fat)**

(High Fat)**

VII. FAT**
FOOD EXCHANGE LIST: Sample Lunch Meal Plan
No. of
FOOD LIST Sample Menu Household Measure
Exchanges

i. VEG. 1

II. FRUITS** 1

III. MILK (Whole)**

(Low-Fat)**

(Non-Fat/Skim)**

Lunch IV. SUGAR**

V. RICE** ( Low- Protein)

(Medium -Protein) 1

(High-Protein)

VI. MEAT (Low Fat)** 2

(Medium Fat)**

(High Fat)**

VII. FAT**
FOOD EXCHANGE LIST: Sample Lunch Meal Plan
No. of
FOOD LIST Sample Menu Household Measure
Exchanges

i. VEG. 1 Onion, Sayote, Malunggay ½ cup

II. FRUITS** 1 Manggo, ripe 1 slice

III. MILK (Whole)**

(Low-Fat)**

(Non-Fat/Skim)**

Lunch IV. SUGAR**

V. RICE** ( Low- Protein)

(Medium -Protein) 1

(High-Protein)

VI. MEAT (Low Fat)** 2

(Medium Fat)**

(High Fat)**

VII. FAT**
FOOD EXCHANGE LIST: Sample Lunch Meal Plan
No. of
FOOD LIST Sample Menu Household Measure
Exchanges

i. VEG. 1 Onion, Sayote, Malunggay ½ cup

II. FRUITS** 1 Manggo, ripe 1 slice

III. MILK (Whole)**

(Low-Fat)**

(Non-Fat/Skim)**

Lunch IV. SUGAR**

V. RICE** ( Low- Protein)

(Medium -Protein) 1 Cooked RIce ½ cup

(High-Protein)

VI. MEAT (Low Fat)** 2

(Medium Fat)**

(High Fat)**

VII. FAT**
FOOD EXCHANGE LIST: Sample Lunch Meal Plan
No. of
FOOD LIST Sample Menu Household Measure
Exchanges

i. VEG. 1 Onion, Sayote, Malunggay ½ cup

II. FRUITS** 1 Manggo, ripe 1 slice

III. MILK (Whole)**

(Low-Fat)**

(Non-Fat/Skim)**

Lunch IV. SUGAR**

V. RICE** ( Low- Protein)

(Medium -Protein) 1 Cooked RIce ½ cup

(High-Protein)

VI. MEAT (Low Fat)** 2 Lapu-lapu 1 slice

(Medium Fat)**

(High Fat)**

VII. FAT**
Now, it’s your turn. Let’s practice. In 1,300 kcal, 65%
of the calorie is Carbohydrates, 20% of the calorie is
Protein and 30% of the calorie is Fat.