calculated diets for quick reference - Department of Health
calculated diets for quick reference - Department of Health
calculated diets for quick reference - Department of Health
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3. Implementation. This process <strong>of</strong> diet counseling means that the<br />
client is able to follow what has been planned, that he is conscious <strong>of</strong> the<br />
kinds <strong>of</strong> food he has to eat and aware <strong>of</strong> the nutrition in<strong>for</strong>mation labels on<br />
packs <strong>of</strong> food products he buys. It means that the client applies each day<br />
the modifications made on his diet.<br />
4. Evaluation. The progress <strong>of</strong> a client towards achieving the desired<br />
nutritional change should be evaluated from time to time by the counselor<br />
through Interviews with the client. The evaluation confirms the degree <strong>of</strong><br />
success by which the client has successfully achieved what he has planned<br />
to do so as far as his nutritional Improvement is concerned. It also involves<br />
necessary revisions If evaluation indicates the need to do so. Each<br />
evaluation becomes in effect a reassessment or addition to the initial<br />
assessment. This may lead to a revision <strong>of</strong> the plan, If needed, and then<br />
changes in Implementation.<br />
TOOLS USED IN DIET COUNSELING<br />
Various tools are used in Diet Counseling and these include the<br />
following:<br />
1. Diet slips. Thirty-five (35) types <strong>of</strong> diet slips were developed by<br />
the Nutrition Service since 1988 <strong>for</strong> use within the RNU. They are'<br />
classified as Normal Diet Slips (20), Simple Therapeutic Diet Slips (8),<br />
and Special Therapeutic Diet Slips (7). These diet slips were pre-tested<br />
and were reduced to twenty-four upon consultation with experts from<br />
various agencies and Institutions.<br />
2. Food Exchange List. A list <strong>of</strong> food Items from which a client can<br />
choose freely what he can eat within the prescribed amounts.<br />
3. Diet Computation Guide. A <strong>reference</strong> <strong>for</strong> computing <strong>diets</strong> based<br />
on physical activity and height standards. The guide covers the<br />
procedure Involved In doing computations and a list <strong>of</strong> computed <strong>diets</strong><br />
translated into calories, carbohydrates, protein and fats with the<br />
corresponding number <strong>of</strong> food exchanges expressed In grams and<br />
calories as units <strong>of</strong> measurement.<br />
4. Diet Counseling ServIce In<strong>for</strong>mation Slip. Consists <strong>of</strong> personal<br />
in<strong>for</strong>mation about the client Including anthropometric<br />
measurements,usual dally food Intake and the prescribed dally meal plan<br />
in food exchanges and household measures.<br />
5. Patient Record. A me about the client available at the RNUjBNS<br />
which contains medical and laboratory examinations done on the client<br />
which aids in the clinical assessment <strong>of</strong> the client.
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amino acids as the building units linked together in peptide bonds.<br />
They function chiefly <strong>for</strong> the growth and repair <strong>of</strong> all body tissues.<br />
They act as buffers in maintaining body neutrality. regulates water<br />
balance and provide sources <strong>of</strong> heat and energy.<br />
FATS. Belong to a larger group <strong>of</strong> organic compounds chemically<br />
called lipids which are insoluble in water but soluble In fat solvents<br />
like chloro<strong>for</strong>m. ether. benzene and others and are utlllzable by living<br />
organisms. Fats function mainly as a concentrated source <strong>of</strong> energy. As<br />
adipose tissues. it is the largest reservoir <strong>of</strong> potential energy. It is a<br />
source <strong>of</strong> essential fatty acids which the body cannot synthesized.<br />
Mlcronutrlents<br />
(Refer to food sources <strong>of</strong> CliO.PRO.FATS)<br />
Are those trace vitamins and minerals which are present in very<br />
small concentrations or minute amounts and range in measurements<br />
from microgram (ug) to milligram (mg). They are essential <strong>for</strong> regulating<br />
body processes.<br />
Of particular importance to public health are three micronutrlents<br />
which when found deficient in the diet have proven to result to severe<br />
mental and physical disabilities to individuals. These are Vitamin A.<br />
Iron and Iodine.<br />
VITAMIN A. Is one among several fat-soluble vitamins. It is<br />
measured In International Units (I. U.) and is abundant in green and<br />
yellow pigments <strong>of</strong> fruits and vegetables as provjtamln A such as alpha.<br />
beta. gamma-carotene and cryptoxanthin.<br />
Vitamin A is needed <strong>for</strong> normal night vision as it maintains the<br />
visual purple in the retina. Its other functions include the maintenance<br />
<strong>of</strong> the normal epithelial tissues which <strong>for</strong>m the body' s primary barrier<br />
to infection. It is also Important in the normal bone development and<br />
tooth <strong>for</strong>mation and Is also essential in lactation..<br />
IRON. Belongs to a group <strong>of</strong> minerals which while needed by the<br />
body only in minute amounts per<strong>for</strong>m certain vital functions. Iron<br />
functions chiefly in the body as a constituent <strong>of</strong> hemoglobin which has<br />
the important role <strong>of</strong> carrying oxygen <strong>for</strong> cellular respiration and<br />
metabolism. It is also a constituent <strong>of</strong> myoglobin. a source <strong>of</strong> oxygen <strong>for</strong><br />
muscle contraction.<br />
IODINE. Is normally concentrated in the thyroid gland and is also<br />
widely diffused throughout all tissues. especially In ovaries. muscles and
Diet Plan<br />
Due to the Increased demands <strong>for</strong> growth and active life during<br />
adolescence, food needs also become high.<br />
The amount <strong>of</strong> energy-glving foods needed by boys are higher<br />
than girls because <strong>of</strong> their higher energy expenditure due to Intense<br />
physical activities. However. protein requirements <strong>for</strong> both sexes<br />
are the same at age 13-15 years. For the 16-19 years group. boys<br />
need more protein because <strong>of</strong> the Increased growth spurt and hence<br />
new active body tissues during this period.<br />
Foods rich in vitamin A, C, thiamine and 52 should be Increased as<br />
well as those rich In iron and calcium <strong>for</strong> hemoglobin production and<br />
bone development.<br />
ADULTS (20-59 Years)<br />
(Refer to diet slip <strong>for</strong> Adolescents)<br />
Dietary requirements <strong>of</strong> an Individual are based on the <strong>reference</strong><br />
man and woman. The <strong>reference</strong> man weighs 56 kg. and stands 163.5<br />
em. He is healthy and physically active. He spends 8 hours In a job <strong>of</strong><br />
moderate activity. He needs an average 2580 calories per day which Is<br />
adequate <strong>for</strong>energy repair and maintenance <strong>of</strong> body tissues.<br />
The <strong>reference</strong> woman weighs about 48 kg. and stands 151.7 em.<br />
She is healthy, free from disease and physically fit <strong>for</strong> active work. She<br />
needs an average <strong>of</strong> 1670 kcal. dally <strong>for</strong> an average 8 hour moderate<br />
activity.<br />
Protein requirements are 60 gms. and 52 gms <strong>for</strong> man and woman<br />
respectively. These level <strong>of</strong> dietary protein intake will balance the losses<br />
<strong>of</strong> nitrogen from the body <strong>of</strong> those maintaining energy balance at<br />
modest level.<br />
The recommended amounts <strong>of</strong> vitamin C <strong>for</strong> males and females are<br />
75 and 70 gms. respectively. This amount will provide buffer against<br />
increase needs during common stresses and provide protection against<br />
Infecllon as well as to enhance iron absorption.<br />
ELDERLY (60 Years and above)<br />
(Refer to diet slip <strong>for</strong> Adults)<br />
Elderly refers to older people aged 60 years and over. This is the
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daily about 600 to 800 ml. <strong>of</strong> bile which the gallbladder normally<br />
concentrates fivefold and stores it until needed <strong>for</strong> digestion <strong>of</strong> fats.<br />
Cholecystitis<br />
An inflammation <strong>of</strong> the gallbladder, usually resulting from a low<br />
grade chronic Infection. Other elements influencing abnormal functioning<br />
Include: overweight, pregnancy, constipation, constricting clothes,<br />
Improper diet and digestive upsets.<br />
The walls <strong>of</strong> the gallbladder become red and swollen and sometimes<br />
pus collects which causes distention. During such episodes, the patient<br />
is aware <strong>of</strong> pain in the region <strong>of</strong> the gallbladder, which is accompanied<br />
by nausea, vomiting, flatulence and soreness in the upper right side <strong>of</strong><br />
the abdomen. Jaundice (yellow pigmentation <strong>of</strong> the skin) may also<br />
appear.<br />
Gallstones (Cholelithiasis, Cholecystolithlasls and Choledocholithiasis)<br />
Stones develop in a sluggish, diseased gallbladder. It Is generally<br />
believed that gallstones <strong>for</strong>m as a result <strong>of</strong> infection, stagnation <strong>of</strong> the bile<br />
or changes In the chemical composition <strong>of</strong> the bile. Overeating and poor<br />
eating habits contribute to their <strong>for</strong>mation. A combination <strong>of</strong> infection and<br />
stones is known as cholecystollthiasls. The <strong>for</strong>mation <strong>of</strong> gallstones without<br />
infection is called cholelithiasis. Choledocholithiasis develops when stones<br />
slip Into the common bile duct. producing obstruction and cramps.<br />
The existence <strong>of</strong> stones may cause no symptoms and the patient may<br />
be unaware <strong>of</strong> their presence. On the other hand, if the stones start to<br />
travel. the bile pathways maybe obstructed and a typical colic results.<br />
Dietary Management<br />
The principal aim <strong>of</strong> dietary management in gallbladder disease is to<br />
reduce discom<strong>for</strong>t by providing a diet restricted in fat. Plain, simple and<br />
easily digested s<strong>of</strong>t-flber foods are recommended while rich pastries,<br />
nuts, chocolate, fatty, fried, gas-<strong>for</strong>ming foods, condiments, highly<br />
seasoned and high residue foods <strong>of</strong>tentimes bring discom<strong>for</strong>t to most<br />
patients and there<strong>for</strong>e should be avoided. However, the disturbance<br />
varies with the Individual patient and the dietary management Is<br />
individualized. Individuals differ considerably as to the foods which are<br />
"gas-<strong>for</strong>ming" or which cause discom<strong>for</strong>t. It Is best to determine <strong>for</strong><br />
oneself the foods which cause disturbance and then to eliminate the<br />
<strong>of</strong>fending ones from the diet.
Principles <strong>of</strong> Dietary Modifications<br />
Low Fat. Because fat is the principal cause <strong>of</strong> contraction <strong>of</strong> the<br />
disease and subsequent pain, it should be greatly reduced. The patient<br />
receives no food initially during acute attacks <strong>of</strong> cholecystitis.<br />
Progression to a 20 to 30 grams fat diet is then made. If this Is<br />
tolerated, the fat can then be increased to 50 to 60 grams daily, thus<br />
improving palatability <strong>of</strong> the diet. In chronic cholecystitis, some degree<br />
<strong>of</strong> fat restriction is usually necessary,<br />
Cholesterol. The chief component <strong>of</strong> most gallstones is<br />
cholesterol. Although some cholesterol Is supplied by the diet. much<br />
more Is synthesized in the body from fragments <strong>of</strong> carbohydrates, amino<br />
acids and fat metabolism. Dietary restriction <strong>of</strong> cholesterol there<strong>for</strong>e is<br />
probably not effective in prevention <strong>of</strong> gallstones. If a reduction in<br />
cholesterol content <strong>of</strong> the diet is ordered, eggyolks, liver and other<br />
organs meats are omitted and skim milk and margarine are substituted<br />
<strong>for</strong> whole milk" and butter.<br />
Protein and Carbohydrates. The protein allowance is kept at the<br />
normal requirement or higher and the carbohydrate allowance is normal,<br />
decreased or increased to maintain the patient's weight at the desired<br />
level. Increasing the amount <strong>of</strong> carbohydrates serves as a therapeutic<br />
measure in cases where complications with jaundice occur.<br />
. Calories. If weight loss is indicated, the calories will be reduced<br />
according to need.<br />
post-operatlve Cholecystectomy Diet<br />
If the patient has surgical removal <strong>of</strong> the gallbladder, It Is still<br />
advisable to continue the low-fat diet regimen <strong>for</strong> several months<br />
following the operation to permit the inflammation to subside.<br />
Thereafter, most Individuals can tolerate a regular diet.<br />
DISEASES OF TilE LIVER<br />
(Refer to Diet Slip on Fat Restricted Diet)<br />
The Liver is the largest organ <strong>of</strong> the body, accounting' <strong>for</strong> 2-3% <strong>of</strong><br />
body weight. Its functions Include the following:<br />
Manufacture <strong>of</strong> vital body substance (bile, prothrombin, fibrinogen,<br />
heparin and urea <strong>for</strong>mation).
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esophageal varices, it Is essential that the protein content <strong>of</strong> the<br />
diet be reduced immediately.<br />
Principles <strong>of</strong> Dietary Modification<br />
NIgh Protein. Protein Is essential <strong>for</strong> repair <strong>of</strong> hepatic cells and <strong>for</strong><br />
liver cells regeneration. The allowance <strong>of</strong> \-2 grams per kilogram body<br />
weight is recommended. Protein should be immediately and drastically<br />
curtailed if the patient particularly the cirrhotic one has impending signs<br />
<strong>of</strong> coma.<br />
High Carbohydrate. Sufficient available glucose must be provided<br />
to ensure adequate glycogen reserves needed <strong>for</strong> the maintenance <strong>of</strong><br />
hepatic function and the protection <strong>of</strong> the liver against further injury.<br />
Moreover, large amounts <strong>of</strong> carbohydrate will spare the protein <strong>for</strong> liver<br />
regeneration and supply the bulk <strong>of</strong> the caloric need. An intake <strong>of</strong> 300<br />
to 400 grams daily should be encouraged.<br />
High Calorie. About 45 to 50 Kcal per kg. desired body weight per<br />
day would suffice to rehabilitate the patient.<br />
Vitamins and Iron. The use <strong>of</strong> vitamin supplements such as<br />
B- complex, vitamin K, ascorbic acid, and possibly Iron is nearly always<br />
indicated because <strong>of</strong> most patient's poor physical condition and<br />
previously limited food Intake.<br />
I'ood Selection. Foods known to cause discom<strong>for</strong>t, salty foods If<br />
sodium is restricted, rich gravies and desserts, fried and highly<br />
seasoned foods and alcohol should be avoided.<br />
(Refer to Diet Slip on High Calorie-High Protein Diet)<br />
DISEASES 01' THE HEART<br />
The diseases <strong>of</strong> the heart which diet plays an important role are<br />
hypertension, coronary heart disease and congestive heart failure.<br />
Hypertension<br />
A symptom complex than a disease which Is one <strong>of</strong> the most<br />
common causes <strong>of</strong> heart diseases affecting all age groups. In this<br />
condition, an increase In the diastolic pressure, which is a more reliable<br />
gauge in the determination <strong>of</strong> the presence or absence <strong>of</strong> hypertension,<br />
Is observed. The normal blood pressure (B.P.) range in mm Hg is shown<br />
below:
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The following measures are suggested:<br />
1. Adjustment <strong>of</strong> calorie intake to bring about weight reduction<br />
If patient Is obese. This will improve the condition <strong>of</strong> the<br />
patient since the work <strong>of</strong> the heart is also reduced. If a<br />
reduction In calories Is to be made. the reduction must not<br />
be drastic as this may cause disatlsfactlon to the patient.<br />
Llkewlse,remember that any Increase In intake will also<br />
Increase digestion, absorption and metabolism and there<strong>for</strong>e<br />
would Increase the work <strong>of</strong> the heart.<br />
Protein allowance need not be restricted. The normal<br />
allowance <strong>of</strong> 1.1 gram protein per kilogram bodywelght Is<br />
desirable. Carbohydrate and fat must be proportionate to the<br />
total calories.<br />
2. Restriction <strong>of</strong> sodium In the diet to prevent or treat edema<br />
and ascites.<br />
(Refer to diet slip on Sodium Restricted Diet <strong>for</strong> specific<br />
Instructions on the diet).<br />
3. Fluid- intake <strong>of</strong> the usual variety should be allowed. However,<br />
alcoholic beverages should be avoided if hypertension Is<br />
complicated. Likewise, if the patient Is nervous, Irritable or<br />
suffers from Insomia, the use <strong>of</strong> c<strong>of</strong>fee or tea should be<br />
restricted.<br />
4. Vitamins must be adequately provided In the diet or by<br />
means <strong>of</strong> supplementation.<br />
5. Plan program <strong>of</strong> exercise and do It in moderation as advised<br />
by the doctor.<br />
6. Change job or domestic setting If working or living under<br />
considerable stress. Stress tends to raise blood pressure and<br />
also increase constrictions <strong>of</strong> the arterioles.<br />
Coronary Heart Disease<br />
The narrowing or occlusion <strong>of</strong> the coronary artery, usually due to<br />
arteriosclerosis, resulting In Imbalance between blood supply and cardiac<br />
muscle demands.<br />
Arteriosclerosis. A generic term <strong>for</strong> a variety <strong>of</strong> chronic pathologic<br />
conditions affecting primarily either the intima or the-media or arteries<br />
and characterized by thickening, hardening and loss <strong>of</strong> elasticity. The
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elastic and muscular medial coat Is affected, This is more<br />
encompassing than artherosclerosls.<br />
Atherosclerosis, A <strong>for</strong>m <strong>of</strong> arteriosclerosis characterized by an<br />
accumulation <strong>of</strong> lipid in the intimal layer <strong>of</strong> the artery, These lipids<br />
Include free cholesterol, cholesterol esters and trlqlycerldes. When<br />
these lesions proliferate and enlarge they encroach upon the lumen<br />
causing the <strong>for</strong>mation <strong>of</strong> thrombi resulting In the thickening and loss <strong>of</strong><br />
elasticity <strong>of</strong> the arterial walls, With time, an artery may be shut <strong>of</strong>f<br />
completely, When this happens, the tissues dependent upon the<br />
Involved artery <strong>for</strong> Its blood supply and oxygen die (ischemia), The<br />
necrotic tissue or the dying tissue Is called an Infarct If It Involves the<br />
heart, then It Is termed myocardial infarction and If It affects the brain<br />
It Is called a cerebrovascular accident (CVA or stroke),<br />
factors which are known to Increase the risk <strong>of</strong> coronary Heart Disease<br />
I, Cigarette Smoking<br />
Incidence <strong>of</strong> myocardial Infarction and death from CND have<br />
been shown to be higher in smokers than In non-smokers and<br />
that the risk is proportionate to the number <strong>of</strong> cigarettes<br />
smoked, They believe that this Is due to the vasoconstrictor<br />
effect <strong>of</strong> nicotine or to some undesirable effect on the<br />
coagulability <strong>of</strong> the blood or the survival <strong>of</strong> the platelets,<br />
2, Dietary habits<br />
Excessive Intake <strong>of</strong> saturated fats and carbohydrates<br />
especially sugar and lack <strong>of</strong> fiber,<br />
The role <strong>of</strong> diet In Increasing the Incidence <strong>of</strong> CND has been<br />
proven, Positive correlations have been shown between a high<br />
Intake <strong>of</strong> fat predominantly saturated or coming from animal<br />
sources, a high Intake <strong>of</strong> dietary cholesterol, hydrogenation <strong>of</strong><br />
oils, a high carbohydrate Intake particularly sucrose conttibuted to<br />
the Increase <strong>of</strong> CtlD,<br />
.3, Lack <strong>of</strong> Physical Exercise<br />
"'ersons who are less active are more prone to eND and<br />
this has been shown In postmortem examinations which<br />
Indicated that the previous occupations are correlated with<br />
atheroscterosls.
4. Occupational Hazards<br />
Persons working In processing plants where carbondlsulflde Is<br />
present have higher mortality rates from CHD than those working<br />
in non-process departments.<br />
5. S<strong>of</strong>t Drinking Water<br />
Hardness <strong>of</strong> water due to the effect <strong>of</strong> calcium or magnesium<br />
and other trace minerals has a protective action against CHD.<br />
More mortality from eHD was observed In those towns with s<strong>of</strong>t<br />
water than In those with harder water.<br />
6. Large C<strong>of</strong>fee Intake<br />
Several studIes have shown that the Incidence <strong>of</strong> myocardial<br />
Infarction is greater In those who consumed large amounts <strong>of</strong><br />
c<strong>of</strong>fee.<br />
7. Emotional Stress and Tension<br />
Persons who are SUbject to stress and strain or the type A<br />
behavior pattern Is associated with Increased risk <strong>of</strong> myocardial<br />
Infarction and once atherosclerosis has set In, emotion especially<br />
anger, can trigger a clinical symptom.<br />
8. Hemoglobin Level<br />
An Increased hemoglobin level (more than 17 gm/IOO ml)<br />
has been linked with an increased Incidence <strong>of</strong> coronary heart<br />
disease but data are not sufficient to support It.<br />
Dietary Management<br />
The major approaches In diet therapy are:<br />
I. lowering dietary cholesterol and other fats<br />
Cholesterol Is a fatty substance manufactured by the body<br />
and present In many foods <strong>of</strong> animal origin.. Medical authorities<br />
have agreed that reducing the Intake <strong>of</strong> cholesterol-rich foods<br />
such as Internal organs, egg yolks and fats <strong>of</strong> animal origin can<br />
prevent' high blood cholesterol level.<br />
2. Substitution <strong>of</strong> saturated fat with polyunsaturated fat<br />
Pats <strong>of</strong> animal origin are known as saturated fatty acids (SPA)<br />
and are mostly found In butter, fatty meats, whole milk and<br />
chocolates. Saturated fats also tend to raise the level <strong>of</strong><br />
cholesterol In the blood.
main source or sodium is sodium chloride, the patient should be<br />
Instructed to limit or avoid sodium chloride and all foods prepared<br />
with it. The patient must also be instructed to read labels as<br />
commercially prepared foods contain sodium either as preservative<br />
or as a flavor enhancer.<br />
The patient on a sodium-restricted diet must also refrain from taking<br />
sodium-bearing medicinals like sodium bicarbonate, sodium barbiturates,<br />
some antibiotics, sulfonamides. salicylates and bromides, toothpastes<br />
and powders and even mineralized drinking water.<br />
oour<br />
(Refer to diet slip on Sodium Restricted Diet).<br />
Gout Is a disorder <strong>of</strong> purine metabolism In which excess uric acid<br />
appears In the blood and sodium urates are deposited as tophi in the small<br />
joints and the surrounding tissues.<br />
Manifestations<br />
1. An Increase in serum uric acid concentrations.<br />
2. Recurrent attacks <strong>of</strong> the characteristic type <strong>of</strong> acute arthritis.<br />
3. Deposits <strong>of</strong> sodium urate monohydrates which appear chiefly In and<br />
around the joints <strong>of</strong> the extremities and may lead to joint destruction<br />
and severe crippling.<br />
4. Renal disease involving glomerular, tubular and Interstitial tissues<br />
(sometimes including deposits <strong>of</strong> urate crystals) and blood vessels<br />
and in which hypertension and urolithiasis and kidney stones are<br />
common.<br />
The normal serum uric acid varies from 2 to 6 mg per 100 ml <strong>of</strong> plasma<br />
or serum. Patients with gout have levels <strong>of</strong> 6 to 10 mg. and rarely up to<br />
20 mg per 100 ml <strong>of</strong> serum or plasma.<br />
Dietary Management<br />
Because purines are synthesized in the body from simple metabolites,<br />
It is unlikely that avoidance <strong>of</strong> foods high in purine will decrease the uric<br />
acid pool. but since purine metabolism is disturbed, restriction <strong>of</strong> foods<br />
containing nucleoprotelns which give rise to purine is Indicated. Fats are<br />
believed to prevent the normal excretion <strong>of</strong> urates: it should there<strong>for</strong>e be<br />
used in moderation. Protein should be adequate but not excessive.<br />
Sufficient calories and carbohydrates should be provided <strong>for</strong> in the diet<br />
which have a tendency to increase uric acid excretion.<br />
(Refer to Diet Slip on Low Purine Diet)
FRUIT eXCtlANGES<br />
Fruits are important <strong>for</strong> their vitamin, minerai and fiber contents.<br />
Include at least two to three exchanges dally In the diet, one <strong>of</strong> which<br />
should be rich In Vitamin C.<br />
Anonas, kamatslle, cashew, tlesa, datlles, guava, pomelo. guwayabano,<br />
slnlguelas, strawberry, atls and dalanghlta are good sources <strong>of</strong> Vitamin C.<br />
Mango and papaya contain both vitamins A and C. Tlesa is also an<br />
excellent source <strong>of</strong> provitamin A. Bananas, oranges and dried fruits are<br />
S(;lUrces <strong>of</strong> potassium. Bananas contain magnesium and vitamin B 6 •<br />
Fruits may be used fresh, dried, canned, frozen or cooked. Some<br />
fresh fruit juices like kalamansl (Philippine lemon), dayap and lemon may<br />
be rated as 'free food' when used as flavoring, sauce or when diluted and<br />
sweetened with artificial sweeteners. fruits may cause a temporary increase<br />
in blood sugars, thus meal plans <strong>for</strong> patients with diabetes mellitus allow no<br />
more than 5 exchanges a day.<br />
Some misconceptions about fruits are the following:<br />
1. Kalamansl or any other sour fruit juice when taken flrst thing In<br />
the morning is a sure reducing <strong>for</strong>mula.<br />
2. fruits, since they are sweet, should be avoided by diabetics.<br />
3. fruits contain no calorie and thus can be taken freely.<br />
The truths are: kalamansl or any other sour fruit juice does not have<br />
special reducing properties: the natural sweetness <strong>of</strong> fruit Is not<br />
contraindicated <strong>for</strong> diabetes: each exchange <strong>of</strong> fruit contains 40 kilocalories,<br />
thus fruits should be computed Into the meal plan. Like any other foods<br />
the use <strong>of</strong> fruits should be regulated. Some physicians and dietitians prefer<br />
to use whole fruits rather than juice In <strong>diets</strong> <strong>for</strong> patients with diabetes<br />
because the latter have a greater glycemic effect.<br />
Fruit juice consists <strong>of</strong> unfermented but fermentable liquid obtained<br />
from native fresh fruit, with nothing added or subtracted. fruit juice Is also<br />
commercially available In the <strong>for</strong>m <strong>of</strong> fruit juice drink and fruit juice<br />
concentrate. Fruit juice drink Is a ready-to-drink beverage prepared by<br />
mixing water with fruit concentrate and Into which sugar and citric acid may<br />
be added to adjust the soluble solid content and acidity <strong>of</strong> the product.<br />
The main Ingredients consist <strong>of</strong> fruit juice concentrate, essential oils,<br />
essences <strong>of</strong> extracts, with or without added sugar. Concentrated fruit juice<br />
Is the fruit juice which Is. concentrated by the removal <strong>of</strong> part <strong>of</strong> water but<br />
not dried.
Food Wt.(g) Measure+<br />
A.P. e.r,<br />
ripe b.c 10.3 60 I slice (12 x 7 em) or 1/2 cup cubed<br />
indian 140 80 I (6 em diameter)<br />
paho' 92 70 9 small<br />
Mangosteen' 212 55 .3 (6 em diameter each)<br />
Marang (2 I ) 45 .35 1/2 <strong>of</strong> 12 x 10 em<br />
Melon kastila .317 200 I sliee (12 x 10 x.3 ern)<br />
or 1-1/.3 eup<br />
Papaya. ripe e.c 1.3.3 85 I slice (lOx 6 x 2 cm) or .3/4 eup<br />
Pear' 118 85 I (6 em diameter)<br />
Pineapple 129 75 I sllee (lOx 6 x 2 em)<br />
or 1/2 cup<br />
Rambutan 1.39 50 8 (.3 cm diameter each)<br />
Santol' 127 75 I (7 cm diameter)<br />
Singkamas tuber 124 110 1/2 <strong>of</strong> 9 em diameter or I eup<br />
Siniguelas 78 50 5 (.3 em diameter each)<br />
Star apple 12.3 65 1/2 <strong>of</strong> 6 em diameter<br />
Strawberry- 168 165 1-1/4cups<br />
Suha' 160 90 .3 segments (8 x 4 x .3 cm each)<br />
Tamarind. ripe .34 15 2 <strong>of</strong> 6 segments each<br />
Tiesa ab.c 41 .30 1/4 <strong>of</strong> 10 em diameter<br />
Watermelon' 226 140 I slice (12 x 6 x.3 em) or I eup<br />
canned, drained:<br />
Apple sauee 45 .3 tablespoons<br />
Fruit eocktail 40 .3 tablespoons<br />
Peach halves 65 1-1/.3 halves<br />
Pineapple. crushed 60 .3 tablespoons<br />
Pineapple. slieed .35 I slice (7 em diameter)<br />
+ Unless specified. all measures refer to whole fruit.<br />
• These fruits are good sources <strong>of</strong> fiber.<br />
b These fruits are good sources <strong>of</strong> pro-vitamin A.<br />
e These fruits are rich sources <strong>of</strong> vitamin C. Include at least one exchange In the diet dally.
Food Wt. (g) Measure'<br />
E. P.<br />
Kalamay : Latik 50 I (4 x 6 x 2 em)<br />
Ube 55 I slice (7 x 3<br />
x 1-1/2 em)<br />
Kutsinta 60 I (6 em diameter x 2-1/2 em)<br />
Palltaw, walang niyog 55 4 (7-1/2 x 4 x 0.3 em each)<br />
Puto Bumbong 40 2 (II x 2 x I em each)<br />
Pula 45 3 (4 x 3 em each)<br />
Puti 45 I slice (9-1/2 x 3 x 3-1/2 em) or<br />
1-1/2 round <strong>for</strong> 5 em<br />
diameter x 3 em thick)<br />
Seko, bilog 25 3 (3-1/2 em diameter<br />
x 1-1/2 em thick each)<br />
Seko haba, 25 5 (5 em long x 2 em<br />
may nlyog' diameter each<br />
Sapln-sapin 75 I slice (5 x 3 x 4 em)<br />
Suman lbos 60 I (8 x 4 x 2 em)<br />
Kamoteng kahoy 45 1/2 <strong>of</strong> 15 x 3 x 2 em<br />
Llhiya' 55 I (8 x 4 x 2 em)<br />
Marwekos' 50 2 (9 x 3 x 2 em each)<br />
Tamales 100 2 (7 x 6 em each)<br />
Tlkoy 40 I 'sltce (10 x 3 x 1-1/2 em)<br />
Tuplg 35 1/2 <strong>of</strong> 14x 3x I em<br />
B. meE EQUIVALENTS:<br />
I. Bread<br />
Pan arnerlkano<br />
Pan de bonete'<br />
Pan de leche<br />
Pan de limon<br />
Pan demonay<br />
Pan de sal<br />
Roils (hotdog!<br />
hamburger)<br />
.. Unless specified, all measures refer to piece.<br />
• These foods are good sources <strong>of</strong> fiber.<br />
40<br />
40<br />
40<br />
40<br />
40<br />
40<br />
40<br />
2 (9 x 8 x I em each)<br />
I (6 em diameter base<br />
x 7 em thick)<br />
I (3 x 8 x 8 em)<br />
I (6 x 5 x 4 em)<br />
I (10 x 9 x 4 em) !<br />
3 (5 x 5 em each)<br />
I (II x 4 x 3 em)
I I<br />
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Shells: Halaan 75 1/3 cup shelled<br />
or 3 cups with shell<br />
Kuholb 50 1/2 cup shelled<br />
or 3 cups with shell<br />
Susong Piliplt 65 1/3 cup shelled<br />
or 2 cups with shell<br />
5. Beans<br />
Paros 60 1 cup shelled<br />
or 2-2/3 cups<br />
with shell<br />
Pigeon pea seeds. dried'<br />
(kadyos. buto, tuyo)<br />
55 1/3 cup<br />
.-<br />
6. Cheese<br />
Cottage cheese 60 1/3 cup<br />
7. Processed Foods<br />
A. Fish Products<br />
Dried:<br />
Dalng:<br />
Alakaak, alumahan. blsugo. 20 I (15-1/2 x 8 ern)<br />
biyang puti<br />
Lapu-lapu 20 1/4 <strong>of</strong> :30 x 40 cm<br />
Sapsap 20 3 (9 x 5 cm each)<br />
Tamban 20 1 (16 x 3 ern)<br />
Tanigi 20 1 slice (16 x 6 ern)<br />
Tinapa:<br />
Bangos 30 1/4 <strong>of</strong> 20 x 8 cm<br />
Galunggong 30 1 (16 x 4 cm)<br />
Tamban 25 1 (16 x 5 cm)<br />
Tuyo:<br />
Alamang 15 1/3 cup<br />
Ayungln, dills. sapsap. 20 3 (11-1/2 x 8 ern each)<br />
tunsoy<br />
+ Unless specified, all measures refer to piece .<br />
• These foods are good sources <strong>of</strong> fiber.<br />
"This food is a good source <strong>of</strong> vitamin A.
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ALCOHOLIC BEVERAGES<br />
Alcohol furnishes 7 calories per gram. It is metabolized like fat and<br />
should be computed as fat exchange when used. Its use should be planned<br />
by the dietitian in consultation with the physician taking into consideration<br />
the patient"s food habits. The high caloric density should be considered<br />
when used. by obese individuals. Since alcohol inhibits gluconeogenesis, it<br />
can cause hypoglycemia in the patient with insulin-dependent diabetes.<br />
The following are considerations in the use <strong>of</strong> alcoholic beverages by<br />
diabetic or overweight individuals: .<br />
I. Use alcohol only when the diabetes is under control.<br />
2. Use alcohol in moderation and only with meals and snacks.<br />
3. Avoid or limit wines, liquors, beer and all sweetened mixed drinks<br />
because the high sugar content may cause hyperglycemia.<br />
4. A small amount <strong>of</strong> alcohol may be incorporated occasionally in the<br />
meal plan if the person is at his ideal body weight and provided it<br />
is allowed by the physician.<br />
Because alcohol contains calories and stimulates appetite, it<br />
should be avoided by individuals on weight reduction diet.<br />
5. If alcohol is used, subtract its calorie equivalent from the fat<br />
allowance.<br />
ALCOHOLIC BEVERAGE LIST<br />
This list gives the fat equivalents <strong>of</strong>some commonly used alcoholic beverages.<br />
Beverage Wt. (g) Measure+ Fat Kcalorles<br />
Exchanges<br />
Basi 170 I glass - 6 oz 4 185<br />
Beer, cerveza 320 I bottle - I I oz 3-1/2 163<br />
Brandy, cognac 30 I brandy glass 1-1/2 75<br />
Daiquiri 56 I cocktail glass 3 124<br />
Gin, dry 43 I jigger 2-1/2 107<br />
Gin, (Ginebra) 360 I bottle - 12 oz 18-1/2 832<br />
High ball 240 I glass 4 170<br />
Manhattan 56 I cocktail glass 4 167<br />
Martini 56 I cocktail glass 3 143<br />
Mint Julep 240 I glass 5 217<br />
Old Fashioned 240 I glass 4 183<br />
. Unless specrned: 1 glass-8 oz: brandy glass» I 02; cocktail glass", 2 02; 'Jigger -<br />
wine gla55",,3-1/2 02<br />
0<br />
,
Rum 43 I jigger 2·1/2 107<br />
Tom Collins 300 I tall glass-I 0 oz 4 182<br />
Tuba 240 I glass 2 89<br />
Whisky, scotch 43 I jigger 2·1/2 107<br />
Wine, red 100 I wine glass 1·1/2 73<br />
Wine, white 100 I wine glass 2 85<br />
Wine, champagne 100 I wine glass 2 85<br />
(sweet &: dry)<br />
Wine, port 100 I wine glass 3·1/2 160<br />
Wine, rose 100 I wine glass 2 85<br />
Wine, vermouth, 100 I wine glass 2·1/2 108<br />
French<br />
Wine, vermouth 100 I wine glass 4 170<br />
. Unless specified: I glass..8 OZ; brandy glass-l oz: cocktail glass_2 oz: jlgger_I·I/2 oz:<br />
wine glass=3-1/2 oz
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APPENDIX<br />
BEVERAGE LIST<br />
This list gives the sugar equivalents/nutrient composition <strong>of</strong> some commonly used<br />
beverages.<br />
A. S<strong>of</strong>t drink 237 1 bottle- 5 100<br />
regular size<br />
B. Fruit Flavored Drink<br />
Concentrate<br />
Grape 5 1 teaspoon 1 20<br />
Grapefruit,<br />
lemon, orange,<br />
strawberry<br />
10 2 teaspoons 1 20<br />
Mango,<br />
'guwayabano, .<br />
pineapple-pomelo,<br />
pomelo<br />
20 4 teaspoons 1 20<br />
Powder<br />
Tetra-Brick-<br />
5 1 teaspoon 1 20<br />
Apple 250 1 tetra-brick 6-1/2 130<br />
Guwayabano 250 1 tetra-brick 7-1/2 150<br />
Mango 200 1 tetra-brick 5-1/2 110<br />
Melon 200 1 tetra-brick 8-1/2 170<br />
Orange 250 1 tetra-brick 6-1/2 140<br />
Pineapple<br />
Plastic Bottle<br />
Mr. Juicy<br />
250 1 tetra-brick 6 120<br />
orange 225 1 small plastic<br />
bottle<br />
4-1/2 90<br />
+ Nutrition in<strong>for</strong>mation taken from product label.<br />
EJ<br />
Source: Food Exchange Lists <strong>for</strong> Meal Planning (3rd Revision)<br />
<strong>Department</strong> <strong>of</strong> Science and Technology, FNRI Publication No. 57 ND 8(3) 1994
This list gives the nutrient composition <strong>of</strong> other commercially available flavored milk<br />
drink, yoghurt/diet s<strong>of</strong>t drink.<br />
Net<br />
Beverage Contents ''''Measure Kcal PRO Fat CHO<br />
(ml)<br />
C. Flavored Milk Drink'<br />
Chocolate 250 1 tetra-brick 200 8 5 31<br />
Fruit<br />
Banana split 230 1 tetra-brick 160 6 2 29<br />
Melon Recomb. 250 1 tetra-brick 200 8 5 31<br />
Strawberry 250 1 tetra-brick 220 8 8 31<br />
Full Cream<br />
Mecca 230 1 tetra-brick 210 7 7 28<br />
Vanilla 230 1 tetra-brick 210 7 7 28<br />
Chocolate 230 1 tetra-brick 210 8 7 29<br />
O. Powdered Drink<br />
Klim Lite H 25 4 tablespoons 103 8 3 12<br />
Cocoa 25 5 tablespoons 68 5 5 12<br />
Milo 15 2-1/2 tablespoons 57 2 0.1 12<br />
Ovaltine 15 2 tablespoons 57 2 0.1 12<br />
E. Yoghurt Drink'<br />
Natural 125 1 bottle 100 2
Food Wt. (g) Measure' Exchanges Kcalories<br />
E.P.<br />
Instant noodles 40 1/2 <strong>of</strong> 80 gm. pack 1 rice, 1-1/2 fat 168<br />
(chicken/beef flavor)<br />
Skyflakes 35 4 pieces 1 rice, 1-1/2 fat 168<br />
Cheese roll 50 1 (10-1/2 x 5-1/2 cm) 1 rice, 184<br />
1/2 HF·... meat<br />
1/2 fat<br />
Butter cookies 35 7 (8 x 2 cm each) 1 rice, 2 fat 190<br />
Doughnut 45 1/2 <strong>of</strong> 9 x 3 cm 1 rice, 2 fat 190<br />
Gurgurya 35 23 (4 x 1 cm each) 1 rice, 2 fat 190<br />
Piii nut cookies 35 6 (5 x 1 cm each) 1 rice, 2 fat 190<br />
Wafer 35 7 (5 cm square each) 1 rice, 2 fat 190<br />
Corn chips 40 1-1/3cups 1 rice, 2-1/2 fat 212<br />
(cheese flavor)<br />
Eclair 100 1 (18 x 2 cm) 1 rice, 2-1/2 fat 212<br />
Sunflower biscuit 40 9 (7-1/2 x 4-1/2 cm each) 1 rice, 2-1/2 fat 212<br />
Croissant, plain 65 1 (10x5-1/2cm) 1 rice, 3 fat 235<br />
Pork pie 55 1 (7 x 11 x 2 cm) 1 rice, 3 fat 235<br />
Potato chips 45 1-1/2 cups 1 rice, 3 fat 235<br />
Muffin 110 1 (8 cm diameter) 2 rice, 2 fat 290<br />
MEAT, FISH, POULTRY PRODUCTS, BEANS;<br />
White kidney 55 1/3 cup 1/2 LF"meat, 71<br />
beans seeds- I 1/2 rice<br />
dried (abitsuelas,<br />
buto puti, tuyo)<br />
Chili con carne 105 1 cup 1 LF meat,<br />
1/2 rice 91<br />
Mung bean' 75 3/4 cup 1 LF meat, 91<br />
(mung go) 1/2 rice<br />
Oyster 105 2/3 cup 1 LF meat, 91<br />
1/2 rice<br />
Salt .water mussel 45 1/4 cup 1 LF meat, 91<br />
(tahonq) 1/2 rice<br />
Taho, plain 275 2-3/4 cups 1 LF meat, 91<br />
1/2 rice<br />
Luncheon meat 55 2 slices 1 MF+++meat, 106<br />
(9 x 5 x 1 cm each) 1 tsp. sugar<br />
Murkon 60 2 slices 1 MF meat, 106<br />
(5-1/2 x 1-1/2 cm each) 1 tsp. sugar<br />
+ Unless specified, all measures referto piece.<br />
++ Low fat<br />
+++ Medium fat<br />
++++ High fat<br />
..These foods are good sources <strong>of</strong> fiber.<br />
EJ<br />
,
Food<br />
Wt. (g)<br />
E.P.<br />
Measure·<br />
Cheese spread 55 4 tablespoons<br />
Meat loaf, canned 70 2 slices<br />
(9 x 5 x 1-1/4 cm each)<br />
Potted meat 75 5 tablespoons<br />
Lima beans, 75 1/2 cup<br />
seeds," dried<br />
(patani, buto)<br />
Century egg 65 1 piece<br />
Chickpea seeds, 65 1/2 cup<br />
boiled (garbansos,<br />
buto, linaga)<br />
Clam (tulya) 70 1/4 cup, shelled or<br />
5-1/2 cups with shell<br />
Cow pea seeds" 65 1/2 cup<br />
(paayap, buto)<br />
Fishball 95 6 (3-1/2 cm diameter each)<br />
Hotdog 70 2 (10 x 4 cm each)<br />
Peanut Cracker 35 1/3 cup<br />
Cheese, native 60 2 slices<br />
(4 x 4 x 1 cm each)<br />
Peanuts, boiled 60 1/2 cup<br />
Spam 55 3 slices<br />
(8 x 5 x 1 cm each)<br />
Lite hotdog 55 1 piece<br />
Chicken spread 70 5 tablespoons<br />
Embutido 60 2-1/2 slices<br />
(5 x 1-1/2 cm each)<br />
Hamburger 50 2·1/2 (4-1/2 x 1 cm each)<br />
Longanisa, Bilbao 40 2 (6 x 2 em each)<br />
+ Unless specified, all measures refer topiece.<br />
•These foods are good sources <strong>of</strong>fiber.<br />
++ lowfal<br />
+++ Medium fat<br />
++++ High fal<br />
G<br />
Exchar,ges Kcalories<br />
1 MF meat, 116<br />
1-1/2 tsp. sugar<br />
1 MF meat, 116<br />
1-1/2 tsp. sugar<br />
1 MF meat, 116<br />
1-1/2 tsp. sugar<br />
1/2 LF meat, 120<br />
1 rice<br />
1 MF meat, 136<br />
1/2 rice<br />
1 LF meat, 141<br />
1 rice<br />
1 LF++meat, 141<br />
1 rice<br />
1 LF meat, 141<br />
1 rice<br />
1 LF meat, 1 rice 141<br />
1 HF++++meat, 144<br />
1/2 fat<br />
1 HF meat, 162<br />
2 tsp. sugar<br />
1 HF meat, 167<br />
1 fat<br />
1 HF meat, 167<br />
1/4 rice, 1 tat<br />
1 HF meat, 1 fat 167<br />
1-1/2 MF+++ meat, 169<br />
2 tsp. sugar<br />
1 HF meat, 1/2 tat 174<br />
1-1/2 tsp. sugar<br />
1 HF meat, 1 tat 187<br />
1 tsp. sugar<br />
1 HF meat, 1 fat 187<br />
1 tsp. sugar<br />
1 HF meat, 2 fat 212
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Food'<br />
Wt. (g)<br />
E.P.<br />
Measure· Exchanges Kcalories<br />
Pork : Kasim 55 1 slice (4·1/2 x 4 1 HF++++meat, 212<br />
Ij<br />
: Liempo sa<br />
Tiyan<br />
55<br />
x 2-1/2 cm)<br />
1 slice (9-1/2 x 3<br />
x 1/2 cm)<br />
2 fat<br />
1 HF meat,<br />
2 fat<br />
212<br />
: Tadyang 90 4 (12 x 2 x 2 cm each) 1 HF meat, 212<br />
APcooked 2 fat<br />
I Liverspread 65 4-1/2 tablespoons 1 HF meat, 217<br />
1 fat, 1/2 rice<br />
I I Cashew, roasted 40 1/3 cup 1 HF meat, 2 fat 232<br />
I 2 tsp. sugar<br />
I Pork : Buntot 70 1 slice (10 x 4 x 2 cm) 1 HF meat, 257<br />
i AP cooked 3 fat<br />
I : Paypay 80 1 slice (7 x 6 x 3-1/2 cm) 1 HF meat, 3 fat 257<br />
I : Liempo sa 75 1 slice (8 x 4 1 HF meat, 347<br />
I Hulihan x 2·1/2 cm) 5 fat<br />
: Likod 95 1 slice (8 1/2 x 6 x 2 cm) 1 HF meat, 347<br />
5 fat<br />
: Tagiliran, 90 1 slice (7 x 6 1 HF meat, 347<br />
laman x 2 1/2cm) 5 fat<br />
Longanisa: Native 75 3 (2-1/2 ern each) 1 HF meat, 7 fat 437<br />
Makaw 60 2·1/2 1 HF meat, 470<br />
(12 x 2 cm each) 7-1/2 fat,<br />
1/2 tsp. sugar<br />
+ Unless specified, all measures refer to piece.<br />
++++ High fat
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APPENDIX<br />
COMPOSITION OF<br />
COMBINATION FOODS<br />
This list gives the macronutrient composition <strong>of</strong>some common combination<br />
foods.<br />
Food WI. (9) Measure + Kcalories PRO Fat CHO<br />
E.P.<br />
Adobong Saboy 75 1/2 cup 302 8 24 14<br />
Gallos de<br />
Garbanzos- 220 1 cup 260 8 0.5 56<br />
Dinuguan 185 1 cup 124 14 6 3<br />
Ginataang<br />
Halo-halo 95 1/2 cup 103 0.9 0.8 23<br />
Kare-kare<br />
w/ Sagoong 80 1/2 cup 103 8 6 5<br />
Kilawin, Int.<br />
Organs 85 1/2 cup 113 2 3 18<br />
Litsong Saboy 50 1 (4 x 5-1/2 273 8 26 1<br />
x 1-1/2 cm)<br />
Lumpia, Fresh 260 1 (14x6cm) 273 3 2 61<br />
w/ Sauce<br />
Lumpia, Fried, 50 1 (7-1/2 x 3-1/2 cm 137 2 8 13<br />
Toge diameter)<br />
Lumpia<br />
w/ Peanut 260 1 (14x 6 cm) 403 26 19 33<br />
Sauce<br />
Menudo 160 2/3 cup 144 8 4 22<br />
Menudo (More <strong>of</strong><br />
Potatoes) 85 1/3 cup 189 8 14 7<br />
Okay w/ Tagunton 85 1 (8 cm diameter 184 5 9 20<br />
xt ern thick)<br />
Putsero 120 1 cup 282 8 17 23<br />
+ Unless specified. all measures refer to piece.<br />
"This food is a good source <strong>of</strong> fiber.<br />
EJ<br />
Source; Food Exchange Lists <strong>for</strong> Meat Planning (3rd Revision)<br />
<strong>Department</strong> <strong>of</strong> Science and Technology, FNRI Publication No. 57 NO 8(3) 1994
Product<br />
E<br />
APPENDIX<br />
FATTY ACID CONTENT<br />
OF COMMON FATS AND OILS<br />
PerTablespoon<br />
Saturated Cholesterol .Polyunsaturated<br />
Mono·<br />
unsaturated<br />
fatty acids fatty acids fatty acids<br />
(g) (mg) (g) (g)<br />
Rapeseed 0.9 a 4.5 7.6<br />
(Canola oil)<br />
Safflower oil 1.2 a 10.1 1.6<br />
Sunflower oil 1.4 a 5.5 6.2<br />
Peanut butler 1.5 a 2.3 3.7<br />
(smooth)<br />
Corn oil 1.7 a 6.0 3.3<br />
Olive oil 1.6 a 1.1 9.9<br />
Margarine 1.6 a 3.9 4.6<br />
(s<strong>of</strong>t)<br />
Sesame oil 1.9 a 5.7 5.4<br />
Soybean oil 2.0 a 7.9 3.2<br />
Margarine 2.1 a 3.6 5.1<br />
(stick)<br />
Peanut oil 2.3 a 4.3 6.2<br />
Lard 5.0 12 1.4 5.6<br />
Butler 7.1 31 0.4 3.3<br />
Coconut oil 11.6 a 0.2 0.6<br />
This table gives the fat content <strong>of</strong> the most common fats and oils available in the<br />
market, starting from those with a low saturated fat (i.e., saturated fatly acids) content<br />
to those with a hiqh saturated fat content. All fats and oils are high in calories (135<br />
Kcalories per tablespoon).<br />
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APPENDIX<br />
WEIGHT-FOR-HEIGHT<br />
FOR FILIPINOS<br />
(25-65 Years)<br />
HEIGHT WEIGHT (kg) HEIGHT WEIGHT (kg)<br />
(cm) MALE FEMALE .: (cm) MALE FEMALE<br />
.<br />
129 29.5-36.0 160 48.4-59.2 47.9-58.5<br />
130 30.1-36.8 161 49.1-60.1 48.5-59.3<br />
131 30.7-37.5 162 49.9-60.9 49.1-60.0<br />
132 31.3-38.2 163 50.6-61.8 49.7-60.7<br />
133 31.9-38.9 164 51.3-62.7 50.3-61.4<br />
134 30.1-36.8 32.5-39.7 165 52.0-63.5 50.8-62.2<br />
135 30.8-37.7 33.1-40.4 . 166 52.7-64.4 51.4-62.9<br />
136 31.5-38.5 33.6-41.4 167 53.4-65.2 52.0-63.6<br />
137 32.2-39.4 34.2-41.8 168 54.1-66.1 52.6-64.3<br />
138 32.9-40.3 34.8-42.6 169 54.8-67.0 53.2-65.0<br />
139 .33.6-41.1 35.4-43.3 170 55.5-67.8 53.8-65.8<br />
140 34.4-42.0 36.0-44.0 . 171 56.2-68.7<br />
141 35.1-42.8 36.6-44.8 172 56.9-69.6<br />
142 35.8-43.7 37.2-45.5 173 57.6-70.4<br />
143 36.5-44.6 37.8-46.2 174 58.3-71.3<br />
144 37.2-45.4 38.4-47.3 175 59.0-72.1<br />
145 37.9-46.3 39.0-47.6 176 59.7-73.0<br />
146 38.6-47.2 39.6-48.4 177 60.4-73.9<br />
147 39.3-48.0 40.2-49.1 178 61.1-74.7<br />
148 40.0-48.9 40.8-49.8 179 61.8-75.6<br />
149 40.7-49.7 41.4-50.5 180 62.6-76.4<br />
150 41.4-50.6 41.9-51.3 181 63.2-77.3<br />
151 42.1-51-5 42.6-52.0 182 64.0-78.2<br />
152 42.8-52.3 43.1-52.7<br />
153 43.5-53.2 43.7-53.4<br />
154 44.2-54.0 44.3-54.1<br />
155 44.9-54.9 44.9-54.9<br />
156 45.6-55.8 45.5-55.6<br />
157 46.3-56.3 46.1-56.4<br />
158 47.0-57.5 46.7-57.1<br />
159 47.8-58.4 47.3-57.8<br />
EJ<br />
Source: Food Exchange Lists <strong>for</strong> Meal Planning (3rd Revision)<br />
<strong>Department</strong> oreScienee and Technology. FNRI Publication No. 57 ND 8(3) 1994<br />
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