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Child Nutrition

Sample Meal Plans

ALTERNATIVE FOOD LIST

The following food items can be used as alternatives to the ones in the meal plan using approximately the same amount/serving.

VEGETABLE EXCHANGE

2 EXCHANGES VEGETABLE A = 16 KCALORIES = 3g CHO

  • 1 cup raw or 1/2 cup cooked (single or mixed)
VEGETABLE A

Ampalaya, Baguio Beans, Bamboo Shoot, Banana Heart, Cabbage, Cauliflower, Celery, Cucumber, Kangkong, Lettuce, Malunggay, Green Papaya, Patola, Pechay, Radish, Sitsaro, Tomato, Upo

1 EXCHANGE VEGETABLE A = 16 KCALORIES = 3g CHO - 1/2 cup raw or 1/2 cup cooked (single or mixed)

VEGETABLE B

Fresh Carrot, Coconut Shoot (ubod), Langka Hilaw, Mungbean Sprout (toge), Singkamas Pods (bunga), Singkamas Tuber (lamang ugat), Squash Fruit, Stringbeans Pod (sitaw, bunga)

Processed
  • 1 cup Asparagus Tips
  • 1 tablespoon Green Peas
  • 1/3 cup Mushroom, canned
  • 1/2 cup Undiluted Tomato Juice, canned
vegetable-exchange

RICE AND RICE PRODUCT EXCHANGE

1 EXCHANGE RICE = 100 KCALORIES = 23g CHO

  • 1/2 cup, packed Cooked Rice
  • 1-1/2 cups Thick Lugaw
  • 1 piece (Pan de Bonete, Pan de Leche, Pan de Limon, Pan de Monay, Hotdog Roll, Hamburger Bun)
  • 2 slices (White Bread, Whole Wheat Bread)
  • 3 small pieces Pan de Sal
  • 1/2 cup Mashed Potato
  • 1/2 cup Binatog
  • 1 cup (Corn Flakes, Baby Corn, Canned Golden Corn)
  • 1 cup Cooked Noodles (Bihon, Sotanghon, Spaghetti)
  • 1/2 cup Sweet Potato
  • 1 cup Cassava, Gabi
  • 1-1/3 cup Potato, Ube
  • 1/2 cup Breakfast Cereals
  • 1-1/4 cups Corn/Rice Curls and the likes
  • 1/2 cup cooked Sago
  • 5 pieces Lady Fingers/Broas
  • 22 pieces Pasencia
  • 1-1/2 pieces round Hopia
  • 1 piece Ensaymada
rice-exchange

FRUIT EXCHANGE

1 EXCHANGE FRUIT = 40 KCALORIES = 10g CHO

  • 1/2 piece Apple, Banana, Star Apple
  • 1 piece Banana (Saba), Atis, Pear, Santol, Indian Mango
  • 1 slice Guyabano, Ripe Mango (medium), Ripe Melon, Ripe Papaya, Pineapple, Watermelon
  • 2 piece Dalanghita, Guava
  • 10 pieces Grapes (seedless) or 4 pieces (3cm diameter)
  • 8 pieces Rambutan
  • 7 pieces Lansones
  • 5 pieces Lychees, Siniguelas
  • 3 segments ripe Tamarind
  • 1-1/4 cups Strawberry
Canned
  • 3 tablespoons Crushed Pineapple (unsweetened)
  • 1 slice Pineapple (unsweetened)
  • 1-1/2 cups Peach Halves (unsweetened)
  • 3 pieces Sweetened Prunes, Pitted Dates
  • 3 tablespoons Fruit Cocktail
  • 2 tablespoons or 1/4 cup Seedless Raisins
Others
  • 1 cup Buko Water
  • 3 tablespoons Sherbet
fruits-exchange

FAT EXCHANGE

1 EXCHANGE FAT = 45 KCALORIES

Saturated Fats
  • 1 strip Bacon
  • 1 teaspoon Butter, Coconut Oil, Margarine, Mayonnaise
  • 1 tablespoon Coconut Cream, Cream Cheese, Sandwich Spread, Heavy/Light Whipping Cream
  • 2 tablespoons Grated Coconut
Polyunsaturated Fats
  • 1 teaspoon Vegetable Oil (Corn, Canola, Sesame, Sunflower)
Monounsaturated Fats
  • 1 teaspoon Peanut Oil (Olive Oil, Shortening)
  • 2 teaspoons Peanut Butter
  • 5 pieces Pili Nut
  • 1/2 piece Avocado
fat-exchange

MEAT AND FISH EXCHANGE

1 EXCHANGE LOW FAT MEAT AND FISH = 41 KCALORIES

  • 1 matchbox size or 30 grams cooked Lean Meat (Beef, Chicken, Pork)
  • 1 small piece Chicken Leg (30g, cooked)
  • 1/4 Chicken Breast (30g cooked)
  • 1 slice Bangus, Lapu-Lapu, Tilapia (35g, cooked)
  • 1 piece Hasa-hasa, Dalagang Bukid, Galunggong (35g, cooked)
Dried Fish Products
  • 1 piece Tinapa Bangus, Galunggong (30g, cooked)
  • 1 piece Daing (20g, cooked)
Canned/Processed
  • 1/3 cup Flaked Salmon, Tuna in Brine
  • 1/3 cup Cottage Cheese

1 EXCHANGE MEDIUM FAT MEAT AND FISH = 86 KCALORIES

  • 1 matchbox size Beef
  • 1 matchbox size Pork Leg or Pata (30g, cooked)
  • 1 piece Chicken Egg, Salted Duck’s Egg
  • 9 pieces Quail Eggs
  • 1 slice (35 grams) or 4 pieces diced Cheddar Cheese
  • 1 medium or 2 small pieces Chicken Wings
  • 1 piece Chicken Head
  • 1/2 cup Soybean (40g, cooked)
  • 3 tablespoons Corned Beef
meat-exchange
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