Lactating
Equivalents of one serving portion of common foods
Fats and Oils
1 tsp coconut oil (5g)
1 Tbsp coconut cream
1 tsp margarine/butter
2 tsps peanut butter
1 tsp mayonnaise
Sugar / Sweets
1 tsp sugar (5g)
1 tsp honey
1 tsp fruit flavored drink (powder)
2-3 tsps fruit flavored drink (concentrate)
1 pc hard candy
1/5 glass softdrink/ flavored drink
2 tsp jam/ jelly/ preserves
Fish, Shellfish, Meat & Poultry
1 pc medium size fish
1/3 cup shellfish, shelled
3 cm cube cooked pork/ beef/ chicken
Egg, Dried Beans and Nuts
1/3 cup cooked dried beans/ nuts
1/2 cup tofu
1 piece tokwa
1 piece chicken egg
1 slice cheese
Milk and Milk Products
1 glass whole milk
1/2 cup evaporated milk diluted with 1/2 glass water
4 Tbsps powdered whole milk diluted to 1 glass of water
Vegetables
1 serving of leafy vegetables = 1 cup raw or 1/2 cup cooked
1 serving of other vegetables = 1 cup raw or 1/2 cup cooked
Fruits
1 serving of vit-C-rich fruits = 1 med sized fruit or 1 slice of a big fruit
1 serving of other fruits = 1 med sized fruit or 1 slice of a big fruit
Rice, Corn, Root Crops, Bread and Noodles
1 cup cooked rice = 4 slices of loaf bread
= 5 pcs small pan de sal
= 1 cup of corn
= 2 slices/pieces of puto
= 2 cups of noodles
= 1 cup of yellow kamote
Pregnant
Equivalents of one serving portion of common foods
Fats and Oils
1 tsp coconut oil (5g)
1 Tbsp coconut cream
1 tsp margarine/butter
2 tsps peanut butter
1 tsp mayonnaise
Sugar / Sweets
1 tsp sugar (5g)
1 tsp honey
1 tsp fruit flavored drink (powder)
2-3 tsps fruit flavored drink (concentrate)
1 pc hard candy
1/5 glass softdrink/ flavored drink
2 tsp jam/ jelly/ preserves
Fish, Shellfish, Meat & Poultry
1 pc medium size fish
1/3 cup shellfish, shelled
3 cm cube cooked pork/ beef/ chicken
Egg, Dried Beans and Nuts
1/3 cup cooked dried beans/ nuts
1/2 cup tofu
1 piece tokwa
1 piece chicken egg
1 slice cheese
Milk and Milk Products
1 glass whole milk
1/2 cup evaporated milk diluted with 1/2 glass water
4 Tbsps powdered whole milk diluted to 1 glass of water
Vegetables
1 serving of leafy vegetables = 1 cup raw or 1/2 cup cooked
1 serving of other vegetables = 1 cup raw or 1/2 cup cooked
Fruits
1 serving of vit-C-rich fruits = 1 med sized fruit or 1 slice of a big fruit
1 serving of other fruits = 1 med sized fruit or 1 slice of a big fruit
Rice, Corn, Root Crops, Bread and Noodles
1 cup cooked rice = 4 slices of loaf bread
= 5 pcs small pan de sal
= 1 cup of corn
= 2 slices/pieces of puto
= 2 cups of noodles
= 1 cup of yellow kamote
Elderly
Equivalents of one serving portion of common foods
Fats and Oils
1 tsp coconut oil (5g)
1 Tbsp coconut cream
1 tsp margarine/butter
2 tsps peanut butter
1 tsp mayonnaise
Sugar / Sweets
1 tsp sugar (5g)
1 tsp honey
1 tsp fruit flavored drink (powder)
2-3 tsps fruit flavored drink (concentrate)
1 pc hard candy
1/5 glass softdrink/ flavored drink
2 tsp jam/ jelly/ preserves
Fish, Shellfish, Meat & Poultry
1 pc medium size fish
1/3 cup shellfish, shelled
3 cm cube cooked pork/ beef/ chicken
Egg, Dried Beans and Nuts
1/3 cup cooked dried beans/ nuts
1/2 cup tofu
1 piece tokwa
1 piece chicken egg
1 slice cheese
Milk and Milk Products
1 glass whole milk
1/2 cup evaporated milk diluted with 1/2 glass water
4 Tbsps powdered whole milk diluted to 1 glass of water
Vegetables
1 serving of leafy vegetables = 1 cup raw or 1/2 cup cooked
1 serving of other vegetables = 1 cup raw or 1/2 cup cooked
Fruits
1 serving of vit-C-rich fruits = 1 med sized fruit or 1 slice of a big fruit
1 serving of other fruits = 1 med sized fruit or 1 slice of a big fruit
Rice, Corn, Root Crops, Bread and Noodles
1 cup cooked rice = 4 slices of loaf bread
= 5 pcs small pan de sal
= 1 cup of corn
= 2 slices/pieces of puto
= 2 cups of noodles
= 1 cup of yellow kamote
Adults (20-39yrs. old)
Equivalents of one serving portion of common foods
Fats and Oils
1 tsp coconut oil (5g)
1 Tbsp coconut cream
1 tsp margarine/butter
2 tsps peanut butter
1 tsp mayonnaise
Sugar / Sweets
1 tsp sugar (5g)
1 tsp honey
1 tsp fruit flavored drink (powder)
2-3 tsps fruit flavored drink (concentrate)
1 pc hard candy
1/5 glass softdrink/ flavored drink
2 tsp jam/ jelly/ preserves
Fish, Shellfish, Meat & Poultry
1 pc medium size fish
1/3 cup shellfish, shelled
3 cm cube cooked pork/ beef/ chicken
Egg, Dried Beans and Nuts
1/3 cup cooked dried beans/ nuts
1/2 cup tofu
1 piece tokwa
1 piece chicken egg
1 slice cheese
Milk and Milk Products
1 glass whole milk
1/2 cup evaporated milk diluted with 1/2 glass water
4 Tbsps powdered whole milk diluted to 1 glass of water
Vegetables
1 serving of leafy vegetables = 1 cup raw or 1/2 cup cooked
1 serving of other vegetables = 1 cup raw or 1/2 cup cooked
Fruits
1 serving of vit-C-rich fruits = 1 med sized fruit or 1 slice of a big fruit
1 serving of other fruits = 1 med sized fruit or 1 slice of a big fruit
Rice, Corn, Root Crops, Bread and Noodles
1 cup cooked rice = 4 slices of loaf bread
= 5 pcs small pan de sal
= 1 cup of corn
= 2 slices/pieces of puto
= 2 cups of noodles
= 1 cup of yellow kamote
Teen (13-19yrs. old)
Equivalents of one serving portion of common foods
Fats and Oils
1 tsp coconut oil (5g)
1 Tbsp coconut cream
1 tsp margarine/butter
2 tsps peanut butter
1 tsp mayonnaise
Sugar / Sweets
1 tsp sugar (5g)
1 tsp honey
1 tsp fruit flavored drink (powder)
2-3 tsps fruit flavored drink (concentrate)
1 pc hard candy
1/5 glass softdrink/ flavored drink
2 tsp jam/ jelly/ preserves
Fish, Shellfish, Meat & Poultry
1 pc medium size fish
1/3 cup shellfish, shelled
3 cm cube cooked pork/ beef/ chicken
Egg, Dried Beans and Nuts
1/3 cup cooked dried beans/ nuts
1/2 cup tofu
1 piece tokwa
1 piece chicken egg
1 slice cheese
Milk and Milk Products
1 glass whole milk
1/2 cup evaporated milk diluted with 1/2 glass water
4 Tbsps powdered whole milk diluted to 1 glass of water
Vegetables
1 serving of leafy vegetables = 1 cup raw or 1/2 cup cooked
1 serving of other vegetables = 1 cup raw or 1/2 cup cooked
Fruits
1 serving of vit-C-rich fruits = 1 med sized fruit or 1 slice of a big fruit
1 serving of other fruits = 1 med sized fruit or 1 slice of a big fruit
Rice, Corn, Root Crops, Bread and Noodles
1 cup cooked rice = 4 slices of loaf bread
= 5 pcs small pan de sal
= 1 cup of corn
= 2 slices/pieces of puto
= 2 cups of noodles
= 1 cup of yellow kamote
Kids (7-12yrs old)
Equivalents of one serving portion of common foods
Fats and Oils
1 tsp coconut oil (5g)
1 Tbsp coconut cream
1 tsp margarine/butter
2 tsps peanut butter
1 tsp mayonnaise
Sugar / Sweets
1 tsp sugar (5g)
1 tsp honey
1 tsp fruit flavored drink (powder)
2-3 tsps fruit flavored drink (concentrate)
1 pc hard candy
1/5 glass softdrink/ flavored drink
2 tsp jam/ jelly/ preserves
Fish, Shellfish, Meat & Poultry
1 pc medium size fish
1/3 cup shellfish, shelled
3 cm cube cooked pork/ beef/ chicken
Egg, Dried Beans and Nuts
1/3 cup cooked dried beans/ nuts
1/2 cup tofu
1 piece tokwa
1 piece chicken egg
1 slice cheese
Milk and Milk Products
1 glass whole milk
1/2 cup evaporated milk diluted with 1/2 glass water
4 Tbsps powdered whole milk diluted to 1 glass of water
Vegetables
1 serving of leafy vegetables = 1 cup raw or 1/2 cup cooked
1 serving of other vegetables = 1 cup raw or 1/2 cup cooked
Fruits
1 serving of vit-C-rich fruits = 1 med sized fruit or 1 slice of a big fruit
1 serving of other fruits = 1 med sized fruit or 1 slice of a big fruit
Rice, Corn, Root Crops, Bread and Noodles
1 cup cooked rice = 4 slices of loaf bread = 5 pcs small pan de sal
= 1 cup of corn
= 2 slices/pieces of puto
= 2 cups of noodles
= 1 cup of yellow kamote
Toddler
Equivalents of one serving portion of common foods
Fats and Oils
1 tsp coconut oil (5g)
1 Tbsp coconut cream
1 tsp margarine/butter
2 tsps peanut butter
1 tsp mayonnaise
Sugar / Sweets
1 tsp sugar (5g)
1 tsp honey
1 tsp fruit flavored drink (powder)
2-3 tsps fruit flavored drink (concentrate)
1 pc hard candy
1/5 glass softdrink/ flavored drink
2 tsp jam/ jelly/ preserves
Fish, Shellfish, Meat & Poultry
1 pc medium size fish
1/3 cup shellfish, shelled
3 cm cube cooked pork/ beef/ chicken
Egg, Dried Beans and Nuts
1/3 cup cooked dried beans/ nuts
1/2 cup tofu
1 piece tokwa
1 piece chicken egg
1 slice cheese
Milk and Milk Products
1 glass whole milk
1/2 cup evaporated milk diluted with 1/2 glass water
4 Tbsps powdered whole milk diluted to 1 glass of water
Vegetables
1 serving of leafy vegetables = 1 cup raw or 1/2 cup cooked
1 serving of other vegetables = 1 cup raw or 1/2 cup cooked
Fruits
1 serving of vit-C-rich fruits = 1 med sized fruit or 1 slice of a big fruit
1 serving of other fruits = 1 med sized fruit or 1 slice of a big fruit
Rice, Corn, Root Crops, Bread and Noodles
1 cup cooked rice = 4 slices of loaf bread
= 5 pcs small pan de sal
= 1 cup of corn
= 2 slices/pieces of puto
= 2 cups of noodles
= 1 cup of yellow kamote
