1 cup raw leafy vegetable

2 cups cooked leafy vegetable

1/2 cup raw starchy vegetable

1/2 cup cooked starchy vegetable

1/2 cup pure vegetable juice

Leafy and non-starchy vegetables:

alugbati leaves ampalaya leaves ampalaya fruit baguio beans (abitsuelas) bamboo shoot (labong) banana heart (puso na saging) bataw pods cabbage camote leaves chinese Cabbage cauliflower celery chayote fruit chayote leaves cucumber eggplant gabi leaves kangkong lettuce malunggay leaves malunggay pods mushroom, fresh mustard leaves okra onion bulb papaya green patola pepper fruit pepper leaves petsay radish saluyot sigarilyas pods spinanch string beans leaves (sitaw, dahon) sweet pea pods (sitsaro) tomato upo

Starchy Vegetables:

carrot coconut shoot (ubod) cowpea, pods (paayap bunga) kamansi lima bean, pods (patani, bunga) mungbean sprout (toge) pigeon pea pods (kadyos, bunga) singkamas tubber (lamang ugat) squash fruit string beans pod (sitaw, bunga)

1 pc fruit:

apple banana saba chico atis balimbing indian mango pear santol star apple kiwi

1 slice fruit:

green mango ripe mango marang melon papaya pineapple watermelon

Other fruits:

dalanghita 2 pcs duhat 20 pcs grapes 10 pcs (small) or 4 pcs (large) lanzones 5 pcs lychees 5 pcs makopa 3 pcs mangosteen 3 pcs rambutan 8 pcs siniguelas 5 pcs strawberry 1 cups suha 3 segments jackfruit 3 segments tamarind 2 segments

Canned, drained fruits:

applesauce 3 tbsp fruit cocktail in light syrup 3 tbsp peach halves 1 1/3 halves pineapple, crushed 3 tbsp pineapple, sliced 1 slice

Dried:

champoy, salted- 4 pcs dates, pitted 3 pcs dikyam 2 pcs mango chips 2 pcs prunes , seedless 3 pcs raisins, seedless 2 tbsp

Fruit juices:

unsweetened fruit juice - 80 ml coconut juice - 240 ml

Milk and milk substitute:

nonfat powdered milk - 4 level tbsp whole milk - 120 ml nonfat milk - 240 ml low fat milk - 240 ml plain nonfat yogurt - 1/2 cup calcium-fortified low fat soy milk - 240 ml calcium-fortified non fat soy milk - 240 ml calcium-fortified vegetable juice - 240 ml

Cheese:

low fat soy cheese - 1 slice (30 g) low fat cheese - 1 slice (35 g) cottage cheese - 60 g

Rice and rice products:

cooked white rice - 1/2 cup cooked brown rice - 1/2 cup cooked rice gruel - 1 1/2 cup rice cake - 1 slice (30g) palitaw - 4 pcs espasol - 2 pcs

Bread:

slice bread, white - 2 slices pan de sal - 3 pcs small (45 g) mamon Tostado - 3 pcs lady fingers - 5 pcs hopia- 1 1/2 pc ensaymada - 1 pc whole wheat bread - 2 slices (45 g) sponge cake - 1 slice (40 g) plain ensaymada - 1 pc (35 g)

Corn products:

corn boiled - 1 cob (120 g) binatog - 1/2 cup corn flakes - 1 cup

Noodles, cooked:

bihon, macaroni, stonghon, spaghetti - 1 cup cooked pasta - 1 cup (75 g) cooked noodles - 1 cup (75 g)

Others:

breakfast cereals - 1/2 cup cornstarch - 5 tsp flour, all purpose - 3 tbsp sago, cooked - 1/2 cup cooked whole wheat cereals - 1/2 cup cooked rolled oats -1/2 cup all purpose flour - 3 tbsp cooked sago - 1/2 cup

Root crops:

sweet potato - 1/2 cup cassava - 1 cup gabi - 1 cup potato - 1 1/3 cups ubi - 1 1/3 cups

1 slice (30g) meat:

Beef

shank (bias), lean meat (laman), round (pierna corta at pierna larga), tenderloin (solomilyo), porterhouse steak (tagiliran, gitna), sirloin steak (tagiliran, hulihan), centerloin (tagiliran, unahan)

Carabeef

shank (bias), round (hita), meat (laman: bahagya, katamtaman at walang taba), shoulder (paypay), round (pierna corta at pierna larga), rump (tapadera)

Pork

lean pork tenderloin, well trimmed (lomo) meat (laman)

Poultry

chicken leg - 1 pc (30 g) chicken meat - 1 slice (30 g) chicken breast - 1 slice (30 g) chicken liver - 3/4 cup (35 g) chicken egg - 1 pc (60 g) quail egg - 9 pcs

Fish and seafood

bangus - 1 slice (35 g) galungggong - 1 pc (35 g) medium size tilapia - 1 pc (75 g) tuna - 1 slice (60 g) swahe -5 pcs sugpo - 2 pcs shelled clams - 1/3 cup shelled mussels - 1/3 cup salmon flakes - 1/3 cup tuna in brine - 1/3 cup

Deli/Specialty meats and fish

sardines - 1 pc (45 g) corned beef - 3 tbsp (40 g) tofu - 1 pc (60 g) lean ham - 1 slice (35 g) skinless longganisa - 1 pc (25 g) Vienna sausage - 4 pcs (70 g) lean tocino - 1 slice (45 g)

bacon - 1 strip (10 g) regular butter - 1 tsp coconut oil - 1 tsp olive oil - 1 tsp cream cheese - 1 tbsp regular mayonnaise - 1 tsp peanut butter - 2 tsp avocado - 1/2 slice all purpose cream - 1 tbsp roasted peanuts - 1/3 cup (25 g)