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Food Exchange
List
Within each group, these foods can be exchanged
for each other. You can use this list to give yourself more choices.
Vegetables contain 25 calories and 5 grams of carbohydrate.
One serving equals:
1/2 cup |
Cooked vegetables (carrots,
broccoli, zucchini, cabbage, etc.) |
1 cup |
Raw vegetables or salad
greens |
1/2 cup |
Vegetable juice |
If youre
hungry, eat more fresh or steamed vegetables. |
Fat-Free
and Very Lowfat Milk contain 90 calories per serving. One serving
equals:
1 cup |
Milk, fat-free or 1%
fat |
3/4 cup |
Yogurt, plain non fat or low
fat |
1 cup |
Yogurt, artificially
sweetened |
Very
Lean Protein choices have 35 calories and 1 gram of fat per serving. One
serving equals:
1 ounce |
Turkey breast or chicken
breast, skin removed |
1 ounce |
Fish fillet (flounder, sole,
scrod, cod, etc.) |
1 ounce |
Canned tuna in
water |
1 ounce |
Shellfish (clams, lobster,
scallop, shrimp) |
3/4 cup |
Cottage cheese, non fat or low
fat |
2 each |
Egg whites |
1/4 cup |
Egg substitute |
1 ounce |
Fat-free cheese |
1/2 cup |
Beans- cooked (black beans,
kidney, chick peas or lentils): count as 1 starch/bread and 1 very lean
protein |
Fruits contain 15 grams of carbohydrate and 60 calories.
One serving equals:
1 small |
Apple, banana, orange,
nectarine |
1 medium |
Fresh peach |
1 |
Kiwi |
1/2 |
Grapefruit |
1/2 |
Mango |
1 cup |
Fresh berries (strawberries,
raspberries or blueberries) |
1 cup |
Fresh melon cubes |
1/8 th |
Honeydew melon |
4 ounces |
Unsweetened Juice |
4 teaspoons |
Jelly or Jam |
Lean
Protein choices have 55 calories and 2-3 grams of fat per serving. One
serving equals:
1 ounce |
Chicken- dark meat, skin
removed |
1 ounce |
Turkey- dark meat, skin
removed |
1 ounce |
Salmon, Swordfish,
herring |
1 ounce |
Lean beef (flank steak, London
broil, tenderloin, roast beef)* |
1 ounce |
Veal, roast or lean
chop* |
1 ounce |
Lamb, roast or lean
chop* |
1 ounce |
Pork, tenderloin or fresh
ham* |
1 ounce |
Low fat cheese (3 grams or less
of fat per ounce) |
1 ounce |
Low fat luncheon meats (with 3
grams or less of fat per ounce) |
1/4 cup |
4.5% cottage cheese |
2 medium |
Sardines |
* Limit to 1-2
times per week |
Medium
Fat Proteins have 75 calories and 5 grams of fat per serving. One serving
equals:
1 ounce |
Beef (any prime cut), corned
beef, ground beef ** |
1 ounce |
Pork chop |
1 each |
Whole egg (medium)
** |
1 ounce |
Mozzarella cheese |
1/4 cup |
Ricotta cheese |
4 ounces |
Tofu (note this is a Heart
Healthy choice) |
** choose these
very infrequently |
Starches contain 15 grams of carbohydrate and 80 calories
per serving. One serving equals:
1 slice |
Bread (white, pumpernickel,
whole wheat, rye) |
2 slice |
Reduced calorie or "lite"
Bread |
1/4 (1 Ounce) |
Bagel (varies) |
1/2 |
English muffin |
1/2 |
Hamburger bun |
3/4 cup |
Cold cereal |
1/3 cup |
Rice, brown or white-
cooked |
1/3 cup |
Barley or couscous-
cooked |
1/3 cup |
Legumes (dried beans, peas or
lentils)- cooked |
1/2 cup |
Pasta- cooked |
1/2 cup |
Bulgar- cooked |
1/2 cup |
Corn, sweet potato or green
peas |
3 ounce |
Baked sweet or white
potato |
3/4 ounce |
Pretzels |
3 cups |
Popcorn, hot air popped or
microwave (80% light) |
Fats
contain 45 calories and 5 grams of fat per serving. One serving equals:
1 teaspoon |
Oil (vegetable, corn, canola,
olive, etc.) |
1 teaspoon |
Butter |
1 teaspoon |
Stick margarine |
1 teaspoon |
Mayonnaise |
1 Tablespoon |
Reduced fat margarine or
mayonnaise |
1 Tablespoon |
Salad dressing |
1 Tablespoon |
Cream cheese |
2 Tablespoons |
Lite cream cheese |
1/8th |
Avocado |
8 large |
Black olives |
10 large |
Stuffed green
olives |
1 slice |
Bacon |
Source: Based on American Dietetic Association Exchange
List |