|
Bread/Starch Group
Each food in this group supplies approximately 15g carbohydrate, 3g
protein and 80 calories. Some vegetables that are very starchy
are in this group instead of the vegetable group. I was very
rebellious about this idea to begin with, but I have come to accept
it as a necessary part of following the exchange plan.
The following items are equal to 1 Bread/Starch exchange:
|
Breads |
|
|
|
|
1 ounce slice
of whole wheat bread |
1 ounce whole
grain roll |
3 tablespoons
whole wheat bread crumbs |
1/2 a whole
wheat English Muffin |
|
1 ounce whole
wheat pita bread, 6-inches |
1 small whole
wheat flour tortilla, 6-inches |
2 small corn tortillas |
2 crisp taco shells |
|
2 slices high
fiber, reduced-calorie bread |
1 reduced
calorie, high fiber hamburger or hot dog bun |
. |
. |
|
Cereals |
|
|
|
|
1-1/2 cups
puffed brown rice or whole wheat or kasha or millet |
3/4 cup of
unsweetened cold cereals |
1/4 cup Grape Nuts |
1/2 cup cooked oatmeal |
|
1/4 cup dry
oatmeal or oat bran |
1/2 cup cooked
white or yellow grits |
3 tablespoons
dry white or yellow grits |
2 tablespoons
of Farina or Cream of Wheat |
|
1 large
shredded wehat biscuit or 1/2 cup of the smaller type |
1/2 cup bran cereal |
3 tablespoons
wheat germ |
6 tablespoons
raw wheat bran |
|
Grains &
Pastas |
|
|
|
|
3 tablespoons
bleached or unbleached white flour |
3 tablespoons
whole wheat flour |
3 tablespoons
self-rising flour |
3 tablespoons
bread flour |
|
3 tablespoons
rye flour |
1/2 cup cooked
wild rice |
1/3 cup cooked
brown rice |
1/3 cup cooked
white rice |
|
1/2 cup cooked
wheat berries |
1/2 cup cooked bulgur |
1/3 cup cooked barley |
1-1/2
tablespoons dry barley |
|
1/2 cup cooked cornmeal |
3 tablespoons
dry cornmeal |
1/2 cup cooked
whole wheat macaroni |
1/2 cup cooked
whole wheat egg noodles |
|
1/2 cup cooked
whole wheat spaghetti |
1 oz (dry)
whole wheat lasagna (1 average noodle) |
1/4 cup millet |
1/3 cup couscous |
|
Starchy Vegetables |
|
|
|
|
1/2 cup mashed potatoes |
4 ounces raw potato |
1/2 cup sweet
potatoes (with no added sugar) |
1/2 cup corn |
|
1 small corn
on the cob (6-inches long) |
1/2 cup peas |
1/2 cup lima beans |
1/3 cup baked beans |
|
Snacks |
|
|
|
|
3 cups plain,
air-popped popcorn |
3 square whole
wheat graham crackers |
6 saltine crackers |
3/4 ounce
baked potato chips |
|
3/4 ounce
baked tortilla chips |
3/4 ounce pretzles |
24 oyster crackers |
4 rye crisp
crackers (Wasa) |
|
2 rice cakes,
any flavor |
1 cup low-fat croutons |
5 reduced fat Triscuits |
8 animal crackers |
|
3/4 oz whole
wheat matzoh |
|
|
|
The following items are equal to 1/2 Protein exchange and 1
Bread/Starch exchange.
|
1/2 cup cooked
dry beans (kidney, pinto, etc.) |
1/2 cup cooked
dry lentils or split peas |
Vegetable Group
Items from the vegetable group contain approximately 25 calories, 2g
protein and 5g of carbohydrates. Be sure to eat at least 4
servings of vegetables everyday. The measurements apply to
cooked, raw, canned or frozen vegetables, unless otherwise stated.
The following items are equal to 1 Vegetable exchange:
|
1/2 cup artichokes |
1/2 cup asparagus |
1/2 cup green beans |
1 cup fresh
bean sprouts |
|
1/2 cup beets |
1/2 cup broccoli |
1/2 cup
Brussels sprouts |
1 cup raw
shredded cabbage |
|
1/2 cup cooked cabbage |
1/2 cup carrots |
1/2 cup cauliflower |
1 cup celery |
|
1 cup sliced cucumbers |
1/2 cup cooked
egg plant |
1/2 cup green
onions or scallions |
1/2 cup cooked
greens (collards, turnip, etc.) |
|
1 cup raw greens |
1/2 cup cooked mushrooms |
1 cup raw mushrooms |
1/2 cup okra |
|
1/2 cup
chopped onions |
1/2 cup pea pods |
1/2 cup bell peppers |
1 cup radishes |
|
1 cup salad greens |
1 cup lettuce |
1/2 cup sauerkraut |
1/2 cup cooked spinach |
|
1 cup raw spinach |
1/2 cup summer squash |
1/2 cup tomatoes |
1/2 cup tomato sauce |
|
1/2 cup tomato
or vegtable juice |
1/2 cup
turnips or rhudabagas |
1/2 cup zucchini |
1/2 cup water
chestnuts or bamboo shoots |
Fruit Group
Each food in the Fruit Group supplies your diet with 15g carbohydrate
and 60 calories.
The following items are equal to 1 Fruit exchange:
|
1 small apple |
1/2 cup apple juice |
1/2 cup
unsweetened applesauce |
4 fresh apricots |
|
8 dried
apricot halves |
1/2 a large banana |
3/4 cup blackberries |
3/4 cup blueberries |
|
1/3 of a
cantaloupe or 1 cup cubed cantaloupe |
12 sweet cherries |
1/3 cup canned low-sugar
pie filling |
1/2 cup canned sugar-free
pie filling |
|
1-1/2 cups reduced-calorie
cranberry juice |
3 dates |
1-1/2 figs |
1/2 cup canned
unsweetened fruit cocktail |
|
1/3 cup mixed
fruit juice |
1/3 cup grape
juice (white or purple) |
1/2 a grapefruit |
1/2 cup
grapefruit juice |
|
3/4 cup
grapefruit pieces |
17 small grapes |
1 cup cubed
honeydew melon |
2 small or 1
large kiwi |
|
3/4 cup canned
mandarin oranges |
1 nectarine |
1 orange |
1/2 cup orange juice |
|
1 peach |
1/2 cup canned
unsweetened peaches |
1/2 large pear |
1/2 cup canned
unsweetened pears |
|
1/2 cup canned
unsweetened pineapple |
1/2 cup
pineapple juice |
2 mall plums |
3 prunes |
|
2 tablespoons raisins |
1 cup raspberries |
1-1/4 cups strawberries |
2 small tangerines |
|
1-1/4 cups watermelon |
.2
tablespoons dried, sweetened cranberries (Craisins) |
1 tablespoon
all-fruit jelly or jam |
. |
Protein Group
Each food with in this group contains approximately 55 calories and
3g fat. These are referred to as lean meats. Meats with a
higher fat content will “cost” a protein exchange plus 1/2
to 1 fat exchange.
The following items are equal to 1 Protein exchange:
|
1 ounce cooked
or canned fish |
1 ounce cooked
shell fish (clams, shrimp, crab, etc.) |
1 ounce cooked
chicken, light or dark meat |
1 ounce cooked
turkey, light or dark meat |
|
1 ounce cooked
lean beef, all visible fat removed |
1 ounce
cooked, drained & rinsed regular ground beef |
1 ounce cooked extra-lean
ground beef (10% fat) |
1 ounce canned
or cooked lean ham |
|
1 ounce cooked
lean pork, all visible fat removed |
1 ounce cooked
lean lamb, all visible fat removed |
1 ounce liver,
heart or kidneys |
1/4 cup canned
tuna packed in water |
|
1 ounce
reduced fat luncheon meat |
1/4 cup
cottage cheese, any type |
1 ounce 97%
lean lunch meat; ham, turkey etc. |
2 tablespoons
Parmesan cheese |
|
2 ounces
fat-free cream cheese |
3 egg whites |
1/4 cup egg substitute |
1 ounce 95%
fatfree frankfurter |
|
1 ounce
reduced fat smoked sausage |
1 ounce cooked
ground turkey |
1 ounce
Canadian Bacon |
|
The following items are equal to 1 Protein exchange plus 1/2 Fat exchange:
|
1 ounce cooked
corned beef, all visible fat removed |
1 ounce lean
ground beef (15 - 20% fat) |
4 ounces tofu;
1/2 cup |
1/4 cup tempeh |
|
1 egg, any size |
1/4 cup part
skim ricotta cheese |
1 ounce part
skim mozzarella cheese (1/4 cup shredded) |
1 ounce 2%
milk hard cheese like cheddar (1/4 cup shredded) |
|
1/4 cup canned salmon |
1 ounce hot
dog (3g of fat per ounce) |
1 ounce
chicken or turkey bologna or salami (1 slice) |
1 ounce cooked
lean turkey sausage |
The following items are equal to 1 Protein exchange and 1 Fat exchange:
|
1 ounce or 1/4
cup shredded hard cheese (Cheddar, Swiss, Colby, American, etc.) |
1 tablespoon
peanut butter (sugar-free prefered) |
1 ounce cooked
& drained pork sausage |
3 slices
turkey bacon
1 ounce
Neufchatel Light Cream Cheese |
The following items are equal to 1/2 Protein exchange and 1
Bread/Starch exchange:
|
1/2 cup cooked
dry beans (kidney, pinto, etc.) |
1/2 cup cooked
dry lentils or split peas |
Milk Group
The foods in this group supply 90 calories, 12g carbohydrate, 8g
protein and less than 3g fat per listed serving.
The following items are equal to 1 Milk exchange:
|
1/3 cup
instant nonfat dry milk powder |
1 cup
reconstituted dry milk |
1/4 cup nonfat
buttermilk powder |
1/2 cup
evaporated skim milk |
|
1 cup fresh
skim milk |
1 cup fresh 1% milk |
1 cup plain
nonfat yogurt, homemade or purchased |
1 cup nonfat buttermilk |
|
1/2 cup
fat-free cottage cheese (this can also be 2 Protein exchanges) |
6 to 8 ounces
artificially sweetened fruit-flavored nonfat yogurt |
1 dairy shake,
sugar-free (Alba, not Slim-Fast) |
2 packets
sugar-free hot cocoa (1 packet would be 1/2 a Milk exchange) |
The following items are equal to 1 Milk exchange and 2 Fat exchanges:
|
1 cup whole
milk or buttermilk or yogurt |
1/2 cup
evaporated whole milk |
Fat Group
Fat exchanges contain 5g fat and 45 calories each. By choosing
reduced fat versions of common items like margarine, butter and
mayonnaise, you can stretch out your fats to cover more territory.
The following items are equal to 1 Fat exchange:
|
1/8 of an
avocado (1 ounce) |
1 teaspoon
bacon grease |
1 slice bacon |
1 teaspoon margarine |
|
2 teaspoon
whipped margarine or butter |
2 tablespoons
shredded unsweetened coconut |
1 tablespoon
cream cheese |
1 tablespoon
heavy cream |
|
2 tablespoons
half & half |
1 teaspoon lard |
1 teaspoon margarine |
1 tablespoon
reduced fat margarine |
|
1 teaspoon
regular mayonnaise |
1 tablespoon
reduced fat mayonnaise |
1 teaspoon oil
(any type) |
2 teaspoons
peanut butter |
|
1 tablespoon
commercial salad dressing |
2 tablespoons
reduced fat salad dressing |
1 teaspoon
vegetable shortening |
2 tablespoons
sour cream |
|
8 to 10 large
olives (green or black) |
2 teaspoons Tahini |
1/2 tablespoon
70% Vegetable Oil Spread |
. |
Free Exchanges
Free foods have less than 20 calories and less than 5g carbohydrates
each. You don’t have to add them towards your exchanges.
If a food has a specified serving size, limit yourself to 3 or 4 of
these total, spread throughout the day. This doesn’t mean
you can eat 3 servings of sugar-free jelly and 3 tablespoons of
fat-free mayonnaise, and 3/4 cup of salsa. It does mean that
you can have one serving of each of these items throughout the
day. Combined, they would add up to 3 servings total. Foods
without a serving size listed, can be consumed as often as you like.
The following items are equal to 1 Free exchange:
|
1/2 cup
unsweetened rhubarb |
1/2 cup
unsweetened cranberries |
1 tablespoon
fat-free cream cheese |
2 teaspoons
powdered creamer |
|
1 tablespoon
fat-free mayonnaise |
Non-stick
cooking spray |
1 tablespoon
fat-free salad dressing |
2 tablespoons
fat-free Italian salad dressing |
|
1/4 cup salsa |
1
tablespoon Nonfat Sour Cream |
2 tablespoons
Whipped Topping |
1 sugar-free
hard candy |
|
Sugar-Free or
Unflavored Gelatin |
Sugar-Free Jam
or Jelly |
2 tablespoons
sugar-free syrup |
Sugar
Substitutes & Artificial Sweeteners |
|
bouillon cubes
& broth powders |
1 tablespoon
unsweetened cocoa powder |
Regular or
Decaffeinated Coffee |
Regular or
Decaffeinated Tea |
|
1 tablespoon
Soy Bacon Bits |
Sugar-Free Tang |
1 tablespoon
Barbecue sauce |
2 tablespoons Sugar-Free
Syrup |
|
Diet soda pop |
Sugar-Free
Fruit Drink Mixes |
1 tablespoon Ketchup |
horseradish |
|
lemon juice |
lime juice |
mustard |
soy sauce |
|
hot sauce |
vinegar |
garlic |
Worcestershire Sauce |
|
herbs & spices |
pimiento |
flavorings 7 extracts |
sugar-free pickles |
|
alfalfa sprouts |
cabbage |
green onions |
lettuce |
|
parsley |
celery |
cucumbers |
mushrooms |
|
radishes |
spinach |
zucchini |
pimiento |
Other Carbohydrates
The main purpose of this exchange group is to give your diet greater
flexibility. Other carbohydrates are usually made up of sugar.
Each exchange in this group must be used to replace a Bread/Starch
exchange. Foods in this group are not as nutritious or healthy
as the Bread/Starch exchanges they replace. For this reason I
recommend you limit yourself to one per day. Remember, you must
omit one of your Bread/Starch exchanges, whenever you use the Other
Carbohydrate exchange.
The following items are equal to 1 Other Carbohydrate exchange:
|
1 cup
Sugar-free canned Spaghetti Sauce (Hunts Brand & others) 1/2 cup
has less than 45 calories. |
|
1 cup
Reconstituted (prepared with water): chicken noodle, tomato,
vegetable beef, & reduced fat cream soups |
|
1 tablespoon
White Sugar |
1 tablespoon
Brown Sugar |
2 tablespoons
Powdered Sugar |
1 tablespoon
regular Jam or Jelly |
|
1 tablespoon Molasses |
1 tablespoon Honey |
2 tablespoons
Low Sugar Preserves, Jam or Jelly |
2 tablespoons
Reduced Calorie Pancake Syrup |
|
1 tablespoon
regular pancake syrup |
1 tablespoon
real maple syrup |
1 tablespoon
granulated fructose |
1 tablespoon
Sucanat sweetener |
The following item is equal to 1/2 a Milk exchange and 1/2 an
Other Carbohydrate exchange.
|
1/2 cup
sugar-free instant pudding, prepared with reconstituted non-fat
dry milk or skim milk |
The following item is equal to 1/2 a Milk exchange and 1 Other
Carbohydrate exchange.
|
1/2 cup
regular instant pudding, prepared with reconstituted non-fat
dry milk or skim milk |
These exchange lists are based on the Diabetic Exchange Plan produced
by the American Diabetes Association. There may be one or two
small discrepencies due to typos or updates in the official
plan. Be sure to check with your doctor or dietician before
following any eating plan, especially if you have been diagnosed with
diabetes, insulin resistance or any other medical concern. |
