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| Group | Carbohydrate (gr.) | Protein (gr.) | Fat (gr.) |
Calories |
|---|---|---|---|---|
| Bread/Starch | 15 | 3 | trace | 80 |
| Meat | ||||
| Very Lean | - | 7 | 0-1 | 35 |
| Lean | - | 7 | 3 | 55 |
| Medium-Fat | - | 7 | 5 | 75 |
| High-Fat | - | 7 | 8 | 100 |
| Vegetables | 5 | 2 | - | 25 |
| Fruit | 15 | - | - | 60 |
| Milk | ||||
| Skim | 12 | 8 | 0-3 | 90 |
| Low-Fat | 12 | 8 | 5 | 120 |
| Whole | 12 | 8 | 8 | 150 |
| Fat | - | - | 5 | 45 |
The following chart shows the recommended combination of the exchange diet list of 1600 calories of food consumption for one day.
| Group | Number of Servings Per 1 Day | Calories in 1 Serving |
Total Calories |
|---|---|---|---|
| Bread/Starch | 7 | 80 | 560 |
| Meat (very lean) | 7 | 35 | 245 |
| Vegetables | 6 | 25 | 150 |
| Fruit | 4 | 60 | 240 |
| Milk (skim) | 3 | 90 | 270 |
| Fat | 3 | 45 | 135 |
| Total | 30 | 1600 |
The amount of every food in the right column on the lists below is equal to 1 serving.
BREAD/STARCH LIST
Each item in this list contains approximately 15 grams of carbohydrate, 3 grams of protein, and a trace of fat per serving.
Each item contains 80 calories.
The numbers on the right indicate the serving size for the exchange diet.
| BREAD | |
|---|---|
| Bagel | 1/2 (1 oz) |
| Bread reduced-calorie | 2 slices (1 1/2 oz) |
| Bread-white, wheat, rye | 1 slice (1 oz) |
| Bread sticks, crisp 4 inches long, | 1/2 inch thick, 2 (2/3 oz) |
| English muffin | 1/2 |
| Frankfurter or hamburger bun | 1/2 (1 oz) |
| Pita, 6 inches across | 1/2 |
| Plain roll, small | 1 (1 oz) |
| Raisin, unfrosted | 1 slice (1 oz) |
| Tortilla, 6 inches across | 1 |
| STARCHY VEGETABLES | |
| Corn | 1/2 cup |
| Corn on the cob, 6-inch | 1 |
| Peas, green | 1/2 cup |
| Potato, baked or boiled | 1 small (3 oz) |
| Potato, mashed | 1/2 cup |
| Squash, winter (acorn or butternut) | 1 cup |
| Yam, sweet potato, plain | 1/2 cup |
| Baked beans | 1/3 cup |
| CEREALS, GRAINS, PASTA | |
| Bran cereals | 1/2 cup |
| Bulgur | 1/2 cup |
| Cooked cereals | 1/2 cup |
| Cornmeal, dry | 3 tbsp |
| Grape-Nuts | 1/4 cup |
| Grits, cooked | 1/2 cup |
| Cereals, unsweetened | 3/4 cup |
| Cereals, sugar-frosted | 1/2 cup |
| Pasta, cooked | 1/2 cup |
| Puffed cereal | 1 1/2 cup |
| Rice, white or brown (cooked) | 1/3 cup |
| Shredded wheat | 1/2 cup |
| Wheat germ | 3 tbsp |
| CRACKERS, SNACKS | |
| Animal crackers | 8 |
| Graham crackers, 2 1/2 inches | 3 |
| Matzoth | 3/4 oz |
| Melba toast | 4 slices |
| Oyster crackers | 24 |
| Popcorn (popped, no fat added) | 3 cups |
| Pretzels | 3/4 oz |
| Rice Cakes, 4 inches across | 2 |
| Saltine-type crackers | 6 |
| Whole wheat crackers (no fat) | 2-5 (3/4 oz) |
| STARCHY FOOD PREPARED WITH FAT | |
| (Count as 1 starch/bread serving plus 1 fat serving) | |
| Biscuit, 2 1/2 inches across | 1 |
| Chow-mein noodles | 1/2 cup |
| Corn bread, 2 inch cube | 1 (2 oz) |
| Cracker, round butter type | 6 |
| Croutons | 1 cup |
| French fried potatoes | 16-25 (3 oz) |
| Granola | 1/4 cup |
| Muffin, plain, small | 1 |
| Pancake, 4 inches across | 2 |
| Stuffing, bread (prepared) | 1/3 cup |
| Taco shell, 6 inches across | 2 |
| Waffle, 4 1/2 inches square | 1 |
| Whole wheat crackers (fat added) | 4-6 (1 oz) |
| Popcorn, microwave | 3 cups |
| Sandwich crackers, peanut butter | 3 |
Exchange diet can be applied to most any eating situation and may make it easier to follow a prescribed diet.
For example, if a nutrition plan calls for one bread exchange a person could choose 1/2 cup of cooked pasta, OR one slice of bread, OR a small (3 oz.) baked potato.
MILK LIST
Each item in this exchange diet list contains approximately 12 grams of carbohydrate, 8 grams of protein, and the fats are divided into 3 main groups: skim and very low fat milk, low fat milk, and whole milk.
| SKIM AND VERY LOW-FAT MILK | |
|---|---|
| (One exchange contains 12 grams of carbohydrate, 8 grams of protein, 0-3 grams of fat and 90 calories.) | |
| Skim milk | 1 cup |
| 1/2% milk | 1 cup |
| 1% milk | 1 cup |
| Nonfat or low-fat buttermilk | 1 cup |
| Evaporated skim milk | 1/2 cup |
| Dry nonfat milk | 1/3 cup |
| Plain nonfat yogurt | 3/4 cup |
| low fat fruit-flavored yogurt with non-nutritive sweetener | 1 cup |
| LOW-FAT MILK | |
| (One exchange contains 12 grams of carbohydrate,8 grams of protein, 5 grams of fat and 120 calories.) | |
| 2% milk | 1 cup |
| Plain low-fat yogurt | 3/4 cup |
| WHOLE MILK | |
| (One exchange contains 12 grams of carbohydrate,8 grams of protein, 8 grams of fat and 150 calories.) | |
| Limit choices from the whole milk category as much as possible. | |
| Whole milk | 1 cup |
| Evaporated whole milk | 1/2 cup |
| Goat’s milk | 1 cup |
FRUIT LIST
Each item on this exchange diet list contains about 15 grams of carbohydrate and 60 calories.
Fresh, frozen and dry fruits have about 2 grams of fiber per serving.
Fruit juices contain very little dietary fiber.
Use fresh fruits or fruits frozen or canned without added sugar.
Unless stated otherwise, the serving size for one fruit exchange diet may include 1/2 cup of fresh fruit or fruit juice or 1/4 cup of dried fruit.
| FRESH FRUIT | |
|---|---|
| Apple (raw, 2 inches across) | 1 apple |
| Applesauce (unsweetened) | 1/2 cup |
| Apricots (medium, raw) | 4 apricots |
| Apricots (canned) | 1/2 cup |
| Banana (small) | 1 banana |
| Blackberries (raw) | 3/4 cup |
| Blueberries (raw) | 3/4 cup |
| Cantaloupe (5 inches across) | 1/3 melon |
| Cantaloupe (cubes) | 1 cup |
| Cherries (large, raw) | 12 cherries |
| Cherries (canned) | 1/2 cup |
| Figs (raw) | 1 1/2 large or 2 medium |
| Fruit cocktail (canned) | 1/2 cup |
| Grapefruit (large) | 1/2 fruit |
| Grapefruit, segments | 3/4 cup |
| Grapes (small) | 17 grapes |
| Honeydew (medium) | 1 slice (10 oz) |
| Honeydew (cubes) | 1 cup |
| Kiwi (large) | 1 fruit |
| Mandarin oranges | 3/4 cup |
| Mango (small) | 1/2 mango or 1/2 cup |
| Nectarine (small) | 1 nectarine |
| Orange (small) | 1 orange |
| Peach (medium) | 1 peach 3/4 cup |
| Peaches (canned) | 1/2 cup 2 halves |
| Pear | 1/2 large |
| Pears (canned) | 1/2 cup 2 halves |
| Pineapple (raw) | 3/4 cup |
| Pineapple (canned) | 1/2 cup |
| Plums (small) | 2 plums |
| Raspberries (raw) | 1 cup |
| Strawberries (raw, whole) | 1 1/4 cup |
| Tangerine (small) | 2 fruits |
| Watermelon, cubes | 1 1/4 cup |
| DRIED FRUIT | |
| Apples | 4 rings |
| Apricots | 8 halves |
| Dates | 3 medium |
| Figs | 1 1/2 |
| Prunes | 3 medium |
| Raisins | 2 tbsp |
| FRUIT JUICES | |
| Apple juice/cider | 1/2 cup |
| Cranberry juice cocktail | 1/3 cup |
| Cranberry juice cocktail, reduced-calorie | 1 cup |
| Grapefruit juice | 1/2 cup |
| Grape juice | 1/3 cup |
| Orange juice | 1/2 cup |
| Pineapple juice | 1/2 cup |
| Prune juice | 1/3 cup |
| Fruit juice blends, 100% juice | 1/3 cup |
MEAT AND MEAT SUBSTITUTE LIST
Each serving of meat and substitute on this exchange diet list contains about 7 grams of protein.
The amount of fat and calories varies, depending on the choice.
The list is divided into very lean meat, lean meat, medium-fat meat and high-fat meat.
One meat exchange diet can be one of the following: 1 ounce of meat, 1 ounce of poultry, 1 ounce of fish, 1 ounce of cheese, 1/2 cup of dried beans.
| VERY LEAN MEAT | |
|---|---|
| (One exchange diet has 7 grams of protein, 0-1 grams fat and 35 calories | |
| and equals any one of the following items.) | |
| Poultry | |
| Chicken or turkey (white meat no skin) | 1 oz |
| Cornish hen (no skin) | 1 oz |
| Fish | |
| Fresh or frozen cod | 1 oz |
| Flounder | 1 oz |
| Haddock | 1 oz |
| Halibut | 1 oz |
| Trout | 1 oz |
| Tuna, fresh or canned in water | 1 oz |
| Shellfish, imitation shellfish | 1 oz |
| Clams, crab, lobster, scallops, shrimp | 1 oz |
| Game | |
| Duck or pheasant (no skin) | 1 oz |
| Venison | 1 oz |
| Buffalo | 1 oz |
| Ostrich | 1 oz |
| Cheese with 1 gram or less fat per ounce | 1/4 cup |
| Nonfat or low-fat cottage cheese | 1/4 cup |
| Fat-free cheese | 1 oz |
| Meat sandwich with 1 gram or less fat per ounce | 1 oz |
| Meat sandwich, deli thin | 1 oz |
| Meat (shaved), chipped beef, turkey ham | 1 oz |
| Egg whites | 2 |
| Egg substitutes, plain | 1/4 cup |
| Hot dogs with 1 gram or less fat per ounce | 1 oz |
| Kidney (high cholesterol) | 1 oz |
| Sausage with 1 gram or less fat per ounce | 1 oz |
| Count as one very lean meat and one starch exchange | |
| Dried beans, peas, lentils (cooked) | 1/2 cup |
| LEAN MEAT | |
| (One exchange diet has 7 grams of protein, 3 grams of fat, 55 calories | |
| and equals any one of the following items.) | |
| Beef | |
| USDA Select or Choice grades of trimmed lean round | 1 oz |
| Sirloin and flank steak | 1 oz |
| Tenderloin | 1 oz |
| Roast (rib, chuck, rump) | 1 oz |
| Steak (t-bone, porter house, cubed) | 1 oz |
| Ground round | 1 oz |
| Pork | |
| Lean pork | 1 oz |
| Fresh ham, canned, cured, or boiled ham | 1 oz |
| Canadian bacon | 1 oz |
| Tenderloin | 1 oz |
| Center loin chop | 1 oz |
| Lamb | |
| Roast | 1 oz |
| Chop | 1 oz |
| Leg | 1 oz |
| Veal | |
| Lean chop | 1 oz |
| Roast | 1 oz |
| Poultry | |
| Chicken (white meat with skin) | 1 oz |
| Chicken (dark meat, no skin) | 1 oz |
| Turkey (dark meat, no skin) | 1 oz |
| Duck or goose, domestic (well drained of fat, no skin)1 oz | |
| Fish | |
| Oysters | 6 medium |
| Tuna (canned in oil, drained) | 1 oz |
| Herring | 1 oz |
| Salmon (fresh or canned), catfish | 1 oz |
| Sardines (canned) | 2 medium |
| Wild Game | |
| Goose (without skin), rabbit | 1 oz |
| Cheese | |
| Cottage cheese (4.5% fat) | 1/4 cup |
| Grated parmesan | 2 tbsp |
| Diet cheeses (3 grams fat or less) | 1 oz |
| Other | |
| Hotdogs with 3 grams or less fat/ounce | 1 1/2 oz |
| Luncheon meat with 3 grams or less fat/ounce | 1 oz |
| MEDIUM FAT MEAT | |
| (One exchange diet has 7 grams of protein, 5 grams of fat, 75 calories | |
| and equals any one of the following items.) | |
| Beef(Most beef products fall into this category) | |
| Beef, ground | 1 oz |
| Meatloaf | 1 oz |
| Corned beef | 1 oz |
| Short ribs | 1 oz |
| Prime grades of meat trimmed of fat, prime rib | 1 oz |
| Pork | |
| Chops | 1 oz |
| Top loin | 1 oz |
| Boston butt | 1 oz |
| Cutlets | 1 oz |
| Lamb | |
| Rib | 1 oz |
| Roast | 1 oz |
| Ground | 1 oz |
| Veal | |
| Cutlet (unbreaded) | 1 oz |
| Poultry | |
| Chicken (dark meat with skin) | 1 oz |
| Turkey, ground | 1 oz |
| Chicken, ground | 1 oz |
| Fried chicken (with skin) | 1 oz |
| Fish Any fried fish product | 1 oz |
| Cheese (With 5 grams of fat or less fat per ounce) | |
| Ricotta | 2 oz |
| Mozzarella | 1 oz |
| Feta | 1 oz |
| Other | |
| Egg (limit to 3 per week) | 1 |
| Tofu (2 1/2 inches x 2 3/4 inches x 1 inch) | 4 oz or 1/2 cup |
| Sausage with 5 grams or less fat/ounce | 1 oz |
| Soy milk | 1 cup |
| HIGH FAT MEAT | |
| (One exchange diet has 7 grams of protein, 8 grams of fat, 100 calories | |
| and is equal to any one of the following items.) | |
| Pork | |
| Spareribs | 1 oz |
| Pork, ground | 1 oz |
| Sausage | 1 oz |
| Cheese (regular) | |
| American | 1 oz |
| Cheddar | 1 oz |
| Swiss | 1 oz |
| Monterey Jack | 1 oz |
| Other | |
| Luncheon meat (with 8 grams or less fat per ounce) | 1 oz |
| Bologna | 1 oz |
| Pimento loaf. | 1 oz |
| Salami | 1 oz |
| Sausage, such as Polish, Italian | 1 oz |
| Frankfurter (turkey or chicken) | 1 |
| Bacon | 3 slices |
| Count as one high-fat meat exchange plus one fat exchange: | |
| Frankfurter (beef or pork) | 1 |
| Peanut butter | 2 tbsp |
VEGETABLE LIST
Each vegetable on this list contains about 5 grams of carbohydrate, 2 grams of protein, 0 grams of fat and 25 calories.
Vegetables contain 2-3 grams of dietary fiber.
Unless stated otherwise, one vegetable exchange diet is 1/2 cup of cooked vegetable or 1/2 cup of vegetable juice or 1 cup of raw vegetables.
| Artichoke | 1 |
| Artichoke hearts | 1 |
| Asparagus | 1 |
| Beans (green, wax, Italian) | 1 |
| Bean sprouts | 1 |
| Beets | 1 |
| Broccoli | 1 |
| Brussels sprouts | 1 |
| Cabbage | 1 |
| Carrots | 1 |
| Cauliflower | 1 |
| Celery | 1 |
| Cucumber | 1 |
| Eggplant | 1 |
| Greens (collard, kale, mustard, turnip) | 1 |
| Green onions | 1 |
| Kohlrabi | 1 |
| Leeks | 1 |
| Mixed vegetables (without corn, peas, or pasta) | 1 |
| Mushrooms (cooked) | 1 |
| Okra | 1 |
| Onions | 1 |
| Pea pods | 1 |
| Peppers (all varieties) | 1 |
| Radishes | 1 |
| Salad greens | 1 |
| Sauerkraut | 1 |
| Spinach | 1 |
| Summer squash | 1 |
| Tomato | 1 |
| Tomato sauce | 1 |
| Tomato/vegetable juice | 1 |
| Turnips | 1 |
| Water chestnuts | 1 |
| Watercress | 1 |
| Zucchini | 1 |
FAT LIST
Fats are divided into monounsaturated, polyunsaturated, and saturated fats.
Each serving on the fat exchange diet list contains 5 grams of fat and 45 calories.
Items on this list should be used sparingly.
| MONOUNSATURATED FATS | |
|---|---|
| Avocado, medium | 1/8 (1 oz) |
| Oil (canola, olive, peanut) | 1 tsp |
| Olives, ripe (black) | 8 large |
| Olives, green, stuffed | 10 large |
| Nuts, almonds, cashews | 6 nuts |
| Nuts, mixed (50% peanuts) | 6 nuts |
| Peanuts | 10 nuts |
| Pecans | 4 halves |
| Peanut butter, smooth or crunchy | 1 1/2 tsp |
| Sesame seeds | 1 tbsp |
| POLYUNSATURATED FATS | |
| Margarine, (stick, tub, squeeze) | 1 tsp |
| Margarine, reduced-fat | 1 tbsp |
| Mayonnaise, regular | 1 tsp |
| Mayonnaise, reduced-fat | 1 tbsp |
| Miracle Whip, regular | 2 tsp |
| Miracle Whip, light | 1 tbsp |
| Oil (corn, safflower, soybean) | 1 tsp |
| Salad dressings, regular | 1 tbsp |
| Salad dressings, reduced-fat | 2 tbsp |
| Seeds, pumpkin or sunflower | 1 tbsp |
| SATURATED FATS | |
| Butter, stick | 1 tsp |
| Butter, whipped | 2 tsp |
| Butter, reduced fat | 1 tbsp |
| Bacon | 1 slice |
| Chitterlings | 1/2 oz |
| Coconut, shredded | 2 tbsp |
| Cream, light or half and half | 2 tbsp |
| Cream, sour, regular | 2 tbsp |
| Cream, sour, reduced fat | 3 tbsp |
| Cream, heavy, whipping | 1 tbsp |
| Cream cheese, regular | 1 tbsp |
| Cream cheese, reduced fat | 2 tbsp |
| Salt pork | 1/4 oz |
| Shortening or lard | 1 tsp |
FREE FOODS LIST
A free food is any food or drink that contains less than 20 calories or less than 5 grams of carbohydrate per serving.
Use as much as you want for those items in your exchange diet that have no serving size specified.
Items that have a specific serving size should be limited to 3 servings per day.
| FAT-FREE OR REDUCED-FAT FOODS | |
|---|---|
| Cream cheese, fat-free | 1 tbsp |
| Creamers, nondairy, liquid | 1 tbsp |
| Creamers, nondairy, powdered | 2 tsp |
| Mayonnaise, fat-free | 1 tbsp |
| Mayonnaise, reduced-fat | 1 tsp |
| Margarine, fat-free | 4 tbsp |
| Margarine, reduced-fat | 1 tsp |
| Non-stick cooking spray | |
| Salad dressing, mayonnaise-type, fat free | 1 tbsp |
| Salad dressing, mayonnaise-type, reduced fat | 1 tsp |
| Salad dressing, fat free | 1 tbsp |
| Salad dressing, fat-free, Italian | 2 tbsp |
| Salsa | 1/4 cup |
| Sour cream, fat free | 1 tbsp |
| Whipped topping | 2 tbsp |
| SUGAR-FREE OR LOW-SUGAR FOODS | |
| Candy, hard, sugar-free | 1 |
| Candy, Gelatin, sugar-free | 2 tsp |
| Gum, sugar-free | 2 tsp |
| Jam/jelly, sugar-free | 2 tsp |
| Pancake syrup, sugar-free | 2 tbsp |
| Sugar substitute | |
| DRINKS | |
| Bouillon or broth without fat Bouillon | 1 tbsp |
| Low-sodium Carbonated drinks | 1 tbsp |
| Sugar-free Club soda Cocoa powder, unsweetened | 1 tbsp |
| Coffee/tea Drink mixes, sugar-free | |
| Tonic water, sugar-free | |
| CONDIMENTS | |
| Catsup | 1 tbsp |
| Horseradish Lemon | 1 1/2 large |
| Lime juice Mustard Pickles, unsweetened | 1 1/2 large |
| Soy sauce Taco sauce | 1 tbsp |
| Vinegar |
COMBINATION FOODS LIST
Many foods we eat are combinations of foods that do not fit into only one exchange diet list.
This list gives average values for some typical combination foods and can help you fit these foods into your meal plan.
| FOOD | AMOUMT | EXCHANGE |
|---|---|---|
| Casseroles, homemade | 1 cup (8 oz) | 2 carbohydrates, 2 medium-fat meats |
| Cheese pizza, thin crust | 1/4 of 10" | 2 carbohydrates, 2 medium-fat meats 1 fat |
| Pizza, meat topping, thin crust | 1/4 of 10" | 2 carbohydrates, 2 medium-fat meats 2 fat |
| Macaroni and cheese, beans | 1 cup (8 oz) | 2 carbohydrates, 2 medium-fat meats |
| Soups | ||
| Bean | 1 cup (8 oz) | 1 carbohydrate, 1 very lean meat |
| Cream, made with water | 1 cup (8 oz) | 1 carbohydrate, 1 fat |
| Split pea made with water | 1/2 cup (4 oz) | 1 carbohydrate |
| Vegetable, beef, or chicken noodle | 1 cup (8 oz) | 1 carbohydrate |
For using this table properly and effectively you better ask and check with your dietitian or your diabetes educator.
You might find their advise and directions very useful, and you can produce from these lists a variety of flexible and different meals and meal plans.
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