Within each group, these food servings can be exchanged for each other. You can use this list to give yourself more choices. To make exchanges work, pay attention to how much of a certain food equals one exchange.
| Food Exchange |
US Unit |
Metric |
Comments |
| Starches |
80 Calories |
15 g Carbohydrates, 3 g Protein, 1 g Fat |
- bread
- breads, reduced calorie or "lite"
- tortilla
- pretzels
- cooked cereals
- dry cereals, unsweetened
- dry cereals, sweetened
- dry flour or grain
- pasta
- rice
- corn
- popcorn (hot air popped or light)
- potato, mashed
- baked sweet or white potato
- squash, winter
- cooked beans, peas, lentils
(add 1 meat exchange)
|
- 1 slice
- 2 slices
- 1 (6")
- 4-6 (3/4 oz)
- 1/2 cup
- 3/4 cup
- 1/2 cup
- 3 Tbsp
- 1/2 cup
- 1/3 cup
- 1/2 cup
- 3 cups
- 1/2 cup
- 3 oz
- 1 cup
- 1/2 cup
|
- 1 slice
- 2 slices
- 1 (15 cm)
- 4-6 (20 g)
- 125 ml
- 175 ml
- 125 ml
- 45 ml
- 125 ml
- 80 ml
- 125 ml
- 720 ml
- 125 ml
- 85 g
- 250 ml
- 125 ml
|
- If you are hungry, eat more fresh or steamed vegetables.
- Most starches are a good source of B vitamins
- Choose whole grain foods such as 100% whole wheat bread, pasta, tortillas, and brown rice, etc. for nutrients and fiber.
- Combine beans (starch & meat) with grains (starch) for their complimentary proteins and fiber
- Combine grains (starch) with milk (milk) or cheese (meat) to compliment proteins.
|
| Vegetables |
25 Calories |
5 g Carbohydrates, 2 g Protein |
- raw vegetables
- cooked vegetables
- tomato or vegetable juice
|
- 1 cup
- 1/2 cup
- 1/2 cup
|
- 250 ml
- 125 ml
- 125 ml
|
- Choose more dark green leafy and deep yellow vegetables such as spinach, broccoli, carrots, and peppers.
|
| Fruit |
60 Calories |
15 g Carbohydrates |
- fresh fruit
- melon (cubes)
- canned fruit
- dried fruit
- fruit juice
|
- 1 small
- 12 oz (1 cup)
- 1/2 cup
- 1/4 cup
- 1/2 cup
|
- 1 small
- 360 g (250 ml)
- 125 ml
- 60 ml
- 125 ml
|
- Choose whole fruits for fiber
- Choose citrus fruits such as oranges, grapefruits, or tangerines
|
| Meat & Substitutes |
35-145 Calories |
7 g Protein, 0-13 g Fat |
- meat, poultry, fish
- cheese
- cottage cheese
- egg
- peanut butter
- tofu
- cooked beans, peas, lentils
(add 1 starch exchange)
|
- 1 oz
- 1 oz
- 1/4 cup
- 1
- 1.5 Tbsp
- 4 oz (1/2 cup)
- 1/2 cup
|
- 30 g
- 30 g
- 60 ml
- 1
- 22 ml
- 115 g (125 ml)
- 125 ml
|
- Choose leaner meats such as chicken, fish, and lean cuts of meat; add fat exchange for higher fat meats and substitutes.
- Remove skin from poultry.
- Limit frying or adding fat.
- Have 2 servings of fish per week for Omega 3 fatty acid.
|
| Milk |
80-150 Calories |
12 g Carbohydrates, 8 g Protein, 0-8 g Fat |
|
|
- 1 cup
- 1 cup
|
- 250 ml
- 250 ml
|
- Choose lower fat milks;
add fat exchange for higher fat
milk.
|
| Fat |
45 Calories |
5 g Fat |
- oil
- mayonnaise
- cream cheese
- salad dressing
- peanuts
- avocado
- butter or margarine
|
- 1 tsp
- 1 tsp
- 1 Tbsp
- 1 Tbsp
- 10
- 1/8
- 1 tsp
|
- 5 ml
- 5 ml
- 15 ml
- 15 ml
- 10
- 1/8
- 5 ml
|
- Eat less saturated fat such as animal fat found in fatty meat, cheese, and butter. Also eat less hydrogenated fat and trans-fatty acids.
- Consume mono-unsaturated and poly-unsaturated fat
- Check Nutrition Facts on food labels; 5 g Fat = 1 Fat exchange.
|
| Sweets |
Calories vary |
15 g Carbohydrates, Protein & Fat varies |
- ice cream
- cookies
- syrup
- jam or jelly
- sugar
- pudding
- muffin or cupcake
|
- 1/2 cup
- 2 small
- 1 Tbsp
- 1 Tbsp
- 2 Tbsp
- 1/4 cup
- 1/2 small
|
- 125 ml
- 2 small
- 15 ml
- 15 ml
- 30 ml
- 60 ml
- 1/2 small
|
- Choose sweets sparingly because they are high in fat and/or sugar.
- Can be substituted for a 1 Starch, Fruit, or Milk exchange.
- Add 1 or 2 Fat exchanges for sweets containing fat.
|
