APPROXIMATE COMPOSITION:

FOOD FOR THE DAY

2 milk exchanges4 vegetable exchanges4 fruit excbanges~ starch exchanges .. i~ meat exchanges ~ 8

5 fat exchanges "7 J

BREAKFAST

LUNCH

DINNER

BEDTIME

CENTERBRUNSWICK HOSPITAL

1800 CALORIE DIET

Calories: 1800Fat: 56 gin. (28%)Fiber: 34 gm

Pro: 93 JIll. (200-">CHO: 239 gm. (52%)

MEAL P A T~

1 fruit exchange1 meat exchange3 sIard1 exchanges1 fat exchange1 milk exchangecoffee or tea

2 meat exchanges2 s1ardJ. exchanges2 vegetable exchanges2 fat exchanges1 fruit excbangeVa milk exchangecoffee or tea

3 meat exchanges3 starcl1 exchanges2 vegetable exchanges2 fat exchanges1 fruit exchange~ milk exchangecoffee or tea

1 starch exchange1 fruit exchange

~

.~~

Exchange lists are foods listed together because they are alike. Each serving of a food has aboutthe same amount of carbohydrate. protein, fat and calories as the other food 00 that list. Therefore.any food 00 a list can be "exchanged" or traded for any other food 00 the same list. There are threemain groups - the Carbohydrate groUP. the Meat and Meat Substitute group (protein) and

the Fat group. Starcl1, fruit. milk, and other carbohydrates are in the Carbohydrate group.

Carbohydrate. Starch and sugar in foods are carbohydrates. Starch is in breads, pasta, cereals,potatoes, peas, beans, and lentils. Naturally present sugars are in fruits, milk, and vegetables.Added sugars are in desserts, candy, jams, and syrups. All of these carbohydrates provide 4 caloriesper gram. Eating the same amount of carbohydrate daily at meals and snacks can help you controlyour blood glucose levels. Most foods in the Carbohydrate group have about the same amount ofcarbohydrate per serving. You can exchange starch, fruit, or milk choices in your meal plan.Vegetables are in this group but cootain ooJyabout 5 grams of carbohydrate.

Protein. Protein is in meats, poultry, fish, milk and other dairy products, eggs, and dried beans andpeas. Starches and vegetables also have small amounts ofprotein.

Fat. Fat is in margarine. butter. oils. salad dressings. nuts. seeds. milk cheese. meat. fish, poultrysnack foods. ice cream and desserts. There are different types of fat: monounsaturated. poly-unsaturated. and saturated. Everyone should eat less of the saturated fats found in meats. dairyproducts. cocoout, palm or palm kernel oil. and hardened shortenings. Saturated fats can raise yourblood levels of cholesterol. The fats that are best are the monounsaturated fats found in canola oil.olive oil. nuts. and avocado. The polyunsaturated fats found in com oil, soybean oil, or sunflower oilare also good choices.

Salt Or Sodium. High blood pressure may be made worse by eating too mum sodium (salt and saltyfoods). Try to use less salt in cooking and at the table. In the lists, foods that are high in sodium(400 milligrams or more of sodium per exdtange) have a . next to them.

The exchange lists provide you with many food cl1oices (foods from the basic food groups, foods withadded sugars, free foods, combination foods, and fast foods). This gives you variety in your meals.Several foods, sucl1 as dried beans and peas, bacon, and peanut butter, are on two lists. This givesyou flexibility in putting your meals together. Whenever you choose new foods or vary your mealpJan, monitor your blood glucose to see how these diffenm foods affect your blood glucose level.

Food LabelsExdumge information is based on foods found in grocery stores. However, food companies oftenchange the ingredients in their products. That is why you need to check the Nutrition Facts panel ofthe food label.

The Nutritioo Facts tell you the number of calories and grams of carbohydrates, Protein. and fat inme serving. Compare these numbers with the exchange informatioo in this booklet to see how manyexchanges you will be eating. In this way, food labels can help you add foods to your meal plans.

EXCHANGE LISTS FOR MEAL PLANNING

53

STARCH LIST

Cereals, grains, pasta, breads, crackers, snacks, starchy vegetables, and cooked beans, peas, and lentils arestarches. In general, one starch is equivalent to:

. 1/2 cup of cereal, grain, pasta, or starchy vegetable

. 1 oz of a bread product, such as 1 slice of bread

. 3/4 to 1 oz of most snack foods (Some snack foods may also have added faL)

Selection Notes

1. Starchy vegetables prepared with fat count as one starch and one fat

2. Bagels or muffins can be 2 oz, 3 oz, or 4 oz in size, and can, therefore, count as two, three, or fourstarch choices.

3. Beans, peas, and lentils are also found on the Meat and Meat Substitutes liSL

4. Regular potato chips and tortilla chips are found on the Other Carbohydrates list

5. Most of the serving sizes' are measured after cooking.

One starch exchange equals 15 g carbohydrate, 3 g protein, 0-1 g fat, and 80 calories.

Bread

Bagel 1h (1 oz) Pita, 6 in. across Y'l

Bread. reduced-ca1orie 2 slices (1111 oz) Raisin bread, unfrosted 1 slice (loz)Bread, white, whole-wheat, Roll, plain, small 1 (1oz)

pumpernickel, rye 1 slice (1 oz) Tortilla, corn, 6 in. across 1Bread sticks, crisp, 4 in. long x 1h in. 2 ('i3 oz) Tortilla, flour, 7-8 in. across 1English muffin Ih Waffle, 4 Ih in. square, reduced-fat 1Hot dog or hamburger bun 1h (1 oz)

Cereals and Grains.

- - .. ..Bran cerealsBulgurCerealsCereals, unsweetened.Cornmeal (dry)CouscousFlour (dry)Granola, low-fatGrape-NutS-GritSKasha

ready-to-eat

. Reprinted with pennissioD from Exchange Usts for Meal Planning (I

and the American Diabetes Association; 1995).

IeXCHANGE LISTS FOR MEAL PLANNING"

and cooked beans, peas, and lentils are

MilletMuesliOats

V4 cupV4 cup1f2 cup1f2 cup

I1f2 cups1f2 cup1f3 cup1f2 cup1f2 cup3 tbsp

lh cuplh cuplhcup3/4 CUp3 tbsp1h cup3 tbsp1/4 CUp1/4 CUp

Ihcuplh CUp

PastaPuffed cerealRice milkRice, white or brownShredded Wheat-Sugar-frosted cerealWheat germ

. m: The American Dietetic AssociationChicago

54

.' EXCHANGE USTS FOR MEAL PLANNING

Baked beansComCom on cob, mediumMixed vegetables with com, peas, or pastaPeas,greenPlantain

Crackers and Snacks..."~. - - -Animal crackers 8 Pretzels ¥4 OZGraham crackers, 21/2 in. square 3 Rice cakes, 4 in. across 2Matzoh 3/4 oz Saltine-type crackers 6Melba toast 4 slices Snack chips, fat-free (tortilla, potato) 15-20 (3/4 Oz)Oyster crackers 24 Whole-wheat crackers, no fat added 2-5 (314 Oz)Popcorn (popped, no fat addedor low-fat microwave) 3 cups

(Count as 1 starch ex.

Beans and peas (garbanzo, pinto,kidney, white, split, black-eyed)

Starchy Foods Prepared with Fat(Count as 1 starch exchange, plus 1 fat exchange.)

Biscuit, 21/2 in. acrossChow mem noodlesCom bread. 2 in. cubeCrackers, round butter typeCroutonsFrench-fried potatoesGranolaMuffin, small

FRUIT LISTt<resn, trozen, canned, and dned fiuits and fiuit juices are on this:ent to:

. 1 small to medium fresh fruit

. If2 cup of canned or fresh fruit or fruit juice

. V.. cup of dried fruit

. . 400 ma or more sodium per exchange

1fJ cupYl cup

1 (5 oz)

1 cup

V2CUp

Y2 cup

Potato, baked or boiledPotato, mashedSquash, winter (acorn, butternut)Yam, sweet potato, plain

1 small (3 oz). V2 cup

1 cupV2 cup

Beans, Peas, and Lentilsexchange, plus 1 very lean meatexchange. )

Lima beans1f2 cup Lentils

Miso .

¥3cup1f2 cup3 tbsp

1 Pancake, 4 in. acrossth cup Popcorn, microwave

1 (2 oz) Sandwich crackers, cheese or pel6 Stuffing, bread (prepared)

1 cup Taco shell, 6 in. across16-25 (3 oz)' Waffle, 4th in. square

Y', cup Whole-wheat crackers, fat added1 (1th oz)

~ (1 oz)

list. In general, one fruit exchange is equiva-

57

Selection Notes

1. Count V2 cup cranberries or rhubarb sweetened with sugar substitutes as free foods.

2. Encourage clients to read the Nutrition Facts on the food label. If one serving has more than 15 g ofcarbohydrate, the size of the serving will need to be adjusted.

3. Fresh, frozen, and dried fruits have about 2 g of fiber per choice.4. Portion sizes for canned fruits are for the fruit and a small amount of juice.

5. Whole fruit is more filling than fruit juice and may be a better choice.

6. Food labels for fruits may contain the words "no sugar added" or "unsweetened." This means that nosucrose (table sugar) has been added.

7. Generally, fruit canned in extra light syrup has the same amount of carbohydrate per serving as the "nosugar added" or the juice pack. All canned fruits on the fruit list are based on one of these three typesof pack.

One fruit exchange equals 15 g carbohydrate and 60 calories.The weight includes skin, core, seeds, and rind.

FruitI "" .

Apple. unpeeled, small 1 (4 01) Kiwi:, 1 (3~ oz)Applesauce, unsweetened 1/2 cup Mandarin oranges, canned 3/4 cupApples, dried 4 rings Mango, small V2 fruit (51/2 oz) or V2 cupApricots, fresh 4 whole (5V2 oz) Nectarine, small 1 (5 oz)Apricots, dried 8 halves Orange, small 1 (6V2 oz)Apricots, canned V2 cup Papaya 1/2 fruit (8 oz) or 1 cup cubesBanana, small 1 (4 oz) Peach, medium, fresh 1 (6 oz)Blackberries 3/4 cup Peaches, canned l/2 cupBlueberries 3/4 cup Pear, large, fresh 1/2 (4 oz)Cantaloupe, small V3 melon (11 oz) or 1 cup cubes Pears, canned l/2 cupCherries, sweet, fresh 12 (3 oz) Pineapple, fresh 3/4 cupCherries, sweet, canned 1/2 cup Pineapple, canned 112 cupDates . 3 Plums, small 2 (5 oz)Figs, fresh 1 V2 large or 2 medium (3V2 oz) Plums, canned l/2 cupFigs, dried 11/2 Prunes, dried 3Fruit cocktail V2 cup Raisins 2 tbspGrapefruit, large 1/2 (11 oz) Raspberries 1 cupGrapefruit sections, canned 3/4 cup Strawberries 1 V4 cup whole berriesGrapes, small 17 (3 oz) Tangerines, small 2 (8 oz)Honeydew melon 1 slice (10 oz) or 1 cup cubes Watermelon 1 slice (13112 oz) or 1 V4 cup cubes

Fruit JuiceM. , J, '"~ I;".J. '".. , , 1

Apple juice/cider V2 cup Grapefruit juiceCranbeny juice cocktail V3 cup Orange juiceCranbeny juice cocktail. reduced-calorie 1 cup Pineapple juiceFruit juice blends, 100% juice 1/3 cup Prune juiceGrape juice 1/3 cup

..' EXCHANGE LISTS FOR MEAL PLANNING

1/2 Cup

V2 CUp

V2 CUp

V3 CUp

58

EXCHANGE USTS FOR MEAL PLANNING

MJL~ L~ 1

Different types of milk and milk products are on this list Cheeses are on the Meat list and cream and otherdairy fats are on the Fat list. Based on the amount of fat they contain, milks are divided into skimlvery low-fat milk, low-fat milk, and whole milk. One choice of these includes:

Carbohydrate (8) Protein <8) Fat <8) Calories

Skimlvery low-fat 12 8 0-3 90Low-fat 12 8 5 120Whole 12 8 8 ISO

Selection Notes

1. One cup equals 8 f1 oz or Y2 pt

2. Chocolate milk, frozen yogurt, and ice cream are on the Other Carbohydrates list

3. Nondairy creamers are on the Free Foods list

4. Rice milk is on the Starch list.

S. Soy milk is on the Medium-fat Meat list.

One milk exchange equals 12 g carbohydrate and 8 g protein.

Skim and Very Low-fat Milk(O-J If fat ner ~rving)- - -

Skim milk 1 cup Nonfat dry milk Y3 cup dry1/2% milk 1 cup Plain nonfat yogurt 3/4 cup1 % milk 1 cup Nonfat or low-fat fruit-flavored yogurtNonfat or low-fat buttermilk 1 cup sweetened with aspartame or with aEvaporated skim milk V2 cup non-nutritive sweetener 1 cup

Low-tat Milk(S g fat per serving)

2% milkPlain low-fat yogurtSweet acidophilus milk

cream and

Whole Milk(8 g fat per serving)

1 cup1f2 cup1 cup1 cup

Whole milkEvaporated whole milkGoat's milkKefir

1 cup314 cup

1 cup

S9

OTHER CARBOHYDRATES LISTFood choices from this list can be substituted for a starch, fruit, or milk choice. However, they do not containas many important vitamins and minerals as the choices on the Starch, Fruit, or Milk list Some choices willalso count as one or more fat choices.

Selection Notes

1. Because many of these foods are concentrated sources of carbohydrate and fat, the portion sizes areoften very small.

2. Many fat-free or reduced-fat products made with fat replacers contain carbohydrate. When eaten inlarge amounts, they may need to be counted.

3. Fat-free salad dressings can be found in smaller amounts on the Free Foods list.

One exchange equals ~ g car~r 1 starch, or 1 fndt, or 1 milk.FOOD ' SERVING SIZE EXCHANGES PER SERVING

Angel food cake, unfrostedBrownie, small, unfrostedCake, unfrostedCake, frostedCookie, fat-freeCookie or sandwich cookie with creme fillingCranberry sauce, jelliedCupcake, frostedDoughnut, plain cake

Doughnut, glazedFruit juice bars, frozen, 100% juiceFruit snacks, chewy (pureed fruit concentrate)Fruit spreads, 100% fruitGelatin, regularGingersnapsGranola barGranola bar, fat-free

HoneyHummusIce creamIce cream, lightIce cream, fat-free, no sugar addedJam or jelly, regularMilk, chocolate, wholePie, fruit, 2 crustsPie, pumpkin or custardPotato chipsPudding, regular (made with low-fat milk)Pudding, sugar-free (made with low-fat milk)Salad dressing, fat-free .

sodium

-"; EXCHANGE USTS FOR MEAL PLANNING

VI2 cake2 in. square2 in. square2 in. square2 small2 small1/4 CUp

1 small

2 carbohydrates1 carbohydrate, 1 fat1 carbohydrate, 1 fat

2 carbohydrates, 1 fat1 carbohydrate

1 carbohydrate, 1 fat1 Y2 carbohydrates

2 carbohydrates, 1 fat1 Y2 carbohydrates, 2 fats

2 carbohydrates, 2 fats1 carbohydrate1 carbohydrate1 carbohydrate1 carbohydrate1 carbohydrate

1 carbohydrate, 1 fat2 carbohydrates1 carbohydrate

1 carbohydrate, 1 fat1 carbohydrate, 2 fats1 carbohydrate, 1 fat

1 carbohydrate1 carbohydrate

2 carbohydrates, 1 fat3 carbohydrate, 2 fats1 carbohydrate, 2 fats1 carbohydrate, 2 fats

2 carbohydrates1 carbohydrate1 carbohydrate

1 medium (1 Y'2 OZ)33/4 in. across (2 oz)1 bar (3 oz)1 roll (3/40Z)1 tbsp1h cup31 bar

1 bar

1 tbsp

VJ cup'h cup

'h cup

'h cup

1 tbsp

1 cup

V6 pie

vi pie

12-18 (1 oz)

'hcupV2 cup

V. cup

60

. EXCHANGE USTS FOR MEAL PLANNING

Sherbet, sorbetSpaghetti or pasta sauce, canned-

SugarSweet roll or Danish

Syrup, lightSyrup, regularSyrup, regularTortilla chipsVanilla wafersYogurt, frozen, low-fat, fat-freeYogurt, frozen, fat-free, no sugar added

In general, one vegetable exchange is equivalent to:,. 1h cup of cooked vegetables or vegetable juice

. 1 Ct

Selection

1. One

2.

3.

4.

. =- 400 IDI or more sodium pet excbange

V2 cup'12 cup1 tbsp1 (2'12 oz)2 tbsp1 tbsp1/4 cup6-12 (1 OZ)S

Y3cupV2cup

2 carbohydrates1 carbohydrate, 1 fat

V2 carbohydrate2 1h carbohydrates. 2 fats

1 carbohydrate1 carbohydrate

4 carbohydrates1 carbohydrate, 2 fats1 carbohydrate. 1 fat

1 carbohydrate, 0-1 fat1 carbohydrate

VEGETABLE LIST

61

Meat and meat substitutes that contain both protein and fat are on this list. In general, one meat exchangeis equivalent to:

. 1 oz meat, fish. poultry, or cheese,

. 1/2 cup beans, peas, and lentils.

Based on the amount of fat they contain, meats are divided into very lean, lean, medium-fat, and high-fatlists. One ounce (one exchange) of each of these includes:

Carbohydrate (8) Protein (g) Fat (g) Calories

Very lean 0 7 ()"1 35

Lean 0 7 3 55

Medium-fat 0 7 5 75

High-fat 0 7 8 100

~Iection Notes

1. Meat should be weighed after cooking and removing bones and fat. Four oz of raw meat is equal to3 oz of cooked meat. Following are some examples of meat portions:

1 oz cheese = 1 meat choice and is about the size of a I-in. cube2 oz meat = 2 meat choices, such as

1 small chicken leg or thigh1/2 cup cottage cheese or tuna

3 oz meat = 3 meat choices and is about the size of a deck of cards, such as1 medium pork chop1 small hamburger1f2 of a whole chicken breast1 unbreaded fish fillet

2. Limit choices from the high-fat group to three times per week or less.

3. Most grocery stores stock Select and Choice grades of meat. Select grades of meat are the leanest meats.Choice grades contain a moderate amount of fat, and Prime cuts of meat have the highest amount of fat.Restaurants usually serve Prime cuts of meat.

4. "Hamburger" may contain added seasoning and fat. but ground beef does not.

5. Encourage clients to read labels to find products that are low in fat and cholesterol(5 g or less of fat per serving).

6. Beans, peas, and lentils are also found on the Starch list.

7. Peanut butter, in smaller amounts, is also found on the Fat list.

8. Bacon, in smaller amounts, is also found on the Far list.

9. Some processed meats, seafood, and soy products may contain carbohydrate when consumed in largeamounts. H so, these should be counted as a carbohydrate choice as well as a meat choice.

lists. One ounce (one exchange) of each of these includes:

Carbohydrate (g)

. EXCHANGE USTS FOR MEAL PLANNING

MEAT AND MEAT SUBSTITUTES LIST

62

EXCHANGE USTS FOR MEAL PLANNING

Meal Planning TipsI. Bake, roast, broil, grill, poach, steam, or boil these foods rather than frying.

2. Place meat on a rack so the fat will drain off during cooking.

3. Use a nonstick spray and a nonstick pan to brown or fry foods.

4. Trim off visible fat before or after cooking.-. . . . - .. ... ..

). Jt flOur, Dreaa crumDS, coanng IDlXeS, tat, or mannaaes are aaaea wnen COOlWlg, mese may neea to Decounted in the meal plan.

Very Lean Meat and Substitutes List- - - - - - - - - - --- - .une exchange eqU8JS u g carDonyarate,," g proteID, U-l g rat, ana "'~ C81ones.

One very lean meat exchange is equal to anyone of the following items:

Poultry: Chicken or turkey (white meat, no skin),Cornish hen (no skin) 1 oz

Fish: Fresh or frozen cod, flounder, haddock, halibut, trout;tuna fresh or canned in water 1 oz

Shellfish: Clams, crab, lobster, scallops, shrimp, imitation shellfish 1 ozGame: Duck or pheasant (no skin), venison, buffalo, ostrich 1 ozCheese with 1 g or less fat per ounce:

Nonfat or low-fat cottage cheese V. cupFat-free cheese 1 oz

Other: Processed sandwich meats with 1 g or lessfat per ounce, such as deli thin, shaved meats,chipped beef,. turkey ham 1 oz

Egg whites 2Egg substitutes, plain V. cupHot dogs with 1 g or less fat per ounce. 1 ozKidney (high in cholesterol) 1 ozSausage with 1 g or less fat per ounce 1 oz

Count as one very lean meat and one starch exchange.Beans, peas, lentils (cooked) V2 cup

Lean Meat and Substitutes ListOne exchanRe equals 0 2 carbohydrate, 7 2 protein, 3 2 fat, and 55 calories.

One lean meat exchange is equal to anyone of the following items:Beef: USDA Select or Choice grades of lean beef trimmed of fat, such as round, sirloin, and

flank steak; tenderloin; roast (rib, chuck, rump); steak (T-bone, porterhouse,cubed), ground round 1 oz

Pork: Lean pork, such as fresh ham; canned, cured, or boiled ham; Canadian bacon*;tenderloin, center loin chop 1 oz

Lamb: Roast. chop, leg 1 ozVeal: Lean chop, roast 1 oz

. ;: 400 mg or Dft sodium perexchange.

..

63

)ultry: Chicken, turkey (dark meat, no skin), chicken (white meat. with skin), domesticduck or goose (well-drained of fat. no skin)sh:Herring (uncreamed or smoked)Oysters 6 DSalmon (fresh or canned), catfishSardines (canned) 2 nThna (canned in oil, drained)

we: Goose (no skin), rabbit

leese:4.5%-fat cottage cheeseGrated ParmesanCheeses with 3 g or less fat per ounce

:her.Hot dogs with 3 g or less fat per ounce-Processed sandwich meat with 3 g or less fat per ounce, such as

turkey pastrami or kielbasaLiver, heart (high in cholesterol)

Medium-Fat Meat and Substitutes ListOne exchange equals 0 g carbohydrate, 7 g protein, 5 g fat, and 75 caJon.

Poultry: Chicken, turkey (dark meat, no slduck or goose (well-drained of fat, no s

Fish:Herring (uncreamed or smoked)OystersSalmon (fresh or canned), catfishSardines (canned)Tuna (canned in oil, drained)

Game: Goose (no skin), rabbitCheese:

4.5%-fat cottage cheeseGrated ParmesanCheeses with 3 g or less fat per ounce

Other:Hot dogs with 3 g or less fat per ounce-- - -. - . - - -

One medium-fat meat exchange is equal to anyone of the following items:Beef: Most beef products fall into this category (ground beef, meat loaf, corned beef,

short ribs, Prime grades of meat trimmed of fat, such as prime rib) 1 oz

Pork: Top loin. chop, Boston butt, cutlet 1 oz

Lamb: Rib roast, ground 1 oz

Veal: Cutlet (ground or cubed, unbreaded) 1 ozPoultry: Chicken (dark meat, with skin), ground turkey or ground chicken,

fried chicken (with skin) 1 ozFish: Any fried fish product . 1 ozCheese: With 5 g or less fat per ounce

Feta 1 ozMozzarella 1 ozRicotta V. cup (2 oz)

Other.Egg (high in cholesterol, limit to 3 per week) 1Sausage with 5 g or less fat per ounce 1 ozSoy milk 1 cupThmpeh ~c~Tofu 4 oz or Y'l cup

. . 400 mg or more sodium per excbange.

EXCHANGE USTS FOR MEAL PLANNING

loz

loz6 medium

loz2 medium

lozloz

v. cup2 tbsp

loz

Ilh oz

101101

and 75 calories.

beef,lozlozlozloz

lozloz

lozloz

V.. cup (2 oz)

1loz

1 cup

V. cup

4 oz or Vz cup

64

. ': EXCHANGE USTS FOR MEAL PLANNING

wgn-(c8t Meat ana ~UDSDmteS LIStOne exchange equals 0 g carbohydrate, 7 g protein, 8 g fat, and 100 calories.

One high-fat meat exchange is equal to anyone of the following items.

Pork: Spareribs, ground pork, pork sausage 1 DECheese: All regular cheeses, such as American, .

cheddar, Monterey Jack, Swiss 1 ozOther. Processed sandwich meats with 8 grams or less fat per ounce,

such as bologna, pimento loaf, salami 1 ozSausage, such as bratwurst, Italian,knockwurst, Polish, smoked 1 ozHot dog (turkey or chicken). 1 (1Mb)Bacon 3 slices (20 slicesllb)

Count as one high-fat meat plus one fat exchange.Hot dog (beef, pork, or combinationt 1 (1Mb)

Count as one high-fat meat plus two fat exchanges.

Peanut butter (contains unsaturated fat)

Fats are divided into three groups. based on the main type of fat they contain: monounsaturated, polyunsam-rated, and saturated. Saturated fats are linked with heart disease and cancer. In general. one fat exchange isequivalent to:

. 1 tsp of regular margarine or vegetable oil

. 1 tsp of regular salad dressings

Selection Notes

1. One fat exchange is based on a serving size containing 5 g of fat

2. Fat-free salad dressings are on the Other Carbohydrates list and the Free Foods list

3. See the Free Foods list for nondairy coffee creamers, whipped topping, and fat-free products, suchas margarines, salad dressings, mayonnaise, sour cream, cream cheese, and nonstick cooking spray.

One fat

Avocado. mediumOil (canola. olive. peanut)Olives: ripe (black)

green. stuffed-Nuts

almonds. cashewsmixed (50% peanuts)peanutspecans

Peanut butter. smooth or crunchySesame seedsTahini paste

. = 400 ms or more sodium per exchange.

loz

loz

loz

loz

1 (1Mb)

3 slices (20 slicesllb)

1 (lMb)

2 tbsp

FAT LIST

Monounsaturated Fats Listexchange 5 g fat and 45 calories.equals

Va (1 oz)1 tsp

8 large10 large

6 nuts6nuts

10 nuts4 halves

2tsp1 tbsp2tsp

"..

YOlyunsawrateO .l4atS LIStOne fat exchange equals S g fat and 4S calories.

Margarine: stick, tub, or squeeze 1 tsplower-fat (30% to 50% vegetable oil) 1 tbsp

Mayonnaise: regular 1 tspreduced-fat 1 tbsp

Nuts, walnuts, English 4 halvesOil (com, saftlower, soybean) 1 tspSalad dressing: regular- 1 tbsp

reduced-fat 2 tbspMiracle Whip Salad Dressing@: regular 2 tsp

reduced-fat 1 tbspSeeds: pumpkin, sunflower 1 tbso

:)aturatea ~'atS LIStOne fat exchange equals S g of fat and 4S calories.

- . - -Bacon, cookedBacon, greaseButter: stick

whippedreduced-fat

C1ritterlings,boiledCoconut, sweetened, shreddedCream, half and halfCream cheese: regular

reduced-fatFatback or salt porktShortening or lardSour cream: regular

reduced-fat

. '" 400 mg or more sodium per exchange.-- . . . - .

t Use a piece I in. x I in. X If.. in. when eating the fatback cooked with vegetables. Use a piece 2 in. x I in. x Ifz in. when eating onlythe vegetables with the fatb8ck removed.

;: EXCHANGE USTS FOR MEAL PLANNING

1 tsp1 tbspItsp

1 tbsp4 halves

1 tsp1 tbsp2 tbsp2tsp

Itbsp1 tbsp

One fat exchange1 slice (20 slicesllb)

1 tsp1 tsp2 tsp

1 tbsp2 tbsp (V2 oz)

2 tbsp2 tbsp

1 tbsp (V2 oz)2 tbsp (1 oz)

1 tsp2 tbsp3 tbsp

66

: EXCHANGE USTS FOR MEAL PLANNING

Combination foods do not fit into anyfoods.

1\108 noodle casserole, lasagna,spaghetti with meatballs, chili withbeans, macaroni and cheese.Chow Olein (without noodles or rice).Pizza, cheese, thin crusttPizza, meat topping, thin crust'Pot pie.

Frozen entreesSalisbury steak with gravy, mashed potato.Turkey with gravy, mashed potato, dressing.Entree with less than 300 calories.

with gravy, mashed potato.

SoupsBean *

Cream (made with water)-Split pea (made with water)*Tomato (made with water)-Vegetable beef, chicken noodle,or other broth-type*

FOOD

Burritos with beerChicken nuggets-Chicken breast and wing, breaded and fried.FISh sandwichlt8rtar sauce- -

French fries, thin.Hamburger, regularHamburger, large-Hot dog with bun-Individual pan pizza.Soft-serve coneSubmarine sandwich.

Taco, hard shell-Taco, soft shell-

. = 400 mg or more sodium per exchange

..

COMBmATIONFOODSL~Tone exchange list This is a list of exchanges for some typical combination

1 cup (8 oz)2 cups (16 oz)V4 of 10 in. (5 oz)V4 of 10 in. (5 oz)1 (7 oz)

2 carbohydrates, 2 medium-fat meats

1 carbohydrate, 2 lean meats

2 carbohydrates, 2 medium-fat meats, 1 fat

2 carbohydrates, 2 medium-fat meats, 2 fats

2 carbohydrates, I medium-fat meat, 4 fats

1 (11 oz)1 (11 oz)1 (8 oz)

2 carbohydrates. 3 medium-fat meats. 3-4 fats2 carbohydrates. 2 medium-fat meats. 2 fats

2 carbohydrates. 3 lean meats

l~l~~~~q~~l~~~l~~~

1 carbohydrate, 1 very lean meat1 carbohydrate, 1 fat

1 carbohydrate1 carbohydrate1 carbohydrate

FAST FOODS

SERVING SIZE EXCHANGES PER SERVING

4 carbohydrates. 2 medium-fat meats. 2 fats

1 carbohydrate, 2 medium-fat meats, 1 fat

1 carbohydrate. 4 medium-fat meats, 2 fats

3 carbohydrates, 1 medium-fat meat, 3 fats

2 carbohydrates, 2 fats

2 carbohydrates, 2 medium-fat meats

2 carbohydrates, 3 medium-fat meats, 1 fat

1 carbohydrate, 1 high-fat meat. 1 fat

S carbohydrates, 3 medium-fat meats, 3 fats

2 carbohydrates, 1 fat

3 carbohydrates, 1 vegetable.

2 medium-fat meats, 1 fat

2 carbohydrates, 2 medium-fat meats, 2 fats

1 carbohydrate, 1 medium-fat meat, 1 fat

1 (60z)1 (3 oz)

-68

.i: EXCHANGE USTS FOR MEAL PLANNING

A free food is any food or drink that contains less than 20 calories or less than 5 grams of carbohydrate perserving. Foods with a serving size listed should be limited to three servings per day, spread throughout theday. Foods listed without a serving size can be eaten as often as desired.

.I'al.-lIl:e or Aeouceo-Ial. .I'UUWI

£'-- h._h 1 .a.-'-'~'-CU.. """"""', uu.-u",", ~ LUO)}I

Creamers, nondairy, liquid 1 tbspCreamers, nondairy, powdered 2 tspMayonnaise, fat-free 1 tbspMayonnaise, reduced-fat 1 tspMargarine, fat-free 4 tbspMargarine, reduced-fat 1 tspMiracle WhipGD, nonfat 1 tbspMiracle WhipGD, reduced-fat 1 tspNonstick cooking spraySalad dressing, fat-free 1 tbspSalad dressing, fat-free, Italian 2 tbsp~ ~~Sour cream, fat-free, reduced-fat 1 tbspWhipped topping, regular or light 2 tbsp

Sugar-free or Low-sugar Foods

Candy, hard, sugar-free 1 candyGelatin dessert, sugar-freeGelatin, unflavoredGum, sugar-freeJam or jelly, low-sugar or light 2 tspSugar, substitutes.Svroo. suszar-free 2 tbso

~

. Sugar aubItituta, aItem8Dves, or replacements that are approved by the Food 8Dd Drug Administration (FDA) are

sare to use. Lonunon DraDO names 1DCIUOC:~~(~) .

Sprinlde SweetOP (saccharin)Sweet ~ (acesuJfame K)Sweet.l~ (saccharin)Sugar Twine (saccbarin)Sweet 'n Lowe (saccharin)

FREE FOODS LIST

to/'

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DrinksI

Bouillon, broth, consomm~-Bouillon or broth, low-sodiumCarbonated or mineral waterClub sodaCocoa powder, unsweetened 1 tbspCoffeeDiet soft drin.ks, sugar-freeDrink mixes, sugar-freeTeaTonic water, sugar-free

CondimentsI

Catsup 1 tbspHorseradishLemon juiceLime jwceMustardPickles, dill- Ilh largeSoy sauce, regular or light*Taco sauce 1 tbsp

VInegarSeasonings

Some seasonings that contain sodium or are salts, including garlic or celery salt, and lemon pepperFlavoring extractsGarlicHerbs, fresh or driedPimentoSpicesTabasco@ or hot pepper sauceWme, used in cookingWorcestershire sauce

. = 400 mg or more of sodium per exchange.

", EXCHANGE USTS FOR MEAL PLANNING ..,

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