Exchange Lists• Help people with diabetes plan meals• Foods grouped by macronutrient content

– Starches– Fruits– Milks– Other carbohydrates– Vegetables– Meats and meat substitutes– Fats– See Appendix B

Exchange list groups foods consisting of protein, fat, and carbohydrates. Lists are approximations & average values - variety, storage and preparation affects values.

  Carbohydrate(grams)

Protein(grams)

Fat(grams) Calories

I. Starch/Bread 15 3 trace 80

II. Meat

Very Lean . 7 0-1 35

Lean . 7 3 55

Medium-Fat . 7 5 75

High-Fat . 7 8 100

III. Vegetable 5 2 . 25

IV. Fruit 15 . . 60

V. Milk

Skim 12 8 0-3 90

Low-fat 12 8 5 120

Whole 12 8 8 150

VI. Fat . . 5 45

 

Vegetables contain 25 calories and 5 grams of carbohydrate. One serving equals:

1/2 cupCooked vegetables (carrots, broccoli, zucchini, cabbage, etc.)

1 cup Raw vegetables or salad greens

1/2 cup Vegetable juice

If you’re hungry, eat more fresh or steamed vegetables.

Fat-Free and Very Lowfat Milk contain 90 calories per serving. One serving equals:

1 cupMilk, fat-free or 1% fat

3/4 cup Yogurt, plain non fat or low fat

1 cup Yogurt, artificially sweetened

Fruits contain 15 grams of carbohydrate and 60 calories. One serving equals:

1 small Apple, banana, orange, nectarine1 medium Fresh peach1 Kiwi1/2 Grapefruit1/2 Mango1 cup Fresh berries (strawberries, raspberries or

blueberries)1 cup Fresh melon cubes1/8 th Honeydew melon4 ounces Unsweetened Juice4 teaspoons Jelly or Jam

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

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 removed1 ounce Fish fillet (flounder, sole, scrod, cod, etc.)1 ounce Canned tuna in water1 ounce Shellfish (clams, lobster, scallop, shrimp)3/4 cup Cottage cheese, non fat or low fat2 each Egg whites1/4 cup Egg substitute1 ounce Fat-free cheese1/2 cup Beans- cooked (black beans, kidney, chick peas

or lentils): count as 1 starch/bread and 1 very lean protein

Lean Protein choices have 55 calories and 2-3 grams of fat per serving. One serving equals:

1 ounce Chicken- dark meat, skin removed1 ounce Turkey- dark meat, skin removed1 ounce Salmon, Swordfish, herring1 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 g or less of fat per ounce)1/4 cup 4.5% cottage cheese2 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 ounceBeef (any prime cut), corned beef, ground beef **

1 ounce Pork chop1 each Whole egg (medium) **1 ounce Mozzarella cheese1/4 cup Ricotta cheese4 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" Bread1/4 (1 Ounce) Bagel (varies)1/2 Hamburger bun / English muffin3/4 cup Cold cereal1/3 cup Rice, brown or white- cooked1/3 cup Legumes (dried beans, peas or lentils)- cooked1/2 cup Pasta- cooked1/2 cup Corn, sweet potato or green peas3 ounce Baked sweet or white potato3/4 ounce Pretzels3 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)1 teaspoon Butter1 teaspoon Stick margarine1 teaspoon Mayonnaise1 Tablespoon Reduced fat margarine or mayonnaise1 Tablespoon Salad dressing (2TBSP Lite cream cheese)

2 Tablespoons Lite cream cheese1/8th Avocado8 large Black olives1 slice Bacon

Prepare a 1-day meal & use it to fill in table on the front.

• BreakfastStarch ________Meat ________Veg. _________Fruit _________Milk _________Fat __________Free food _______

LunchStarch ________Meat ________Veg. _________Fruit _________Milk _________Fat __________Free food _______

DinnerStarch ________Meat ________Veg. _________Fruit _________Milk _________Fat __________Free food _______

Exchange list Number of exchanges CHO g Protein G Fat g

* Milk - skim, low fat, whole

* Milk - skim, low fat, whole

* Milk - skim, low fat, whole

Fruit

Vegetable

Bread/Starch

* Meat – (state leanness)

* Meat – (state leanness)

* Meat – (state leanness)

Fat

TOTAL

Meat - no CHO, has protein & quit variable in fat (V. lean, lean, med., high).Fruit - only CHO, no fat or protein.Vegetables - CHO, some protein, no fat.Milk – CHO, protein, zero to high fatFree food - very low protein, fat, CHO & do not need to be counted.Calculate exchange of: CHO (4 kcal/g) Energy requirements is calculatedProtein (4 kcal/g) as kcalories per unit body weight.Fat (9 kcal/g) Use 28 kcal/kg for ♀ & 30 kcal/kgf or ♂

1. Calculate a _______ kcal diet for a person weighing _______ lbs.

For prot: ______ kcal X 14% = _____ kcal protein/4 kcal/g =_____ g protein.

For carbs: ______ kcal X 56% = ______ kcal CHO/4 kcal/g = ______ g CHO.

For fat: _______ kcal X 30% = _______ kcal fat / 9 kcal / g = _______ g fat.