EXCHANGE LISTS

 

FOR MEAL PLANNING

 

 

 

 

 

 

 

 

 

 

For Educational Purposes

 

 

 

The American Diabetes Association, Inc.

The American Dietetics Association

1986

 

                                EXCHANGE LISTS

 

     The reason for dividing food into six different groups is that foods vary  in their carbohydrate, protein, fat and calorie content.  Each exchange list  contains foods that are alike‑ each choice contains about the same amount of  carbohydrate, protein, fat and calories.

 

     The following chart shows the amount of these nutrients in one serving  from each exchange list.

 

Exchange List

Carbohydrate

Protein

Fat

Calories

              

(grams)

(grams)

(grams)

 

Starch/Bread

15

3

trace

80

Meat

 

 

 

 

   Lean

‑‑

7

3

55

   Medium‑Fat

‑‑

7

5

75

   High‑Fat

‑‑

7

8

100

Vegetable

5

2

‑‑

25

Fruit

15

‑‑

‑‑

60

Milk

 

 

 

 

   Skim

12

8

trace

90

   Low‑fat

12

8

5

120

   Whole

12

8

8

150

Fat

‑‑

 

‑‑   5

45

 

     As you read the exchange lists, you will notice that one choice often is a larger amount of food than another choice from the same list.  Because foods are so different, each food is measured or weighed so the amount of carbohydrate, protein, fat, and calories is the same in each choice.

 

     You will notice symbols on some foods in the exchange groups.  Foods that are high in fiber (3 grams or more per normal serving) have a * symbol.  High fiber foods are good for you.  It is important to eat more of these foods.

 

     Foods that are high in sodium (400 milligrams or more of sodium per normal serving) have a @ symbol. It's a good idea to limit your intake of high salt foods, especially if you have high blood pressure.

 

     If you have a favorite food that is not included in any of these groups, ask your dietitian about it. That food can probably be worked into your meal plan, at least now and then.

 

 

 

                                      1    

                               STARCH/BREAD LIST

 

     Each item in this list contains approximately 15 grams of carbohydrate, 3 grams of protein, a trace of fat, and 80 calories.  Whole grain products average about 2 grams of fiber per serving.  Some foods are higher in fiber.   Those foods that contain 3 or more grams of fiber per serving are identified with the * symbol.      

 

     You can choose your starch exchanges from any of the items on this list.   If you want to eat a starch food that is not on the list, the general rule is that:

                 Ø  1/2 cup of cereal, grain or pasta is one serving

                 Ø  1 ounce of a bread product is one serving

 

     Your dietitian can help you be more exact.

 

 

                             CEREALS/GRAINS/PASTA

 

 

*Bran cereals, concentrated

1/3 cup

*Bran cereals, flaked      

(such as Bran Buds, All Bran)

1/2 cup

 Bulgur (cooked)

1/2 cup

 Cooked cereals

1/2 cup

 Cornmeal (dry)

2 1/2 Tbsp.

 Grapenuts

3 Tbsp. 

Grits (cooked)

1/2 cup

 Other ready‑to‑eat  

3/4 cup

   unsweetened cereals                  

 

 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.

 

 

 

                           DRIED BEANS/PEAS/LENTILS

 

 

*Beans and peas (cooked) (such as kidney, white, split, blackeye)

1/3 cup

*Lentils (cooked)

1/3 cup

*Baked beans

1/4 cup

 

 

                              STARCHY VEGETABLES

 

 

*Corn

1/2 cup

*Corn on cob, 6 in. long

1

*Lima beans

1/2 cup

*Peas, green (canned or frozen)

1/2 cup

*Plantain

1/2 cup

 Potato, baked

1 small (3 oz.)

 Potato, mashed

1/2 cup

 Squash, winter (acorn, butternut)

3/4 cup

 Yam, sweet potato, plain

1/3 cup

 

*3 OR MORE GRAMS OF FIBER PER SERVING

                                     BREAD

 

 Bagel

1/2 (1 oz.)

 Bread sticks, crisp 4 in. long x 1/2 in.

2 (2/3 oz.)

 Croutons, low fat

 

 English muffin

1/2

 Frankfurter or hamburger bun

1/2 (1 oz.)

 Pita, 6 in. across

1/2

 Plain roll, small

1 (1 oz.)

 Raisin, unfrosted

1 slice (1 oz.)

*Rye, pumpernickel

1 slice (1 oz.)

 Tortilla, 6 in. across

1

 White (including French, Italian)

1 slice (1 oz.)

 Whole wheat

1 slice (1 oz.)

 

 

                                  CRACKERS/SNACKS

 

 Animal crackers                      

8

 Graham crackers, 2 1/2 in. square    

3       

 Matzoth                               

3/4 oz.

 Melba toast                          

5 slices

 Oyster crackers                      

24

 Popcorn (popped, no fat added)       

3 cups

 Pretzels                             

/4 oz.

 Rye Crisp, 2 in.x 3 1/2 in.          

4

 Saltine‑type crackers                

6

 Whole wheat crackers, no fat added (crisp breads, such as Finn, Kavli, Wasa),                

2‑4 slices (3/4 oz.)

 

 

                      STARCH FOODS PREPARED WITH FAT

     (Count as 1 starch/bread serving, plus 1 fat serving.)

 

 Biscuit, 2 1/2 in. across            

1

 Chow mein noodles                    

1/2 cup

 Corn bread, 2 in. cube               

1 (2 oz.)

 Cracker, round butter type           

6

 French fried potatoes,               

10 (1 1/2 oz.)

  2 in. to 3 1/2 in. long

 

 Muffin, plain, small                 

1

 Pancake, 4 in. across                

2

 Stuffing, bread (prepared)           

1/4 cup

 Taco shell, 6 in. across             

2

 Waffle, 4 1/2 in square               

1

 Whole wheat crackers, fat added  (such as Triscuits)    

4‑6 (1 oz.)

 

 *3 OR MORE GRAMS OF FIBER PER SERVING

                                  _____2_____

                                   MEAT LIST

 

     Each serving of meat and substitutes on this list contains about 7 grams of protein.  The amount of fat and number of calories varies, depending on  what kind of meat or substitute you choose.  The list is divided into three  parts based on the amount of fat and calories:  lean meat , medium‑fat meat,  and high‑fat meat.  One ounce (one meat exchange) of each of these includes:

 

 

 

Carbohydrate(grams)

Protein (grams)

Fat(grams)

Calories

Lean

0

7

3

55

Medium‑Fat

0

7

5

75

High‑Fat

0

7

8

100

 

 

     You are encouraged to use more lean and medium‑fat meat, poultry, and fish in your meal plan. This will help decrease your fat intake, which may help decrease your risk for heart disease. The items from the high‑fat group are high in saturated fat, cholesterol, and calories. You should limit your choices from the high‑fat group to three (3) times per week. Meat and substitutes do not contribute any fiber to your meal plan.

 

TIPS

1.  Bake, roast, broil, grill, or boil these foods rather than frying them with added fat.

2.  Use a nonstick pan spray or a nonstick pan to brown or fry these foods.

3.  Trim off visible fat before and after cooking.

4.  Do not add flour, bread crumbs, coating mixes, or fat to these foods when preparing them.

5.  Weigh meat after removing bones and fat, and after cooking.  Three ounces of cooked meat is about equal to 4 ounces of raw meat.  Some examples of meat portions are:

      2 ounces meat (2 meat exchanges)=

           1 small chicken leg or thigh

           1/2 cup cottage cheese or tuna

      3 ounces meat (3 meat exchanges)=

           1 medium pork chop

           1 small hamburger

           1/2 of a whole chicken breast

           1 unbreaded fish fillet

           cooked meat, about the size of a deck of cards

6. Restaurants usually serve prime cuts of meat, which are high in fat and calories.

LEAN MEATS AND SUBSTITUTES

           (One exchange is equal to any one of the following items)

 

@ = This symbol indicates meats and meat substitutes that have 400 milligrams or more of sodium per exchange.

 

Beef:  USDA Good or Choice grades of lean beef, such as round,     1 oz.   sirloin, and flank steak; tenderloin; and chipped beef@

 

Pork:  Lean pork, such as fresh ham; canned, cured or boiled       1 oz.

       ham@; Canadian bacon@, tenderloin.

 

Veal:  All cuts are lean except for veal cutlets (ground or        1 oz.

       cubed). Examples of lean veal are chops and roasts.

 

Poultry:  Chicken, turkey, Cornish hen (without skin)              1 oz.

 

Fish:  All fresh and frozen fish                                   1 oz.

       Crab, lobster, scallops, shrimp, clams                      2 oz.

         (fresh or canned in water@)

       Oysters                                                     6 medium

       Tuna@ (canned in water)                                     1/4 cup

       Herring (uncreamed or smoked)                               1 oz.

       Sardines (canned)                                           2 medium

 

Wild Game:  Venison, rabbit, squirrel                              1 oz.

            Pheasant, duck, goose (without skin)                   1 oz.

 

Cheese:  Any cottage cheese                                        1/4 cup

         Grated parmesan                                           2 Tbsp.

         Diet Cheeses@ (with less than 55 calories per ounce)      1 oz.

 

Other:  95% fat‑free luncheon meat                                 1 oz.

        Egg whites                                                 3 whites

        Egg substitutes with less than 55 calories per 1/4 cup     1/4 cup

@400 MG OR MORE OF SODIUM PER SERVING

  

MEDIUM‑FAT MEAT AND SUBSTITUTES

          (One exchange is equal to any one of the following items.)         

 

 

Beef:  Most beef products fall into this category.  Examples are:  1 oz.

       all ground beef, roast (rib, chuck, rump), steak (cubed,              

       Porterhouse, T‑Bone), and meatloaf.

 

Pork:  Most pork products fall into this category.  Examples are:  1 oz.

       chops, loin roast, Boston butt, cutlets.

 

Lamb:  Most lamb products fall into this category.  Examples are:  1 oz.

       chops, leg, and roast.

 

Veal:  Cutlet (ground or cubed, unbreaded)                         1 oz.

 

Poultry:  Chicken (with skin), domestic duck or goose (well‑       1 oz.

          drained of fat), ground turkey

 

Fish:  Tuna@ (canned in oil and drained)                           1/4 cup

       Salmon@ (canned)                                            1/4 cup

 

Cheese:  Skim or part‑skim milk cheeses, such as:           

          Ricotta                                                  1/4 cup

          Mozzarella                                               1 oz.

          Diet Cheeses@ (with 56‑80 calories per ounce)            1 oz.

 

Other:  86% fat‑free luncheon meat@                                1 oz.

        Egg (high in cholesterol, limit to 3 per week)             1

        Egg substitutes with 56‑80 calories per 1/4 cup            1/4 cup

        Tofu (2 1/2 in. x 2 3/4 in. x 1 in.)                       4 oz.

        Liver, heart, kidney, sweetbreads (high in cholesterol)    1 oz.

@400 MG OR MORE OF SODIUM PER SERVING


HIGH‑FAT MEAT AND SUBSTITUTES