EXCHANGE LISTS

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.

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

Remember, these items are high in saturated fat, cholesterol, and calories

and should be used only three (3) times per week.

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

Beef: Most USDA Prime cuts of beef, such as ribs, corned beef@ 1 oz.

Pork: Spareribs, ground pork, pork sausage@ (patty or link) 1 oz.

Lamb: Patties (ground lamb) 1 oz.

Fish: Any fried fish product 1 oz.

Cheese: All regular cheeses@, such as American, Blue, Cheddar, 1 oz.

Monterey, Swiss

Other: Luncheon Meat@, such as bologna, salami, pimento loaf 1 oz.

Sausage@, such as Polish, Italian 1 oz.

Knockwurst, smoked 1 oz.

Bratwurst@ 1 oz.

Frankfurter@ (turkey or chicken) 1 frank

(10/lb.)

Peanut butter (contains unsaturated fat) 1 Tbsp.

Count as one high‑fat meat plus one fat exchange:

Frankfurter@ (beef, pork or combination) 1 frank

(10/lb.)

@400 MG OR MORE OF SODIUM PER SERVING

_____3_____

VEGETABLE LIST

Each vegetable serving on this list contains about 5 grams of carbohydrate, 2 grams of protein, and 25 calories. Vegetables contain 2‑3 grams of dietary fiber. Vegetables which contain 400 mg of sodium per serving are identified with a @ symbol.

Vegetables are a good source of vitamins and minerals. Fresh and frozen vegetables have more vitamins and less added salt. Rinsing canned vegetables will remove much of the salt.

Unless otherwise noted, the serving size for vegetables (one vegetable exchange) is:

1/2 cup of cooked vegetables or vegetable juice

1 cup of raw vegetables

VEGETABLES

Artichoke (1/2 medium)

Asparagus

Beans (green, wax, Italian)

Bean sprouts

Beets

Broccoli

Brussels sprouts

Cabbage, cooked

Carrots

Cauliflower

Eggplant

Greens (collard, mustard, turnip)

Kohlrabi

Leeks

Mushrooms, cooked

Okra

Onions

Pea pods

Peppers (green)

Rutabaga

Sauerkraut@

Spinach, cooked

Summer squash (crookneck)

Tomato (one large)

Tomato/Vegetable juice@

Turnips

Water chestnuts

Zucchini, cooked

Starchy vegetables such as corn, peas, and potatoes are found on the Starch/

Bread List.

For free vegetables, see Free Food List.

@400 MG OR MORE OF SODIUM PER SERVING

_____4_____

FRUIT LIST

Each item on this list contains about 15 grams of carbohydrate, and 60 calories. Fresh, frozen, and dry fruits have about 2 grams of fiber per serving. Fruits that have 3 or more grams of fiber per serving have a * symbol. Fruit juices contain very little dietary fiber.

The carbohydrate and calorie content for a fruit serving are based on the usual serving of the most commonly eaten fruits. Use fresh fruits or fruits frozen or canned without sugar added. Whole fruit is more filling than fruit juice and may be a better choice for those who are trying to lose weight. Unless otherwise noted, the serving size for one fruit serving is:

1/2 cup of fresh fruit or fruit juice

1/4 cup of dried fruit

FRESH, FROZEN, AND UNSWEETENED CANNED FRUIT

Apple (raw, 2 in. across) 1 apple

Applesauce (unsweetened) 1/2 cup

Apricots (medium, raw) or 4 apricots

Apricots (canned) 1/2 cup, or 4 halves

Banana (9 in. long) 1/2 banana

*Blackberries (raw) 3/4 cup

*Blueberries (raw) 3/4 cup

Cantaloupe (5 in. across) 1/3 melon

(cubes) 1 cup

Cherries (large, raw) 12 cherries

Cherries (canned) 1/2 cup

Figs (raw, 2 in. across) 2 figs

Fruit cocktail (canned) 1/2 cup

Grapefruit (medium) 1/2 grapefruit

Grapefruit (segments) 3/4 cup

Grapes (small) 15 grapes

Honeydew melon (medium) 1/8 melon

(cubes) 1 cup

Kiwi (large) 1 kiwi

Mandarin Oranges 3/4 cup

Mango (small) 1/2 mango

*Nectarine (1 1/2 in. across) 1 nectarine

Orange (2 1/2 in. across) 1 orange

Papaya 1 cup

Peach (2 3/4 in. across) 1 peach, or 3/4 cup

Peaches (canned) 1/2 cup or 2 halves

Pear 1/2 large, or 1 small

Pears (canned) 1/2 cup or 2 halves

Persimmon (medium, native) 2 persimmons

Pineapple (raw) 3/4 cup

Pineapple (canned) 1/3 cup

Plum (raw, 2 in. across) 2 plums

*Pomegranate 1/2 pomegranate

*Raspberries (raw) 1 cup

*Strawberries (raw, whole) 1 1/4 cup

Tangerine (2 1/2 in. across) 2 tangerines

Watermelon (cubes) 1 1/4 cup

*3 OR MORE GRAMS OF FIBER PER SERVING

DRIED FRUIT

*Apples 4 rings	*Apricots 7 halves
Dates 2 1/2 medium	*Figs 1 1/2
*Prunes 3 medium	Raisins 2 Tbsp.

FRUIT JUICE

Apple juice/cider 1/2 cup	Cranberry juice cocktail 1/3 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

*3 OR MORE GRAMS OF FIBER PER SERVING

_____5_____

MILK LIST

Each serving of milk or milk products on this list contains about 12 grams of carbohydrate and 8 grams of protein. The amount of fat in milk is measured in percent (%) of butterfat. The calories vary, depending on what kind of milk you choose. The list is divided into three parts based on the amount of fat and calories: skim/very lowfat milk, lowfat milk, and whole milk. One serving (one milk exchange) of each of these includes:

	Carbohydrate (grams)	Protein(grams)	Fat(grams)	Calories
Skim/Very Lowfat	12	8	trace	90
Lowfat	12	8	5	120
Whole	12	8	8	150

Milk is the body's main source of calcium, the mineral needed for growth and repair of bones. Yogurt is also a good source of calcium. Yogurt and many dry or powdered milk products have different amounts of fat. If you have questions about a particular item, read the label to find out the fat and calorie content.

Milk is good to drink, but it can also be added to cereal, and to other foods. Many tasty dishes, such as sugar‑free pudding, are made with milk (see the Combination Foods list). Add life to plain yogurt by adding one of your fruit servings to it.

SKIM AND VERY LOWFAT MILK

skim milk 1 cup

1/2% milk 1 cup

1% milk 1 cup

lowfat buttermilk 1 cup

evaporated skim milk 1/2 cup

dry nonfat milk 1/3 cup

plain nonfat yogurt 8 oz.

LOWFAT MILK

2% milk 1 cup fluid

plain lowfat yogurt (with added nonfat 8 oz.

milk solids)

WHOLE MILK

The whole milk group has much more fat per serving than the skim and lowfat groups. Whole milk has more than 3 1/4% butterfat. Try to limit your choices from the whole milk group as much as possible.

whole milk 1 cup

evaporated whole milk 1/2 cup

whole plain yogurt 8 oz.

_____6_____

FAT LIST

Each serving on the fat list contains about 5 grams of fat and 45 calories.

The foods on the fat list contain mostly fat, although some items may also contain a small amount of protein. All fats are high in calories and should be carefully measured. Everyone should modify fat intake by eating unsaturated fats instead of saturated fats. The sodium content of these foods varies widely. Check the label for sodium information.

UNSATURATED FATS

Avocado 1/8 medium

Margarine 1 tsp.

#Margarine, diet 1 Tbsp.

Mayonnaise 1 tsp.

#Mayonnaise, reduced calorie 1 Tbsp.

Nuts and Seeds:

Almonds, dry roasted 6 whole

Cashews, dry roasted 1 Tbsp.

Pecans 2 whole

Peanuts 20 small or 10 large

Walnuts 2 whole

Other nuts 1 Tbsp.

Seeds, pine nuts, sunflower (without shells) 1 Tbsp.

Pumpkin seeds 2 tsp.

Oil (corn, cottonseed, safflower, soybean, 1 tsp.

sunflower, olive, peanut)

#Olives 10 small or 5 large

Salad dressing, mayonnaise‑type 2 tsp.

Salad dressing, mayonnaise‑type, reduced calorie 1 Tbsp.

#Salad dressing (all varieties) 1 Tbsp.

@Salad dressing, reduced calorie 2 Tbsp.

(Two tablespoons of low‑calorie salad dressing is a free food.)

@400 MG OR MORE OF SODIUM PER SERVING

# = If more than one or two servings are eaten, these foods have 400 mg.or more of sodium.

SATURATED FATS

Butter 1 tsp.

#Bacon 1 slice

Chitterlings 1/2 ounce

Coconut, shredded 2 Tbsp.

Coffee whitener, liquid 2 Tbsp.

Coffee whitener, powder 4 tsp.

Cream (light, coffee, table) 2 Tbsp.

Cream, sour 2 Tbsp.

Cream (heavy, whipping) 1 Tbsp.

Cream cheese 1 Tbsp.

#Salt Pork 1/4 ounce

# = If more than one or two servings are eaten, these foods have 400 mg. or more of sodium.

FREE FOODS

A free food is any food or drink that contains less than 20 calories per serving. You can eat as much as you want of those items that have no serving size specified. You may eat two or three servings per day of those items that have a specific serving size. Be sure to spread them out through the day.

Drinks: Fruit:

Bouillon@ or broth without fat Cranberries, unsweetened ‑ Bouillon, low‑sodium (1/2 cup)

Carbonated drinks, sugar‑free Rhubarb, unsweetened ‑

Carbonated water (1/2 cup)

Club Soda

Cocoa powder, unsweetened (1 Tbsp.) Salad Greens:

Coffee/Tea Endive

Drink mixes, sugar‑free Escarole

Tonic water, sugar‑free Lettuce Romaine

Spinach

Vegetables:(raw, 1 cup) Nonstick pan spray

Cabbage

Celery Sweet Substitutes:

Chinese Cabbage* Candy, hard, sugar‑free

Cucumber Gelatin, sugar‑free

Green Onion Gum, sugar‑free

Hot Peppers Jam/Jelly, sugar‑free ‑

Mushrooms (2 tsp.)

Radishes Pancake syrup, sugar‑free ‑

Zucchini* (1‑2 Tbsp.) Sugar substitutes (saccharin,

Condiments: Aspartame)

Catsup (1 Tbsp.) Whipped Topping (2 Tbsp.) Horseradish Mustard Pickles@, dill, unsweetened

Salad dressing, low calorie (2 Tbsp.)

Taco sauce (1 Tbsp.)

Vinegar

@400 MG OR MORE OF SODIUM PER SERVING

*3 OR MORE GRAMS OF FIBER PER SERVING

Seasonings can be very helpful in making food taste better. Be careful of how much sodium you use. Read the label, and choose those seasonings that do not contain sodium or salt.

Basil (fresh) Lime

Celery seeds Lime juice

Cinnamon Mint

Chili powder Onion powder

Chives Oregano

Curry Paprika

Dill Pepper

Flavoring extracts (vanilla, almond, Pimento walnut, peppermint, butter, lemon, etc.) Spices

Garlic Soy Sauce@

Garlic powder Soy Sauce, low sodium ("lite")

Herbs Wine, used in cooking, 1/4 cup

Hot pepper sauce Worcestershire sauce

Lemon

Lemon juice

Lemon pepper @400 MG OR MORE OF SODIUM PER SERVIN

COMBINATION FOODS

Much of the food we eat is mixed together in various combinations. These combination foods do not fit into only one exchange list. It can be quite hard to tell what is in a certain casserole dish or baked food item. This is a list of average values for some typical combination foods. This list will help you fit these foods into your meal plan. Ask your dietitian for information about any other foods you'd like to eat. The American Diabetes Association/American Dietetic Association Family Cookbooks and the American Diabetes Association Holiday Cookbook have many recipes and further information about many foods, including combination foods. Check your library or bookstore.

Food Amount Exchanges

Casseroles, homemade 1 cup (8 oz.) 2 starch, 2 medium‑fat meat, 1 fat

Cheese pizza@, thin crust 1/4 of 15 oz. or 2 starch, 1 medium‑fat

1/4 of 10" meat, 1 fat

Chili with beans@* 1 cup (8 oz.) 2 starch, 2 medium‑fat

(commercial) meat, 2 fat

Chow mein@* 2 cups (16 oz.) 1 starch, 2 vegetable, (without noodles or rice) 2 lean meat Macaroni and cheese@ 1 cup (8 oz.) 2 starch, 1 medium‑fat meat, 2 fat

Soup:

Bean@* 1 cup (8 oz.) 1 starch, 1 vegetable, 1 lean meat

Chunky, all varieties@ 10‑3/4 oz. can 1 starch, 1 vegetable, 1 medium‑fat meat

Cream@ (made with water) 1 cup (8 oz.) 1 starch, 1 fat

Vegetable@ or Broth@ 1 cup (8 oz.) 1 starch

Spagetti and meatballs@ 1 cup (8 oz.) 2 starch, 1 medium‑fat (canned) meat, 1 fat

Sugar‑free pudding 1/2 cup 1 starch

(made with skim milk)

If beans are used as a meat substitute:

Dried Beans*, peas*, lentils* 1 cup (cooked) 2 starch, 1 lean meat

*3 OR MORE GRAMS OF FIBER PERS SERVING @400 MG OR MORE OF SODIUM PER SERVING