EXCHANGE LISTS for meal planning

Exchange lists- are the basis of a meal planning system designed by a committee of the American Diabetes Association and The American Dietetic Association. Groups/Lists Carbohydrate Protein Fat (grams) (grams) (grams) Calories Carbohydrate Group Starch 15 3 0.1 80 Fruit 15 ----60 Milk Fat-free 12 8 0.3 90 Reduced-fat 12 8 5 120 Whole 12 8 8 150 Other carbohydrates 15 varies varies varies Vegetables 5 2 --25 Meat and Meat Substitute Group Very lean --Lean --Medium Fat --Fat --Fat Group

7 7 7 7 8 3

0.1 5

35 55 75 100 45

From American Diabetes Association, American Dietetic Association: Exchange lists for meal planning, rev, Chicago, 1995, ADA/ADA.

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

Bread
Bagel Bread, reduced-calorie Bread, white, whole-wheat, pumpernickel, rye Bread sticks, crisp, 4 in long x 1/2 in English muffin Hot dog or hamburger bun Pita, 6 in across Roll, plain, small Raisin, bread, unfrosted Tortilla, corn, 6 in across Tortilla, flour, 6 in across Waffle, 4 1/2 in square, reduced-fat 1/2 (1 oz) 2 slices (1 1/2 oz) 1 slice (1 oz) 2 (1/2 oz) 1/2 1/2 (1 oz) 1/2 1 (1 oz) 1 slice (1 oz) 1 1 1

Cereals and Grains

Bran cereals Bulgur Cereals Cereals, unsweetened, ready-to-eat Cornmeal (dry) Couscous Flour (dry) Granola Grape-nuts Grits Kasha Miller Muesli Oats Pasta Puffed cereal Rice milk Rice, white or brown 1/2 cup 1/2 cup 1/2 cup 3/4 cup 3 tbsp 1/3 cup 3 tbsp 1/4 cup 1/4 cup 1/2 cup 1/2 cup 1/4 cup 1/4 cup 1/2 cup 1/2 cup 1 1/2 cup 1/2 cup 1/3 cup

Shredded wheat Sugar-frosted cereal Wheat germ

1/2 cup 1/2 cup 3 tbsp

Starchy Vegetables
Baked beans Corn Corn on cob, medium Mixed vegetables with corn, peas or pasta Peas, green Plantain Potato, baked or boiled Potato, mashed Squash, winter (acorn, butternut, pumpkin) Yam, sweet potato, plain 1/3 cup 1/2 cup 1 (5 oz) 1 cup 1/2 cup 1/2 cup 1 small (3 oz) 1/2 cup 1 cup 1/2 cup

Crackers and Snacks

Animal crackers Graham crackers, 2 1/2 square Matzoh Melba toast Oyster crackers Popcorn (popped, no fat added or low-fat mmicrowave) Pretzels Rice cakes, 4 in across Saltine-type crackers Snack chips, fat-free (tortilla, potato) Whole-wheat crackers, no fat added 8 3 3 oz 4 slices 24 3 cups 3/4 oz 2 6 15-20 (3/4 oz) 2-5 (3/4 oz)

Beans, Peas, and Lentils

Count as 1 starch exchange, plus 1 very lean meat exchange. Beans and peas (garbanzo, pinto, kidney, white, split, black-eyed) Lima beans Lentils Miso* 1/2 cup 2/3 cup 1/2 cup 3 tbsp

Starchy Foods Prepared with Fat

Count as 1 starch exchange, plus 1 fat exchange Biscuit, 2 1/2 in across Chow mein noodles Corn bread, 2 in-cube Crackers, round butter type Croutons French-fried potatoes Granola Muffin, small Pancake, 4 in across Popcorn, microwave Sandwich crackers, cheese or peanut butter filling Stuffing, bread (prepared) Taco shell, 6 in across Waffle, 4 1/2 in square Whole-wheat crackers, fat added 1 1/2 cup 1 (2 oz) 6 1 cup 16-25 (3 oz) 1/4 cup 1 (1 1/2 oz) 2 3 cups 3 1/3 cup 2 1 4-6 (1 oz)

Starches often swell in cooking, so a small amount of uncooked starch will become a much larger amount of cooked food. The following table shows some of the changes.

Food (Starch Group) Oatmeal Cream of wheat Grits Rice Spaghetti Noodles Macaroni Dried beans Dried peas Lentils

Uncooked 3 tbsp 2 tbsp 3 tbsp 2 tbsp 1/4 cup 1/3 cup 1/4 cup 1/4 cup 1/4 cup 3 tbsp

Cooked 1/2 cup 1/2 cup 1/2 cup 1/3 cup 1/2 cup 1/2 cup 1/2 cup 1/2 cup 1/2 cup 1/2 cup

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

Fruit
Apple, unpeeled, small Applesauce, unsweetened Apples, dried Apricots, fresh Apricots, dried Apricots, canned Banana, small Blackberries Blueberries Cantaloupe, small Cherries, sweet, fresh Cherries, sweet, canned Dates Figs, fresh Figs, dried Fruit cocktail Grapefruit, large Grapefruit sections, canned Grapes, small Honeydew melon Kiwi Mandarin oranges, canned Mango, small Nectarine, small Orange, small Papaya Peach, medium, fresh Peaches, canned Pear, large, fresh Pears, canned Pineapple, fresh Pineapple, canned Plums, small Plums, canned Prunes, dried Raisins Raspberries 1 (4 oz) 1/2 cup 4 rings 4 whole (5 1/2 oz) 8 halves 1/2 cup 1 (oz) 3/4 cup 3/4 cup 1/2 melon (11oz)/1 cup cubes 12 (3 oz) 1/2 cup 3 1/2 large/ 2 medium (3 1/2 oz) 1 1/2 1/2 cup 1/2 (11 oz) 3/4 cup 17 (3 oz) 1 slice (10 oz)/1 cup cubes 1 (3 1/2 oz) 3/4 cup 1/2 fruit (5 1/2oz)/1/2 cup 1 (5 oz) 1 (6 1/2 oz) 1/2 fruit (8 oz)/1 cup cubes 1 (6 oz) 1/2 cup 1/2 (4 oz) 1/2 cup 3/4 cup 1/2 cup 2 (5 oz) 1/2 cup 3 3 tbsp 1 cup

Strawberries Tangerines, small Watermelon

1 1/4 cup whole berries 2 (8 oz) 1 slice (13 oz)/1 1/4 cup cubes

Fruit Juice
Apple juice/cider Cranberry juice cocktail Cranberry juice cocktail, reduced-calorie Fruit juice blends, 100% juice Grape juice Grapefruit juice Orange juice Pineapple juice Prune juice 1/2 cup 1/3 cup 1 cup 1/3 cup 1/3 cup 1/2 cup 1/2 cup 1/2 cup 1/3 cup

Milk Lists
One milk exchange equals 12 g carbohydrate and 8 g protein. Carbohydrate Protein (grams) (grams) Fat-free/low-fat 12 8 Reduced-fat 12 8 Whole 12 8 Fat (grams) 0-3 5 8 Calories 90 120 150

Fat-Free and Low-Fat Milk

0-3 fat per serving Fat-free milk 1/2% milk 1% milk Fat-free or low-fat buttermilk Evaporated fat-free milk Fat-free dry milk Plain nonfat yogurt Nonfat or low-fat fruit-flavored yogurt sweetened with Aspartine or with a nonnutritive sweetener 1 cup 1 cup 1 cup 1 cup 1/2 cup 1/3 cup dry 3/4 cup 1 cup

Reduced-Fat
5 g fat per serving 2 % milk Plain low-fat yogurt Sweet acidophilus milk 1 cup 3/4 cup 1 cup

Whole Milk
8 g fat per serving Whole milk Evaporated whole milk Goat's milk Kefir 1 cup 1/2 cup 1 cup 1 cup

Other Carbohydrates List

Substitute for a starch, fruit, or milk exchange. One exchange equals 15 g carbohydrate, or 1 starch, or 1 fruit, or 1 milk.

Food Serving Size Agel food cake, unfrosted 1/12th cake Brownie, small, unfrosted 2 in square Cake, unfrosted 2 in square Cake, frosted 2 in square Cookie, fat-free 2 small Cookie or sandwich cookie with crme filling 2 small Cranberry sauce, jellied 1/4 cup Cupcake, frosted 1 small Doughnut, plain cake 1 medium (1 1/2 oz) Doughnut, glazed 3 1/4 in across (2 oz) Fruit juice bars, frozen 100%juice 1 bar Fruit snacks, chewy 1 roll (3/4 oz) (pureed fruit concentrate) Fruit spreads, 100% fruit 1 tbsp Gelatin, regular 1/2 cup Gingersnaps 3 Granola bar 1 bar Granola bar, fat-free 1 bar Honey 1 tbsp Hummus 3/4 cup Ice cream 1/2 cup Ice cream, light 1/2 cup Ice cream, fat-free, no-added sugar 1/2 cup Jam or jelly, regular 1 tbsp Milk, chocolate, whole 1 cup Pie, fruit, 2 crusts 1/6 pie Pie, pumpkin or custard 1/8 pie Potato chips 12-18 (1 oz) Pudding, regular 1/2 cup (made with low-fat milk) Pudding, sugar-free 1/2 cup (made with low-fat milk) Salad dressing, fat-free* 1/4 cup Sherbet, sorbet 1/2 cup Spaghetti or pasta sauce, canned* 1/2 cup Sugar 1 tbsp Sweet roll or Danish 1 (2 1/2 oz) Syrup, light 2 tbsp Syrup, regular 1 tbsp Syrup, regular 1/4 cup Tortilla chips 6-12 (1 oz) Vanilla wafers 5 Yogurt, frozen, low-fat, fat-free 1/3 cup Yogurt, frozen, fat-free, no sugar-added 1/2 cup Yogurt, low-fat with fruit 1 cup

Exchange Per Serving 2 carbohydrates 1 carbohydrate, 1 fat 1 carbohydrate, 1 fat 2 carbohydrates, 1 fat 1 carbohydrate 1 carbohydrate, fat 1 1/2 carbohydrates 2 carbohydrates, 1 fat 1 1/2 carbohydrates, 2 fats 2 carbohydrates 1 carbohydrate 1 carbohydrate 1 carbohydrate 1 carbohydrate 1 carbohydrate 1 carbohydrate, 1 fat 2 carbohydrates 1 carbohydrate 1 carbohydrate, 1 fat 1 carbohydrate, 2 fats 1 carbohydrate, 1 fat 1 carbohydrate 1 carbohydrate 2 carbohydrates, 1 fat 3 carbohydrates, 2 fats 2 carbohydrates, 2 fats 1 carbohydrate, 2 fats 2 carbohydrates 1 carbohydrate 1 carbohydrate 2 carbohydrates 1 carbohydrate, 1 fat 1 carbohydrate 2 1/2 carbohydrates, 2 fats 1 carbohydrate 1 carbohydrate 4 carbohydrates 1 carbohydrate, 2 fats 1 carbohydrate, 1 fat 1 carbohydrate, 0-1 fat 1 carbohydrate 3 carbohydrates, 0-1 fat

Vegetable List
One vegetable exchange equals 5 g carbohydrate, 2 g protein, 0 g fat, and 25 calories. Artichoke Mushrooms Artichoke hearts Okra

Asparagus Beans (green, wax, Italian) Bea sprouts Beets Broccoli Brussels sprouts Cabbage Carrots Cauliflower Celery Cucumber Eggplant Green onions or scallions Greens (collard, kale, mustard, turnip) Kohlrabi Leeks Mixed vegetables (without corn, peas, or pasta)

Onions Pea pods Peppers Radishes Salad greens (endive, escarole, lettuce, romaine, spinach) Sauerkraut* Spinach Summer squash Tomato Tomatoes, canned Tomato/vegetable juice* Turnips Water chestnuts Tomato sauce* Watercress Zucchini

MEAT AND MEAT SUBSTITUTE LIST

Carbohdrate (grams) 0 0 0 0 Protein (grams) 7 7 7 7 Fat (grams) 0.1 3 5 8 Calories 35 55 75 100

Very lean Lean Medium-fat High-fat

Very Lean Meat and Substitute List

One exchange equals 0 g carbohydrate, 7 g protein, 0-1 g fat, and 35 calories. Poultry: Chicken or Turkey (white meat, no skin), Cornish hen (no skin) Fish: Fresh or frozen cod, flounder, haddock, halibut, trout; Tuna, fresh or canned in water Shellfish: Clams, crab, lobster, scallops, shrimp, immitation shellfish Game: Duck or Pheasant (no skin), venison, buffalo, ostrich Cheese with 1 g or less fat per ounce: Nonfat or low-fat cottage cheese Fat-free cheese Other: Fat per ounce, such as Deli thin, shaved meats Chipped beef*, turkey ham Egg whites Egg subtitutes, plain Hot dogs with 1 g or less fat per ounce* Kidney (high in holesterol) Sausage with 1 g or less fat per ounce Count as one very lean meat and one and one starch exchange. Beans, peas, lentils (cooked)

1 oz 1 oz 1 oz 1 oz 1/4 cup 1 oz

1 oz 2 1/4 cup 1 oz 1 oz 1 oz 1/2 cup

Lean Meat and Substitutes List

One exchange equals 0 g carbohydrate, 7 g protein, 3 g fat, and 55 calories. 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 hop Lamb: Roast, chop, leg Veal: Lean chop, roast Poultry: Chicken, turkey (dark meat, no skin), chicken white meat (with skin), domestic duck or goose (well drained of fat, no skin) Fish: Herring (uncreamed or smaoked) Oysters Salmon (fresh or canned), catfish Sardines (canned) Tuna (canned in oil, drained) Game: goose (no skin), rabbit Cheese: 4.5 %-fat cottage cheese Grated parmisan Cheeses with 3 g or less fat per ounce Other: 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 keilbasa Liver, heart (high in cholesterol)

1 oz 1 oz 1 oz

1 oz 1 oz 6 medium 1 oz 2 medium 1 oz 1 oz 1/4 cup 2 tbsp 1 oz 1 1/2 oz 1 oz 1 oz

Medium- Fat Meat and Substitute List

One exchange equals 0 g carbohydrate, 7 g protein, 5 g fat, and 75 calories. Beef: most beef products fall into this category (ground beef, meatloaf Corned beef, short ribs, prime grades of meat trimmed of fat, Such as prime rib) Pork: top loin, boston butt, cutlet Lamb: rib roast, ground Veal: cutlet (ground or cubed, un breaded) Poultry: chicken (dark meat, with skin), ground turkey, Or ground chicken, fried chicken (with skin) Fish: any fried fish product Cheese: with 5 g or less fat per ounce Feta Mozzarella Ricotta Other: Egg (high in cholesterol, limit to 3 per week) Sausage with 5 g or less fat per ounce Soy milk Tempeh Tofu

1 oz 1 oz 1 oz 1 oz 1 oz 1 oz 1 oz 1 oz 1/4 cup (2 oz) 1 1 oz 1 cup 1/4 cup 4 oz or 1/2 cup

High-Fat Meat and Substitutes List

One exchange equals 0 g carbohydrate, 7 g protein, 8 g fat, and 100 calories. Remember theses items are high in saturated fat, cholesterol, and calories and may raise blood cholesterol levels if eaten on a regular basis. Pork: spareribs, ground pork, pork sausage 1 oz Cheese: All regular cheeses, such as American*, cheddar Monterey Jack, Swiss 1 oz Other: processed sandwich meats with 8 g or less fat per ounce, Such as bologna, pimento loaf, salami 1 oz Sausage, such as bratwurst, Italian, knockwurst,

Polish, smoked Hot dog (turkey or chicken)* Bacon Count as one high-fat meat plus exchange. Hot dog (beef, pork or combination)* Count as one high-fat meat plus two fat exchanges. Peanut butter (contains unsaturated fat)

1 oz 1 (10/lb) 3 slices (20/lb) 1 (10/lb) 2 tbsp

Fat List
Monounsaturated Fats list
One fat exchange equals 5 g fat and 45 calories. Avocado, medium Oil (canola, olive, peanut) Olives: ripe (black) Green, stuffed* Nuts Almonds, cashews Mixed (50% peanuts) Peanuts Pecans Peanut butter, smooth or crunchy Sesame seeds Tahini paste 1/8 (1 oz) 1 tbsp 8 large 10 large 6 nuts 6 nuts 10 nuts 4 halves 2 tsp 1 tbsp 2 tsp

Polyunsaturated Fats List

One fat exchange equals 5 g fat and 45 calories. Margarine: stick, tub, or squeeze Lower-fat (30% to 50 % vegetable oil) Mayonnaise: regular Reduced-fat Nuts, walnuts, English Oil (corn, safflower, soybean) Salad dressing: regular* Reduced-fat Miracle Whip Salad Dressing: regular Reduced-fat Seeds: pumpkin, sunflower 1 tsp 1 tbsp 1 tsp 1 tbsp 4 halves 1 tsp 1 tbsp 2 tbsp 2 tsp 1 tbsp 1 tbsp

Saturated Fats List

One fat exchange equals 5 g of fat and 45 calorie. Saturated fats can raise blood cholesterol levels. Bacon, cooked 1 slice (20 slices/lb) Bacon, grease 1 tsp Butter: stick 1 tsp Whipped 2 tsp Reduced-fat 1 tbsp Chitterlings, boiled 2 tbsp(1/2 oz) Cocout, sweetened, shredded 2 tbsp Cream, half and half 2 tbsp Cream cheese: regular 1 tbsp (1/2 oz) Reduced-fat 2 tbsp (1 oz) Fatback or salt pork, Shortening or lard 1 tsp Sour cream: regular 2 tbsp Regular-fat 3 tbsp

Free Foods List

>20 calories or >5 g carbohydrates per serving. Foods with a serving size listed should be limited to three servings per day, spread throughout the day.

Fat-Free or Reduced-Fat Foods

Cream cheese, fat-free Creamers, nondairy, liquid Creamers, nondairy, powdered Mayonnaise, fat=free Mayonnaise, reduced-fat Miracle Whip, nonfat Miracle Whip, reduced fat Nonstick cooking spray Salad dressing, fat-free Salad dressing, fat-free, Italian Salsa Sour cream, fat-free, reduced-fat Whipped topping, regular or light 1 tbsp 1 tbsp 2 tsp 1 tbsp 1 tsp 4 tbsp 1 tsp 1 tbsp 2 tbsp 1/4 cup 1 tbsp 2 tbsp

Sugar-Free or Low-Sugar Foods

Candy, hard, sugar-free Gelatin dessert, sugar-free Gelatin, unflavored Gum, sugar-free Jam or jelly, low-sugar or light Sugar substitutes Syrup, sugar-free 1 candy

2 tsp 2 tbsp

Drinks
Bouillon, broth, consomme* Bouillon or broth, lo sodium Carbonated or mineral water Club soda Cocoa powder, unsweetened Coffee Diet softdrinks, sugar-free Tea Tonic water, suagr-free

1 tbsp

Condiments
Catsup Horseradish Lemon juice Lime juice Mustard Pickles, dill* Soy sauce, regular or light* Taco sauce Vinegar 1 tbsp

1 1/2 large 1 tbsp

Seasonings
Be careful with seasonings that contain sodium or are salts, such as garlic or celery salt, and lemon pepper. Flavoring extracts Garlic

Herbs, fresh or dried Pimento Spices tabasco or hot pepper sauce wine, used in cooking worcestershire sauce

Combination Foods List

Food Entrees Tuna noodle casserole, lasagna Spaghetti with meatballs, chili with Beans, macaroni and cheese* Chow mein (without noodles or rice) Pizza, cheese, thin crust* Pizza, meat topping, thin crust* Pot pie Frozen entrees Salisbury steak with gravy, Mashed potato* Turkey with gravy, mashed potato, Dressing* Entre with less than 300 calories* Soups Bean* Cream (made with water)* Split pea (made with water)* Tomato (made with water)* Vegetable beef, chicken noodle, Or other broth-type* Serving Size 1 cup (8 oz) Exchange Per Serving 2 carbs, 2 medium-fat meats

2 cups ( 16 oz) 1/4 of 10 in (5 oz) 1/4 of 10 in (5 oz) 1 (7 oz) 1 (11 oz) 1 (11 oz) 1 (8 oz) 1 cup 1 cup (8 oz) 1/2 cup (4 oz) 1 cup (8 oz) 1 cup (8 oz)

1 carb, 2 lean meats 2 carbs, 2 med-fat meats, 1 fat 2 carbs, 2 med-fat meats, 2 fats 2 carbs, 1 med-fat meat, 4 fats 2 carbs,3 med-fat meats,3-4 fat 2 carbs, 2 med-fat meats, 2 fats 2 carbs, 3 lean meats 1 carb, 1 very lean meat 1 carb, 1 fat 1 carbohaydrate 1 carbohaydrate 1 carbohaydrate

Fast Foods
Ask at your fast-food restaurants for nutriion information about your favorite fast foods. Food Burritos with beef* Chicken nuggets* Chicken breast and wing, Breaded and fried* Fish sandwich/tartar sauce* French fries, thin* Hamburger, regular Hamburger, large* Hhot dog with bun* Individual pan pizza* Soft-serve cone* Submarine sandwich* Taco, hard shell* Taco, soft shell* Serving Size 2 6 1 each 1 20-25 1 1 1 1 1 medium 1 sub (6 in.) 1 (6 oz) 1 (3 oz) Exchange Per Serving 4 carbohaydrates, 2 med-fat meats, 2 fats 1 carbohaydrate, 2 med-fat meats, 1 fat 1 carbohaydrate, 4 med-fat meats, 2 fats 3 carbohaydrates, 1 med-fat meat, 3 fats 2 carbohaydrates, 2 fats 2 carbohaydrates, 2 med-fat meats 2 carbohaydrates, 3 med-fat meats, 1 fat 1 carbohaydrate, 1 high-fat meat, 1 fat 5 carbohaydrates, 3 med-fat meats, 3 fats 2 carbohaydrates, 1 fat 3 carbohaydrates, 1 veg., 2 med-fat meats, 1 fat 2 carbohaydrates, 2 med-fat meats, 2 fats 1 carbohaydrate, 1 med-fat meat, 1 fat

*=400 mg or more sodium per exchange.