1 ) Food Exchange : Vegetables One serving for vegetables in food exchange list contains 25 calories and 5 grams of carbohydrate.

One serving of vegetables equals to:

1/2 cup 1 cup 1/2 cup Cooked vegetables (carrots, broccoli, zucchini, cabbage, etc.) Raw vegetables or salad greens Vegetable juice

2) Food Exchange: Fat-Free and Very Low fat Milk One serving contains 90 calories. One serving is equal to:
1 cup 3/4 cup 1 cup Milk, fat-free or 1% fat Yogurt, plain non fat or low fat Yogurt, artificially sweetened

3) Food Exchange : Very Lean Protein One serving of very lean protein in food exchange list has 35 calories and 1 gram of fat per serving. One serving is equals to:
1 ounce 1 ounce 1 ounce 1 ounce 3/4 cup 2 each 1/4 cup 1 ounce 1/2 cup Turkey breast or chicken breast, skin removed Fish fillet (flounder, sole, scrod, cod, etc.) Canned tuna in water Shellfish (clams, lobster, scallop, shrimp) Cottage cheese, non fat or low fat Egg whites Egg substitute Fat-free cheese

Beans- cooked (black beans, kidney, chick peas or lentils): count as 1 st 1 very lean protein

4) Food Exchange : Fruits One serving contains 15 grams of carbohydrate and 60 calories. One serving is equal to:
1 small 1 medium 1 1/2 1/2 1 cup 1 cup 1/8 th 4 ounces 4 teaspoons Apple, banana, orange, nectarine Fresh peach Kiwi Grapefruit Mango Fresh berries (strawberries, raspberries or blueberries) Fresh melon cubes Honeydew melon Unsweetened Juice Jelly or Jam

5) Food Exchange : Lean Protein One serving of lean protein in food exchange list contains 55 calories and 2-3 grams of fat. One serving is equals to:
1 ounce 1 ounce 1 ounce 1 ounce 1 ounce 1 ounce 1 ounce 1 ounce Chicken- dark meat, skin removed Turkey- dark meat, skin removed Salmon, Swordfish, herring Lean beef (flank steak, London broil, tenderloin, roast beef)* Veal, roast or lean chop* Lamb, roast or lean chop* Pork, tenderloin or fresh ham* Low fat cheese (3 grams or less of fat per ounce)

1 ounce 1/4 cup 2 medium

Low fat luncheon meats (with 3 grams or less of fat per ounce) 4.5% cottage cheese Sardines

* Limit to 1-2 times per week

6. Food Exchange : Medium Fat Proteins One serving has 75 calories and 5 grams of fat. One serving equals to:
1 ounce 1 ounce 1 each 1 ounce 1/4 cup 4 ounces Beef (any prime cut), corned beef, ground beef ** Pork chop Whole egg (medium) ** Mozzarella cheese Ricotta cheese Tofu (note this is a Heart Healthy choice)

** choose these very infrequently

7. Food Exchange : Starches One serving of starches in food exchange list contains 15 grams of carbohydrate and 80 calories. One serving is equal to:
1 slice 2 slice 1/4 (1 Ounce) 1/2 1/2 3/4 cup 1/3 cup 1/3 cup Bread (white, pumpernickel, whole wheat, rye) Reduced calorie or "lite" Bread Bagel (varies) English muffin Hamburger bun Cold cereal Rice, brown or white- cooked Barley or couscous- cooked

1/3 cup 1/2 cup 1/2 cup 1/2 cup 3 ounce 3/4 ounce 3 cups

Legumes (dried beans, peas or lentils)- cooked Pasta- cooked Bulgar- cooked Corn, sweet potato or green peas Baked sweet or white potato Pretzels Popcorn, hot air popped or microwave (80% light)

8. Food Exchange : Fats One serving contains 45 calories and 5 grams of fat per serving. One serving is equal to:
1 teaspoon 1 teaspoon 1 teaspoon 1 teaspoon 1 Tablespoon 1 Tablespoon 1 Tablespoon 2 Tablespoons 1/8th 8 large 10 large 1 slice Oil (vegetable, corn, canola, olive, etc.) Butter Stick margarine Mayonnaise Reduced fat margarine or mayonnaise Salad dressing Cream cheese Lite cream cheese Avocado Black olives Stuffed green olives Bacon