The document outlines food exchanges used in meal planning, categorizing foods into starches, vegetables, fruits, meat & substitutes, milk, fat, and sweets. Each category lists common foods and their serving sizes, which provide a standard amount of calories, carbohydrates, proteins, and fats. Notes provide recommendations for choosing whole grains, lean proteins, low-fat dairy, and unsaturated fats to support health.
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The document outlines food exchanges used in meal planning, categorizing foods into starches, vegetables, fruits, meat & substitutes, milk, fat, and sweets. Each category lists common foods and their serving sizes, which provide a standard amount of calories, carbohydrates, proteins, and fats. Notes provide recommendations for choosing whole grains, lean proteins, low-fat dairy, and unsaturated fats to support health.
The document outlines food exchanges used in meal planning, categorizing foods into starches, vegetables, fruits, meat & substitutes, milk, fat, and sweets. Each category lists common foods and their serving sizes, which provide a standard amount of calories, carbohydrates, proteins, and fats. Notes provide recommendations for choosing whole grains, lean proteins, low-fat dairy, and unsaturated fats to support health.
Copyright:
Attribution Non-Commercial (BY-NC)
Available Formats
Download as DOCX, PDF, TXT or read online from Scribd
The document outlines food exchanges used in meal planning, categorizing foods into starches, vegetables, fruits, meat & substitutes, milk, fat, and sweets. Each category lists common foods and their serving sizes, which provide a standard amount of calories, carbohydrates, proteins, and fats. Notes provide recommendations for choosing whole grains, lean proteins, low-fat dairy, and unsaturated fats to support health.
Copyright:
Attribution Non-Commercial (BY-NC)
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Download as DOCX, PDF, TXT or read online from Scribd
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Food Exchanges
Food Exchange US Unit Metric Comments
Starches 80 Calories 15 g Carb., 3 g Protein, 1 g Fat bread 1 slice 1 slice Most starches are a good source breads, other 1 oz 30 g of B vitamins tortilla 1 (6") 1 (15 cm) Choose whole grain foods such crackers 4-6 (3/4 oz) 4-6 (20 g) as 'all natural, 100% whole cooked cereals 1/2 cup 125 ml wheat' bread, pasta, tortillas, and dry cereals, unsweetened 3/4 cup 175 ml brown rice, etc. for nutrients and 1/2 cup 125 ml fiber. dry cereals, sweetened 3 Tbsp 45 ml Combine beans (starch & meat) dry flour or grain 1/2 cup 125 ml with grains (starch) for their pasta 1/3 cup 80 ml complimentary proteins and fiber rice 1/2 cup 125 ml Combine grains (starch) with milk corn 3 cups 720 ml (milk) or cheese (meat) to popcorn 1 (3 oz) 1 (85 g) compliment proteins. potato (small) 1/2 cup 125 ml Add additional fat exchanges for potato, mashed 1/3 cup 80 ml starchy foods prepared with fat. sweet potato 1 cup 250 ml squash, winter 1/2 cup 125 ml cooked beans, peas, lentils (add 1 meat exchange)
Vegetables 25 Calories 5 g Carb., 2 g Protein
raw vegetables 1 cup 250 ml Choose more dark green leafy cooked vegetables 1/2 cup 125 ml and deep yellow vegetables such tomato or vegetable juice 1/2 cup 125 ml as spinach, broccoli, carrots, and peppers.
Fruit 60 Calories 15 g Carb.
fresh fruit 1 small 1 small Choose whole fruits for fiber melon (cubes) 12 oz (1 cup) 360 g (250 ml) Choose citrus fruits such as canned fruit 1/2 cup 125 ml oranges, grapefruits, or dried fruit 1/4 cup 60 ml tangerines fruit juice 1/2 cup 125 ml
Meat & Substitutes 35-145 Calories 7 g Protein, 0-13 g Fat
meat, poultry, fish 1 oz 30 g Choose leaner meats such as cheese 1 oz 30 g chicken, fish, and lean cuts of cottage cheese 1/4 cup 60 ml meat; add fat exchange for egg 1 1 higher fat meats and substitutes. peanut butter 1.5 Tbsp 22 ml Remove skin from poultry. tofu 4 oz (1/2 cup) 115 g (125 ml) Limit frying or adding fat. 1/2 cup 125 ml Have 2 servings of fish per week cooked beans, peas, lentils (add 1 starch) for Omega 3 fatty acid.
Milk 80-150 Calories 12 g Carb., 8 g Protein, 0-8 g Fat
milk 1 cup 250 ml Choose lower fat milks; add fat yogurt 1 cup 250 ml exchange for higher fat milk.
Fat 45 Calories 5 g Fat
oil 1 tsp 5 ml Eat less saturated fat such as mayonnaise 1 tsp 5 ml animal fat found in fatter meat, cream cheese 1 Tbsp 15 ml cheeses, butter, and tropical oils salad dressing 1 Tbsp 15 ml (eg: palm). Also eat less peanuts 10 10 hydrogenated fat, or trans-fats. avocado 1/8 1/8 Consume mono-unsaturated fat butter or margarine 1 tsp 5 ml and moderate poly-unsaturated 1 exchange 1 exchange fat. higher fat exchange (additional) Check Nutrition Facts on food labels; 5 g Fat = 1 Fat exchange.
Sweets Calories vary 15 g Carb., Protein & Fat varies
ice cream 1/2 cup 125 ml Choose sweets sparingly cookies 2 small 2 small because they are high in sugar, syrup 1 Tbsp 15 ml saturated fats or trans fats. jam or jelly 1 Tbsp 15 ml Can be substituted for a 1 sugar 2 Tbsp 30 ml Starch, Fruit, or Milk exchange. pudding 1/4 cup 60 ml Add 1 or 2 Fat exchanges for 1/2 small 1/2 small sweets containing fat. muffin or cupcake