Food Exchange Lists

You can use the American Dietetic Association food exchange lists to check out serving sizes for each group of foods and to see what other food choices are available for each group of foods.veggies1

Categories:

  • Vegetables
  • Fat-Free and Very Low-Fat Milk
  • Very Lean Protein
  • Lean Protein
  • Medium-Fat Proteins
  • Starches
  • Fruits
  • Fats

Vegetables contain 25 calories and 5 grams of carbohydrate.

One serving equals:
½ C Cooked vegetables (carrots, broccoli, zucchini, cabbage, etc.)
1 C Raw vegetables or salad greens
½ C Vegetable juice
If you’re hungry, eat more fresh or steamed vegetables.


Fat-Free and Very Low-Fat Milk contain 90 calories per serving.

One serving equals:
1 C Milk, fat-free or 1% fat
¾ C Yogurt, plain nonfat or low-fat
1 C Yogurt, artificially sweetened


Very Lean Protein choices have 35 calories and 1 gram of fat per serving.

One serving equals:
1 oz Turkey breast or chicken breast, skin removed
1 oz Fish fillet (flounder, sole, scrod, cod, etc.)
1 oz Canned tuna in water
1 oz Shellfish (clams, lobster, scallop, shrimp)
¾ C Cottage cheese, nonfat or low-fat
2 Egg whites
¼ C Egg substitute
1 oz Fat-free cheese
½ C Beans, cooked (black beans, kidney, chick peas or lentils): count as 1 starch/bread and 1 very lean protein

Lean Protein choices have 55 calories and 2–3 grams of fat per serving.

One serving equals:
1 oz Chicken—dark meat, skin removed
1 oz Turkey—dark meat, skin removed
1 oz Salmon, swordfish, herring
1 oz Lean beef (flank steak, London broil, tenderloin, roast beef)*
1 oz Veal, roast or lean chop*
1 oz Lamb, roast or lean chop*
1 oz Pork, tenderloin or fresh ham*
1 oz Low-fat cheese (with 3 g or less of fat per ounce)
1 oz Low-fat luncheon meats (with 3 g or less of fat per ounce)
¼ C 4.5% cottage cheese
2 med. Sardines
* Limit to 1–2 times per week

Medium-Fat Proteins have 75 calories and 5 grams of fat per serving.

One serving equals:
1 oz Beef (any prime cut), corned beef, ground beef**
1 oz Pork chop
1 Whole egg (medium)**
1 oz Mozzarella cheese
¼ C Ricotta cheese
4 oz Tofu (note this is a heart healthy choice)
** Choose these very infrequently


Starches contain 15 grams of carbohydrate and 80 calories per serving.

One serving equals:
1 slice Bread (white, pumpernickel, whole wheat, rye)
2 slices Reduced-calorie or “lite” bread
¼ (1 oz) Bagel (varies)
½ English muffin
½ Hamburger bun
¾ C Cold cereal
1⁄3 C Rice, brown or white, cooked
1⁄3 C Barley or couscous, cooked
1⁄3 C Legumes (dried beans, peas or lentils), cooked
½ C Pasta, cooked
½ C Bulgar, cooked
½ C Corn, sweet potato, or green peas
3 oz Baked sweet or white potato
¾ oz Pretzels
3 C Popcorn, hot air popped or microwave (80% light)


Fruits contain 15 grams of carbohydrate and 60 calories.

One serving equals:
1 small Apple, banana, orange, nectarine
1 med. Fresh peach
1 Kiwi
½ Grapefruit
½ Mango
1 C Fresh berries (strawberries, raspberries, or blueberries)
1 C Fresh melon cubes
1⁄8th Honeydew melon
4 oz Unsweetened juice
4 tsp Jelly or jam


Fats contain 45 calories and 5 grams of fat per serving.

One serving equals:
1 tsp Oil (vegetable, corn, canola, olive, etc.)
1 tsp Butter
1 tsp Stick margarine
1 tsp Mayonnaise
1 Tbsp Reduced-fat margarine or mayonnaise
1 Tbsp Salad dressing
1 Tbsp Cream cheese
2 Tbsp Lite cream cheese
1/8th Avocado
8 large Black olives
10 large Stuffed green olives
1 slice Bacon


 

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