Your Food Exchange List

Starch

Each serving from this list contains 15 grams carbohydrate, 0-3 grams protein, 0-1 gram fat and 80 calories. Choose whole grains or starchy vegetables as often as you can. Food with an asterisk (*) symbol should be counted as 1 starch + 1 fat per serving.

Bread Products
1 slice whole-grain bread or 2 slices light whole-wheat bread (look for “whole” or “sprouted” as first ingredient (1 ounce)
Whole-wheat English muffin, 1/2 muffin
Whole-wheat hot dog or hamburger bun, 1/2 bun (1 ounce)
Whole-wheat pancake 4 inches across, 1/4 inch thick
Whole-wheat pita pocket bread, 1/2 pita (6 inches across)
Whole-wheat roll, plain, small (1 ounce)
Whole-wheat flour tortilla (6 inches across)
Whole-grain freezer waffle 4 inches square or 4 inches across
Large La Tortilla Factory Tortilla (Sonoma or “Healthy & Delicious”)
Small corn tortillas, 2 tortillas

Cereals, Grains and Starchy Vegetables
Oatmeal, 1/2 cup cooked
Cereal, 1/2–3/4 cup whole-grain dry (less than 8 grams sugar)
Whole-wheat couscous, 1/3 cup cooked
Granola, low-fat, 1/4 cup
Whole-wheat pasta, 1/2 cup cooked
Brown rice, quinoa or barley, 1/3 cup cooked
Corn, 1/2 cup cooked
Corn on cob, large 1/2 cob (5 ounces)
?Hominy, canned, 3/4 cup
?Peas, green, cooked, 1/2 cup
Plantain, ripe, 1/3 cup
Potato, baked or boiled, with skin, 1/2 medium (3 ounces)
French fries (oven-baked), 1 cup (2 ounces)
Spaghetti and pasta sauce, 1/2 cup
Squash, winter (acorn, butternut), 1 cup
Yam, sweet potato, 1/2 cup or 1/2 medium with skin (3 ounce)
Yucca, 1/3 cup

Crackers and Snacks
Graham cracker, 2 1/2-inch square, 3 crackers
Popcorn, ?lower-fat, 3 cups
Whole-grain pretzels, 3/4 ounce
Snack chips (tortilla chips, potato chips), fat-free or baked, 15-20 chips (3/4 ounce); * regular, 10 chips (3/4 ounce)
Wasa Rye Crispbread, Original, 2 pieces
Ak-Mak Cracker, 3 crackers
3 Corn Thins
1 brown rice cake
Whole-wheat matzo, 3/4 sheet

Beans, Peas and Lentils
Baked beans, 1/3 cup
Beans, cooked (black, garbanzo, kidney, lima, navy, pinto, white), 1/2 cup
Lentils, cooked (brown, green, yellow), 1/2 cup
Peas, cooked (black-eyed, split), 1/2 cup

Non-Starchy Vegetables


Each serving from this list contains 5 grams carbohydrate, 2 grams protein and 25 calories. Choose a variety of vegetables to benefit from their important vitamins, minerals and antioxidants. When using canned vegetables, choose no-salt-added versions or rinse regular canned vegetables.

In general, a single serving of a non-starchy vegetable is:
• ½ cup of cooked vegetables or vegetable juice
• 1 cup of raw vegetables


Chinese spinach
Beans (green, wax, Italian)
Bean sprouts
Broccoli
Cabbage (green, bok choy, Chinese)
Carrots
Cauliflower
Celery
Cucumber
Eggplant
Greens (collard, kale, mustard, turnip)
Jicama
Mushrooms, all kinds, fresh
Okra
Onions
Pea pods
Peppers (all varieties)
Radishes
Sauerkraut
Spinach
Squash (summer, crookneck, zucchini)
Tomatoes, fresh and canned
Tomato sauce
Tomato/vegetable juice
Water chestnuts

Fruits

Each serving from this list contains 15 grams carbohydrate, 0 grams fat, 0 grams protein and 60 calories. Fruits are good sources of fiber, regardless if they are fresh, frozen or dried. Choose fruits instead of juices. When using canned fruit, choose fruit packed in its own juice. Dried fruit is a concentrated source of sugar, so use it sparingly.
Apple, unpeeled, small (4 ounces)
Applesauce, unsweetened, 1/2 cup
Banana, extra small (4 ounces), or 1/2 regular size
Blackberries, 3/4 cup
Blueberries, 3/4 cup
Raspberries, 1 cup
Strawberries, 1 1/4 cup whole berries
Cantaloupe, small, 1/3 melon or 1 cup cubed (11 ounces)
Cherries, sweet, fresh, 12 (3 ounces)
Dried fruits (blueberries, cherries, cranberries, mixed fruit, raisins), 2 tablespoons
Grapefruit, large, 1/2 fruit (11 ounces)
Grapes, small, 17 (3 ounces)
Guava, 1/2 cup
Kiwi (3 1/2 ounces)
Mandarin oranges, canned, 3/4 cup
Mango, small, 1/2 fruit (5 1/2 ounces) or 1/2 cup
Orange, small (6 1/2 ounces)
Papaya, 1/2 fruit or 1 cup cubed (8 ounces)
Passion fruit, 1/4 cup
Peach, fresh, medium (6 ounces)
Pear, fresh, large, 1/2 fruit (4 ounces)
Pineapple, fresh, 3/4 cup
Plums, fresh, 2; or dried (prunes), 3
Tamarind, 1/4 cup whole or 1 ounce dried
Watermelon, 1 slice or 1 1/4 cups cubes (13 1/2 ounces)

Milk

Milk and yogurt are rich in calcium and protein. Choose fat-free, low-fat and reduced-fat varieties. Each serving from this list contains 12 grams carbohydrate, 8 grams protein, 0-3 grams fat and 100 calories.
Fat-free or 1 percent milk, buttermilk, acidophilus milk or Lactaid, 1 cup
Evaporated fat-free milk, 1/2 cup
Yogurt, nonfat plain or flavored with a low-calorie sweetener, 2/3 cup (6 ounces)
1 cup low-fat soy milk (Silk)
1/2 cup fat-free cottage cheese or 1 ounce reduced-fat cheese (* double protein, carbs trivial)
*For reduced-fat (2 percent) milk and yogurt, each serving contains 12 grams carbohydrate, 8 grams protein, 5 grams fat and 120 calories. (Count as Milk and Fat exchange.)

Meat and Meat Substitutes

Meat and meat substitutes are rich in protein. Whenever possible, choose lean meats. Portion sizes on this list are based on cooked weight, after bone and fat have been removed.

Lean Meats and Meat Substitutes
Each serving from this list contains 0 grams carbohydrate, 7 grams protein, 0-3 grams fat and 45 calories.
Beef: Select or Choice grades: ground round, roast (chuck, rib, rump), round, sirloin, steak (cubed, flank, porterhouse, T-bone), tenderloin, 1 ounce
Cheeses with 3 grams of fat or less per ounce, 1 ounce
Cottage cheese, 1/4 cup
Egg whites, 2; or 1/4 cup Egg Beaters
Fish, fresh or frozen, plain: catfish, cod, flounder, haddock, halibut, orange roughy, salmon, tilapia, trout, tuna, 1 ounce
Hot dog with 3 grams of fat or less per ounce, 1 hot dog
Pork, lean or Canadian bacon, 1 ounce
Extra-lean turkey bacon, 1 slice
Rib or loin chop/roast, ham, tenderloin, 1 ounce
Poultry, without skin, 1 ounce
Processed sandwich meats with 3 grams of fat or less per ounce, 1 ounce
Tuna, canned in water, 1 ounce

Medium-Fat Meats and Meat Substitutes
Each serving from this list contains 0 grams carbohydrate, 7 grams protein, 4-7 grams fat and 75 calories (1 meat, 1 fat).
Beef: corned beef, ground beef, meat loaf, prime grades trimmed of fat (prime rib), 1 ounce
Cheeses with 4-7 grams of fat per ounce: feta, mozzarella, pasteurized processed cheese spread, reduced-fat cheeses, string cheese, 1 ounce
Egg, 1
Fish, fried, 1 ounce
Pork, cutlet, shoulder roast, 1 ounce
Poultry, with skin or fried, 1 ounce
Ricotta cheese, 2 ounces or 1/4 cup
Sausage with 4-7 grams of fat per ounce, 1 ounce

High-Fat Meats and Meat Substitutes
Each serving from this list contains 0 grams carbohydrate, 7 grams protein, 8+ grams fat and 100 calories (use sparingly; 2 fats and 1 protein).
Bacon (pork), 2 slices; turkey, 3 slices
Cheese, regular: American, blue, brie, cheddar, hard goat, Monterey jack, queso and Swiss, 1 ounce
Hot dog (beef, pork or combination), 1 hot dog
Pork sparerib, 1 ounce
Processed sandwich meats with 8 grams of fat or more per ounce: bologna, pastrami, hard salami, 1 ounce

Plant-Based Proteins
Each serving from this list contains 7 grams protein and a variable amount of carbohydrate, fat and calories. Beans, peas and lentils are also found in the Starch list. Nut butters in smaller amounts are found in the Fats list.
Beans, lentils, or peas (cooked), 1/2 cup (Count as 1 starch + 1 lean meat)
Hummus, 1/4 cup (Count as 1/2 carbohydrate + 1 fat)
Nut spreads: almond butter, cashew butter, peanut butter, soy nut butter, 1 tablespoon (Count as 1 meat + 1 fat)
Tempeh, 1/4 cup (Count as 1 meat + 1 fat)
Tofu, 4 ounces (1/2 cup) (Count as 1 meat + 1 fat)

Fats

Each serving from this list contains 0 grams carbohydrate, 0 grams protein, 5 grams fat and 45 calories. Choose heart-healthy monounsaturated and omega-3 fats most of the time.
In general, a single serving of fat is:
• 1 teaspoon of regular margarine, vegetable oil or butter
• 1 tablespoon of regular salad dressing


Monounsaturated and Omega-3 Fats
Avocado, medium, 2 tablespoons (1 ounce)
Nut butters (trans-fat free), 1 1/2 teaspoons
Nuts:
Almonds & cashews, 6 nuts
Macadamias, 3 nuts
Peanuts, 10 nuts
Pecans, 4 halves
Oil: canola, olive, peanut, grapeseed, flaxseed, 1 teaspoon
Olives, black (ripe), 8 large; olives, green (stuffed), 10 large
Earth Balance Spread, 1 1/2 teaspoons
Canola mayonnaise, light, 1 tablespoon; canola mayonnaise, full-fat, 1 teaspoon

Polyunsaturated (Omega-6) Fats
Margarine, lower-fat spread, 1 tablespoon stick or tub; 1 teaspoon squeeze
Mayonnaise, reduced-fat, 1 tablespoon; regular, 1 teaspoon
Oil: corn, cottonseed, safflower, soybean, sunflower, 1 teaspoon
Salad dressing, reduced-fat, 2 tablespoons; regular, 1 tablespoon

Saturated Fats
Bacon, cooked, regular or turkey 1 slice
Butter, stick, 1 teaspoon
Cream or half-and-half, 2 tablespoons
Cream cheese, reduced-fat, 1 1/2 tablespoons (3/4 ounce); regular, 1 tablespoon (1/2 ounce)

Sweets, Desserts, and Other Carbohydrates

Each serving from this list contains 15 grams of carbohydrate; the amount of protein, fat and calories varies. You can substitute food choices from this list for other carbohydrate-containing foods (such as those found on the Starch, Fruit or Milk lists) in your meal plan, even though these foods have added sugars or fat. The foods on this list do not have as many vitamins, minerals and fiber. Choose foods from this list in moderation.
Brownie, small, unfrosted, 1 1/4 inch square, 7/8 inch high (about 1 ounce) (Count as 1 carbohydrate + 1 fat)
Cake, frosted, 2-inch square (about 1 ounce) (Count as 2 carbohydrates + 1 fat); unfrosted, 2-inch square (about 1 ounce) (Count as 1 carbohydrate + 1 fat)
Candy bar, chocolate/peanut, 2 “fun size” bars (1 ounce) (Count as 1 1/2 carbohydrates + 1 1/2 fats) Candy, hard, 3 pieces
Cookies: chocolate chip, 2 cookies (2 1/4 inch across) (Count as 1 carbohydrate + 2 fats); vanilla wafer, 5 cookies (Count as 1 carbohydrate + 1 fat)
Doughnut, cake, plain, 1 medium (1 1/2 ounces) (Count as 1 1/2 carbohydrates + 2 fats)
Flan (caramel custard), 1/2 cup (Count as 2 carbohydrates)
Fruit juice bars, frozen, 100 percent juice, 1 bar (3 ounces)
Gelatin, regular, 1/2 cup
Granola or snack bar, regular or low-fat, 1 bar (1 ounce) (Count as 1 1/2 carbohydrates)
Hot chocolate, regular, 1 envelope added to 8 ounces water (Count as 1 carbohydrate + 1 fat)
Ice cream, light and no sugar added, 1/2 cup (Count as 1 carbohydrate + 1 fat); regular, 1/2 cup (Count as 1 carbohydrate + 2 fats)
Jam or jelly, regular, 1 tablespoon
Muffin (4 ounces), 1/4 muffin (1 ounce) (Count as 1 carbohydrate + 1/2 fat)
Pie, commercially prepared, fruit, 2 crusts, 1/6 of 8-inch pie (Count as 3 carbohydrates + 2 fats)
Pudding, regular (made with reduced-fat milk), 1/2 cup (Count as 2 carbohydrates); sugar-free or sugar- and fat-free (made with fat-free milk), 1/2 cup (Count as 1 1/2 carbohydrates)
Sugar, 1 tablespoon
Syrup, light (pancake type), 2 tablespoons; regular (pancake type), 1 tablespoon
Yogurt, frozen, fat-free, 1/3 cup

Free Foods

Each serving from this list has 5 grams or less of carbohydrate and fewer than 20 calories per serving. Eat up to 3 servings per day of the free foods with the serving size noted without counting any carbohydrate. Choices listed without a serving size noted can be eaten whenever you like.
Cabbage, raw, 1/2 cup
Sugar free jelly or jam
Gum
Salad greens
Sugar substitutes (low-calorie sweeteners)
Cream cheese, fat-free, 1 tablespoon (1/2 ounce)
Salad dressing, fat-free or low-fat, 1 tablespoon; fat-free Italian, 2 tablespoons
Barbecue sauce, 2 teaspoons
Catsup (ketchup), 1 tablespoon
Mustard
Pickles, dill, 1 1/2 medium
Salsa, 1/4 cup
Taco sauce, 1 tablespoon
Vinegar

Drinks/Mixes:
Bouillon, broth, consommé
Carbonated or mineral water, club soda
Coffee or tea
Diet soft drinks or sugar-free drink mixes
Seasonings
Flavoring extracts
Garlic
Herbs, fresh or dried
Nonstick cooking spray
Spices
Worcestershire sauce
Butter Buds
Molly McButter
Smart Balance Smart Squeeze

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