Helping people make CHANGES Food Exchanges
Home Up Proteins Carbohydrates Fats Metabolism Food Exchanges

 

 

 

Food Exchanges

Fruits

15 grams carbohydrate
0 grams protein
0 grams fat
2 grams fiber
60 calories

apple 1 small  or applesauce 1/2 cup  watermelon  1 cup
apricots     4  
banana 1/2 medium  
blackberries 3/4 cup  
blueberries 3/4 cup  
cantaloupe 1/4 melon or 1 cup  
cherries 12  
figs 2  
fruit cocktail 1/2 cup   
grapefruit 1/2  Dried fruit
grapes 15 dried apple 4 rings
honeydew  1/8  or 1 cup dried apricots 7 halves
kiwi 1 large dates 2
mango small   1/2 figs 2
nectarine 1 small Prunes 3
orange 1 small raisins 2 T.
papaya  1/2  
peach 1  
pear 1/2 large, 1 small, 2 canned halves Fruit Juices
plums 2 1/2 cup grapefruit juice
persimmon 2 1/2 cup apple, orange or pineapple juice
pineapple 3/4 cup raw   1/3 cup canned 1/3 cup prune, grape or cranberry juice
raspberries 1 cup  
strawberries 1 cup  
tangerine 1 large    2 small  

 

Vegetables

5 grams carbohydrate
2 grams protein
0 grams fat
2-3 grams fiber
25 calories

Unless otherwise noted, the serving size for one vegetable exchange is 1/2 cup cooked vegetables or vegetable juice, or 1 cup raw vegetables, or 2 cups greens

artichoke (1/2 medium),  asparagus, greens beans (green, wax, Italian), bean sprouts, beets, broccoli, brussel sprouts, cabbage, carrots, cauliflower, eggplant, kohlrabi, leeks, mushrooms,    okra, onions,  peapods,  peppers, rutabaga, sauerkraut,   spinach,  summer squash, tomato (1 large),   turnips, zucchini

Starches

15 grams carbohydrate
3 grams protein
.5 grams fat
2 grams fiber
75 calories

 

Cereals Breads
bran cereals 1/2 cup white, wheat, rye 1 slice
cold cereals 1/2 cup bread sticks 2
granola, low-fat 1/4 cup English muffin 1/2
Grape-Nuts 1/4 cup hamburger bun 1/2
shredded wheat 1/2 cup hot dog bun 1/2
puffed cereal 1 & 1/2 cups Lender's bagel 1/2
muesli 1/4 cup roll (1 oz) 1
wheat germ 3 T. pita (6 ") 1/2
waffle (4&1/2"sq.) 1 tortilla (6") 1
Grains  
couscous 1/3 cup  
kasha 1/2 cup Starchy Vegetables
grits 1/2 cup potato (3 oz) 1 small
millet 1/4 cup plantain 1/2 cup
oats 1/2 cup potato, mashed 1/2 cup
pasta 1/2 cup sweet potato 1/2 cup
rice 1/3 cup winter squash 1 cup
corn niblets 1/2 cup    1 small cob  
Crackers & Snacks Dried beans, peas, lentils 
Plus 1 lowfat protein exchange
Animal crackers 8  baked beans 1/3 cup
Graham crackers 3 beans & peas 1/2 cup
matzoh 3/4 oz.   lentils 1/2 cup
Melba toast 4 slices lima beans 2/3 cup
Oyster crackers 24   
popcorn (low-fat) 3 cups  
pretzels 3/4 oz  
rice cakes 2  
Saltines 6  
chips (fat-free) 15 (3/4 oz.)  

 

Proteins 
(Very Low Fat)
0 grams carbohydrate
7 grams protein
0-1 grams fat
0 grams fiber
30 calories

 

Cod, flounder, haddock, sole, shrimp, venison, buffalo, ostrich, lobster, scallops, crab, perch 1 oz.
Fat-free cheese 1 oz., nonfat or low-fat cottage cheese 1/4 cup
Beans peas & lentils 1/2 cup  (Plus 1 starch exchange)

 

Proteins
Moderately Low-Fat
7 grams protein
3 grams fat
50 calories

 

Fish: salmon, halibut, mackeral, herring, snapper, bluefish, trout, tuna, whitefish, sardines 1 oz.
Poultry: skinless chicken, turkey, Cornish hen, duck or pheasant 1 oz.
Meat: lean beef (round, sirloin, flank steak, tenderloin, stewing beef,) Canadian bacon, loin pork chop, fresh ham, boiled ham 1 oz.
Cheese: whole milk cottage cheese 1/4 cup

Proteins
Moderately High Fat
7 grams protein
5 grams fat
75 calories

 

Meats: ground beef, meatloaf, corned beef, short ribs, prime rib, porterhouse steak, lamb, ground veal 1 oz.
Poultry: chicken with skin 1 oz.
Fish: Any fried fish 1 oz.
Cheese: feta, mozzarella 1 oz., ricotta cheese 1/4 cup (2 oz.)
eggs 1
soy milk 1 cup
tempeh 1/4 cup
tofu 1/2 cup (4 oz.)

 

Proteins
High Fat
7 grams protein
8 grams fat
100 calories

Pork: spareribs, ground pork, sausage 1 oz.
Cheese: all regular cheeses (America, cheddar, Swiss) 1 oz.
chicken or turkey hot dogs 1 (10/lb)
All processed luncheon meats: bologna, salami, etc. 1 oz.
Sausages: bratwurst, knockwurst, etc. 1 oz.
hot dog (beef or pork) 1 (10/lb)

Count the following as one protein, plus one fat exchange: 
peanut butter (contains monounsaturated fat) 2 T.

Milk Exchanges

12 grams carbohydrate
7 grams protein

 

Skim & Very Low fat Milk

(0-3 grams fat per serving) (100 calories)

skim or 1 % milk, 1 cup

evaporated skim milk 1/2 cup

nonfat yogurt 1 cup

acidophilus milk 1 cup

Low Fat Milk

(5 grams fat per serving)(120 calories)

2% milk 1 cup

low-fat yogurt 1 cup

Whole Milk

(8 grams of fat per serving)

(150 calories)

whole milk 1 cup

goat's milk 1 cup

kefir 1 cup

Fats

4 grams fat
40 calories

avacado 1/8 butter 1 tsp.
oil (olive, canola, peanut) 1 tsp. bacon 1 slice
olives (black) 8 large coconut 2 T.
olives (green) 10 large cream 2 T.
almonds, cashews 6 nuts cream cheese 1 T.
mixed nuts 6 nuts    shortening 1 tsp.
peanuts 10 nuts     peanut butter 2 tsp. sour cream 2 T.
pecans 4 halves tahini paste 2 tsp.
walnuts 4 halves mayonnaise 1 tsp.
pumpkin seeds 1 T. margarine (soft) 1 tsp.
sunflower seeds 1 T. <

oils (corn, soy) 1 tsp.

 
e- mail: jackiestorm@jackiestorm.com         BIO            
Copyright 1999-2010 Jackie Storm PhD, CNS  
CHANGES is a registered servicemark of Jackie Storm.
Note: Information presented is for educational purposes only and is not intended to substitute for a personalized consultation with a health professional.