 | Weight Management 14220 Sample Reduced-Calorie Menus Food Exchange List Food Exchange List htmRECIPESfoodExchange Within each group, these foods can be exchanged for each other. You can use this list to give yourself more choices. 225071 InteliHealth 2006-02-25 t National Heart, Lung, and Blood Institute 2008-02-25
 | | | NHLBI Obesity Education Initiative | 
Within each group, these foods can be exchanged for each other. You can use this list to give yourself more choices. VEGETABLES contain 25 calories and 5 grams of carbohydrate. One serving equals: | 1/2 cup | Cooked vegetables (carrots, broccoli, zucchini, cabbage, etc.) | | 1 cup | Raw vegetables or salad greens | | 1/2 cup | Vegetable juice | | If you?re hungry, eat more fresh or steamed vegetables. | FAT-FREE AND VERY LOWFAT MILK contain 90 calories per serving. One serving equals: | 8 ounces | Milk, fat-free or 1% fat | | 3/4 cup | Yogurt, plain non fat or low fat | | 1 cup | Yogurt, artificially sweetened | VERY LEAN PROTEIN choices have 35 calories and 1 gram of fat per serving. One serving equals: | 1 ounce | Turkey breast or chicken breast, skin removed | | 1 ounce | Fish fillet (flounder, sole, scrod, cod, etc.) | | 1 ounce | Canned tuna in water | | 1 ounce | Shellfish (clams, lobster, scallop, shrimp) | | 3/4 cup | Cottage cheese, non fat or low fat | | 2 each | Egg whites | | 1/4 cup | Egg substitute | | 1 ounce | Fat-free cheese | | 1/2 cup | Beans- cooked (black beans, kidney, chick peas or lentils): count as 1 starch/bread and 1 very lean protein | FRUITS contain 15 grams of carbohydrate and 60 calories. One serving equals: | 1 small | Apple, banana, orange, nectarine | | 1 medium | Fresh peach | | 1 | Kiwi | | 1/2 | Grapefruit | | 1/2 | Mango | | 1 cup | Fresh berries (strawberries, raspberries or blueberries) | | 1 cup | Fresh melon cubes | | 1/8 th | Honeydew melon | | 4 ounces | Unsweetened Juice | | 4 teaspoons | Jelly or Jam | LEAN PROTEIN choices have 55 calories and 2-3 grams of fat per serving. One serving equals: | 1 ounce | Chicken- dark meat, skin removed | | 1 ounce | Turkey- dark meat, skin removed | | 1 ounce | Salmon, Swordfish, herring | | 1 ounce | Lean beef (flank steak, London broil, tenderloin, roast beef)* | | 1 ounce | Veal, roast or lean chop* | | 1 ounce | Lamb, roast or lean chop* | | 1 ounce | Pork, tenderloin or fresh ham* | | 1 ounce | Low fat cheese (3 grams or less of fat per ounce) | | 1 ounce | Low fat luncheon meats (with 3 grams or less of fat per ounce) | | 1/4 cup | 4.5% cottage cheese | | 2 medium | 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 ounce | Beef (any prime cut), corned beef, ground beef ** | | 1 ounce | Pork chop | | 1 each | Whole egg (medium) ** | | 1 ounce | Mozzarella cheese | | 1/4 cup | Ricotta cheese | | 4 ounces | 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 slice | Reduced calorie or "lite" Bread | | 1/4 (1 Ounce) | Bagel (varies) | | 1/2 | English muffin | | 1/2 | Hamburger bun | | 3/4 cup | Cold cereal | | 1/3 cup | Rice, brown or white- cooked | | 1/3 cup | Barley or couscous- cooked | | 1/3 cup | Legumes (dried beans, peas or lentils)- cooked | | 1/2 cup | Pasta- cooked | | 1/2 cup | Bulgar- cooked | | 1/2 cup | Corn, sweet potato or green peas | | 3 ounce | Baked sweet or white potato | | 3/4 ounce | Pretzels | | 3 cups | Popcorn, hot air popped or microwave (80% light) | FATS contain 45 calories and 5 grams of fat per serving. One serving equals: | 1 teaspoon | Oil (vegetable, corn, canola, olive, etc.) | | 1 teaspoon | Butter | | 1 teaspoon | Stick margarine | | 1 teaspoon | Mayonnaise | | 1 Tablespoon | Reduced fat margarine or mayonnaise | | 1 Tablespoon | Salad dressing | | 1 Tablespoon | Cream cheese | | 2 Tablespoons | Lite cream cheese | | 1/8 th | Avocado | | 8 large | Black olives | | 10 large | Stuffed green olives | | 1 slice | Bacon | Source: Based on American Dietetic Association Exchange List
Last updated February 25, 2006
24120, calories,carbohydrate,obesity 24120 dmtContent |
