Food Exchange List

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Food Exchange List


	NHLBI Obesity Education Initiative

Food Exchange List

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

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