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    Food Exchange Lists

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    Lucy N
    The document provides food exchange lists from the American Dietetic Association to help track serving sizes and substitutions for various food groups including vegetables, fruits, proteins, starches, dairy, and fats. Each food group lists example foods and their calorie and nutrient content to equal one standard serving size. The exchange lists allow for flexibility in food choices while maintaining a balanced diet.

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    © All Rights Reserved
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    Food Exchange Lists

    Uploaded by

    Lucy N
    312 views2 pages
    The document provides food exchange lists from the American Dietetic Association to help track serving sizes and substitutions for various food groups including vegetables, fruits, proteins, starches, dairy, and fats. Each food group lists example foods and their calorie and nutrient content to equal one standard serving size. The exchange lists allow for flexibility in food choices while maintaining a balanced diet.

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    The document provides food exchange lists from the American Dietetic Association to help track serving sizes and substitutions for various food groups including vegetables, fruits, proteins, starches, dairy, and fats. Each food group lists example foods and their calorie and nutrient content to equal one standard serving size. The exchange lists allow for flexibility in food choices while maintaining a balanced diet.

    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
    Download as docx, pdf, or txt
    312 views2 pages

    Food Exchange Lists

    Uploaded by

    Lucy N
    The document provides food exchange lists from the American Dietetic Association to help track serving sizes and substitutions for various food groups including vegetables, fruits, proteins, starches, dairy, and fats. Each food group lists example foods and their calorie and nutrient content to equal one standard serving size. The exchange lists allow for flexibility in food choices while maintaining a balanced diet.

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    © All Rights Reserved
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    Home » Health Information for the Public » Educational Campaigns & Programs » Aim for a Healthy Weight » Eat Right » Food
    Exchange Lists

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

    Vegetables contain 25 calories and 5 grams of carbohydrate. One serving


    equals:
    ½C Cooked vegetables (carrots, broccoli, zucchini, cabbage, etc.)
    1C Raw vegetables or salad greens
    ½C Vegetable juice
    If you’re hungry, eat more fresh or steamed vegetables.
    Back to top
    Fat-Free and Very Low-Fat Milk contain 90 calories per serving. One serving
    equals:
    1C Milk, fat-free or 1% fat
    ¾C Yogurt, plain nonfat or low-fat
    1C Yogurt, artificially sweetened
    Back to top
    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)
    ¾C Cottage cheese, nonfat or low-fat
    2 Egg whites
    ¼C Egg substitute
    1 oz Fat-free cheese
    ½C Beans, cooked (black beans, kidney, chick peas or lentils): count as
    1 starch/bread and 1 very lean protein
    Back to top
    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
    1C Fresh berries (strawberries, raspberries, or blueberries)
    1C Fresh melon cubes
    1
    ⁄8th Honeydew melon
    4 oz Unsweetened juice
    4 tsp Jelly or jam
    Back to top
    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)
    ¼C 4.5% cottage cheese
    2 med. Sardines
    * Limit to 1–2 times per week
    Back to top
    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
    ¼C Ricotta cheese
    4 oz Tofu (note this is a heart healthy choice)
    ** Choose these very infrequently
    Back to top
    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
    ¾C 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
    ½C Pasta, cooked
    ½C Bulgar, cooked
    ½C Corn, sweet potato, or green peas
    3 oz Baked sweet or white potato
    ¾ oz Pretzels
    3C Popcorn, hot air popped or microwave (80% light)
    Back to top
    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
    Back to top

    Source: Based on American Dietetic Association Exchange Lists

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