Health Management Program – Exchange List - WSFA.com Montgomery Alabama news.

Health Management Program – Exchange List

The following sample food exchange list is intended to be used with you daily meal plan to assist you in menu planning. An exchange is a serving size or portion of uncooked food (unless otherwise noted). The number of recommended daily exchanges based on your diet plan is listed above each food group. An expanded exchange list can be obtained from you health care professional.

3 Fruit Exchanges
1 small Apple
1 small Orange
½ Banana
4 Apricots
¾ cup Berries
½ med Grapefruit
1/3 med Cantaloupe
15 small Grapes

3 Starch Exchanges
1 slice Whole Wheat Bread
1 3” Muffin
½ cup Oatmeal (cooked)
½ cup Pasta (cooked)
2 small Pancakes
1/3 cup Beans (cooked)
½ cup Corn
1/3 cup Rice (cooked)
½ med Potato

0 Fat Exchange
1 tsp Butter
1 tsp Margarine
1 tsp Oil
1 Tbsp Cream Cheese
2 Tbsp Sour Cream
1 slice Bacon
1 Tbsp Nuts
1 Tbsp Salad Dressing

13 Protein Exchanges
1 oz. Chicken
1 oz. Fish
1 oz. Turkey
1 oz. Lean Beef
1 Egg
4 oz. Tofu
1/3 cup Cooked Beans

4 Vegetable Exchanges
1 cup Carrots
1 cup Vegetable Juice
1 cup Green Beans
1 cup Broccoli
1 large Tomato
1 cup Squash
1 cup Mushrooms
1 cup Sprouts

1 Dairy Exchange
1 cup Non-Fat Milk
1 cup Non-Fat Yogurt
1 oz. Low Fat Cheese
1 cup Soy Milk
¼ Cottage Cheese
1 cup Buttermilk
¼ cup Grated Cheese

Combination Foods
Not all foods fall exactly into one exchange list or another. Many of the foods we eat are combination foods. Use the following guide to count the exchanges of the combination foods in your diet.
Bean Burrito 2 Starch, 2 Protein, 2 Fat
Casseroles 1 cup = 2 Starch, 2 Protein, 1 Fat
Cheese Pizza ¼ of 10” Pizza = 2 Starch, 1 Protein, 1 Fat
Chili with Beans 1 cup = 2 Starch, 2 Protein, 2 Fat
Garden Burger 3 Starch, 1 Protein,
Macaroni & Cheese 1 cup = 2 Starch, 1 Protein, 1 Fat
Spaghetti 1 cup = 2 Starch, 1 Protein, 1 Fat
Soup, Regular 1 cup = 1 Starch, 1 Protein, 1 Vegetable
Soup, Cream 1 cup = 1 Starch, 1 Fat
Sushi 2 portions = 1 Starch, 2 Protein

Food Label Tips
Multiply Calories per Serving by number of Servings per Package to get Total Calories 1 gram Fat = 9 Calories, 1 gram Protein = 4 Calories, 1 gram Carbohydrate = 4 Calories Actual percentage Fat can be calculated by dividing the number of Fat Calories by the Total number of Calories. Always select foods with less than 30% Fat.

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