The Exchange Lists

	Carbohydrate (grams)	Protein (grams)	Fat (grams)	Calories
I. Starch/Bread	15	3	trace	80
II. Meat
Very Lean	.	7	0-1	35
Lean	.	7	3	55
Medium-Fat	.	7	5	75
High-Fat	.	7	8	100
III. Vegetable	5	2	.	25
IV. Fruit	15	.	.	60
V. Milk
Skim	12	8	0-3	90
Low-fat	12	8	5	120
Whole	12	8	8	150
VI. Fat	.	.	5	45

I. Starch/Bread List

CEREALS/GRAINS/PASTA
*Bran cereals, concentrated (such as Bran Buds, All Bran)	1/3 cup
*Bran cereals, flaked	1/2 cup
Bulgur (cooked)	1/2 cup
Cooked cereals	1/2 cup
Cornmeal (dry)	2 1/2 tbsp
Grape Nuts	3 tbsp
Grits (cooked)	1/2 cup
Other ready-to-eat, unsweetened (plain) cereals	3/4 cup
Pasta (cooked)	1/2 cup
Puffed cereal	1 1/2 cups
Rice, white or brown (cooked)	1/3 cup
Shredded wheat	1/2 cup
*Wheat germ	3 tbsp
DRIED BEANS/PEAS/LENTILS
*Beans and peas (cooked) (such as kidney, white, split, blackeye)	1/3 cup
*Lentils (cooked)	1/3 cup
*Baked beans	1/4 cup
STARCHY VEGETABLES
*Corn	1/2 cup
*Corn on the cob, 6 in.	1 long
*Lima beans	1/2 cup
*Peas, green (canned or frozen)	1/2 cup
*Plaintain	1/2 cup
Potato, baked 1 small	(3 oz)
Potato, mashed	1/2 cup
Squash, winter (acorn, butternut)	3/4 cup
Yam, sweet potato	1/3 cup
BREAD
Bagel 1/2	(1 oz)
Bread sticks, crisp, 4 in. long x 1/2 in.	2 (2/3 oz)
Croutons low fat	1 cup
English muffin	1/2
Frankfurter or hamburger bun	1/2 (1 oz)
Pita, 6 in. across	1/2
Plain roll, small	1 (1 oz)
Raisin, unfrosted	1 slice
*Rye, pumpernickel	1 slice (1 oz)
White (including French, Italian)	1 slice (1 oz)
Whole wheat	1 slice
CRACKERS/SNACKS
Animal crackers	8
Graham crackers, 2 1/2 in. square	3
Matzoh	3/4 oz
Melba toast	5 slices
Oyster crackers	24
Popcorn (popped, no fat added)	3 cups
Pretzels	3/4 oz
Rye crisp (2 in. x 3 1/2 in.)	4
Saltine-type crackers	6
Whole-wheat crackers, no fat added (crisp breads such as Finn, Kavli, Wasa)	2-4 slices (3/4 oz)
STARCHY FOODS PREPARED WITH FAT (count as 1 starch/bread serving, plus 1 fat serving)
Biscuit, 2 1/2 in. across	1
Chow mein noodles	1/2 cup
Corn bread, 2-in. cube	1 (2 oz)
Cracker, round butter type	6
French-fried potatoes (2 in. to 3 1/2 in. long)	10 (1 1/2 oz)
Muffin, plain, small	1
Pancake, 4 in. across	2
Stuffing, bread (prepared)	1/4 cup
Taco shell, 6 in. across	2
Waffle, 4 1/2 in. square	1
Whole-wheat crackers, fat added (such as Triscuits)	4-6 (1 oz)

II. Meat List

	Carbohydrate (grams)	Protein (grams)	Fat (grams)	Calories
Very Lean	.	7	0-1	35
Lean	.	7	3	55
Medium-Fat	.	7	5	75
High-Fat	.	7	8	100

Lean Meat and Substitutes One exchange is equal to any one of the following items:
Beef	USDA Good or Choice grades of lean beef, such as round, sirloin, and flank steak; tenderloin; and chipped beef#	1 oz
Pork	Lean pork, such as fresh ham; canned, cured, or boiled ham#, Canadian bacon#, tenderloin	1 oz
Veal	All cuts are lean except for veal cutlets (ground or cubed)	1 oz
Poultry	Chicken, turkey, Cornish hen (without skin)	1 oz
Fish	All fresh and frozen fish	1 oz
	Crab, lobster, scallops, shrimp, clams (fresh or canned in water#)	2 oz
	Oysters	6 med
	Tuna# (canned in water)	1/4 cup
	Herring (uncreamed or smoked)	1 oz
	Sardines (canned)	2 med
Wild Game	Venison, rabbit, squirrel	1 oz
	Pheasant, duck, goose (without skin)	1 oz
Cheese	Any cottage cheese	1/4 cup
	Grated parmesan	2 tbsp
	Diet cheese# (with fewer than 55 calories per ounce)	1 oz
Other	95% fat-free luncheon meat	1 oz
	Egg whites	3
	Egg substitutes (with fewer than 55 calories per 1/4 cup)	1/4 cup
Medium-Fat and Meat Substitutes One exchange is equal to any one of the following items:
Beef	Most beef products fall into this category. Examples are: all ground beef, roast (rib, chuck, rump), steak (cubed, Porterhouse, T-bone), and meat loaf.	1 oz
Pork	Most pork products fall into this category. (Examples: chops, loin roast, Boston butt, cutlets)	1 oz
Lamb	Most lamb products fall into this category (examples: chops, leg, roast)	1 oz
Veal	Cutlet (ground or cubed, unbreaded)	1 oz
Poultry	Chicken (with skin), domestic duck or goose (well drained of fat), ground turkey	1 oz
Fish	Tuna# (canned in oil and drained)	1/4 cup
	Salmon# (canned)	1/4 cup
Cheese	Skim or part-skim milk cheeses, such as:
	Ricotta	1/4 cup
	Mozzarella	1 oz
	Diet cheeses# (with 56-80 calories per ounce)	1 oz
Other	86% fat-free luncheon meat#	1 oz
	Egg (high in cholesterol, so limit to 3 per week)	1
	Egg substitutes (with 56-80 calories per 1/4 cup)	1/4 cup
	Tofu (2 1/2 in. x 2 3/4 in. x 1 in.)	4 oz
	Liver, heart, kidney, sweetbreads (high in cholesterol)	1 oz
High-Fat Meat and Substitutes Remember, these items are high in saturated fat, cholesterol, and calories, and should be eaten only three times per week. One exchange is equal to any one of the following items:
Beef	Most USDA Prime cuts of beef, such as ribs, corned beef#	1 oz
Pork	Spareribs, ground pork, pork sausage! (patty or link)	1 oz
Lamb	Patties (ground lamb)	1 oz
Fish	Any fried fish product	1 oz
Cheese	All regular cheese#, such as American, Blue, Cheddar, Monterey, Swiss	1 oz
Other	Luncheon meat#, such as bologna, salami, pimiento loaf	1 oz
	Sausage#, such as Polish, Italian	1 oz
	Knockwurst, smoked	1 oz
	Bratwurst#!	1 oz
	Frankfurter# (turkey or chicken) (10/lb)	1 frank
	Peanut butter (contains unsaturated fat)	1 tbsp.
Count as one high-fat meat plus one fat exchange:
Frankfurter#	(beef, pork, or combination) (400 mg or more of sodium per exchange) (10/lb)	1 frank

III. Vegetable List

Artichoke (1/2 medium)	Eggplant
Asparagus	Greens (collard, mustard, turnip)
Beans (green, wax, Italian)	Kohlrabi
Bean sprouts	Leeks
Beets	Mushrooms, cooked
Broccoli	Okra
Brussels sprouts	Onions
Cabbage, cooked	Pea pods
Carrots	Peppers (green)
Cauliflower	Tomato (one large)
Rutabaga	Tomato/vegetable juice
Sauerkraut	Turnips
Spinach, cooked	Water chestnuts
Summer squash (crookneck)	Zucchini, cooked

IV. Fruit List

Fresh, Frozen, and Unsweetened Canned Fruit
Apples (raw, 2 in. across)	1
Applesauce (unsweetened)	1/2 cup
Apricots (canned) (4 halves)	1/2 cup
Banana (9 in. long)	1/2
Blackberries (raw)	3/4 cup
*Blueberries (raw)	3/4 cup
Cantaloupe (5 in. across)	1/3
Cantaloupe (cubes)	1 cup
Cherries (large, raw)	12 whole
Cherries (canned)	1/2 cup
Figs (raw, 2 in. across)	2
Fruit cocktail (canned)	1/2 cup
Grapefruit (medium)	1/2
Grapefruit (segments)	3/4 cup
Grapes (small)	15
Honeydew melon (medium)	1/8
Honeydew melon (cubes)	1 cup
Kiwi (large)	1
Mandarin oranges	3/4 cup
Mango (small)	1/2
Nectarines (2 1/2 in. across)	1
Orange (2 1/2 in. across)	1
Papaya	1 cup
Peach (2 3/4 in. across)	1
Peaches (canned) (2 halves)	1 cup
Pear (1/2 large)	1 small
Pears (canned) (2 halves	1/2 cup
Persimmon (medium, native)	2
Pineapple (raw)	3/4 cup
Pineapple (canned)	1/3 cup
Plum (raw, 2 in. across)	2
*Pomegranate	1/2
*Raspberries (raw)	1 cup
*Strawberries (raw, whole)	1 1/4 cup
Tangerine (2 1/2 in. across)	2
Watermelon (cubes)	1 1/4 cup
*Dried Fruit
*Apples	4 rings
*Apricots	7 halves
Dates (medium)	2 1/2
*Figs	1 1/2
*Prunes (medium)	3
Raisins	2 tbsp
Fruit Juice
Apple juice/cider	1/2 cup
Cranberry juice cocktail	1/3 cup
Grapefruit juice	1/2 cup
Grape juice	1/3 cup
Orange juice	1/2 cup
Pineapple juice	1/2 cup
Prune juice	1/3 cup
* = 3 grams or more of fiber per serving

V. Milk List

Milk	Carbohydrate (grams)	Protein (grams)	Fat (grams)	Calories
Skim	12	8	trace	90
Low-fat	12	8	5	120
Whole	12	8	8	150

Skim and Very Low-Fat Milk
Skim milk	1 cup
1/2% milk	1 cup
1% milk	1 cup
Low-fat buttermilk	1 cup
Evaporated skim milk	1/2 cup
Dry nonfat milk	1/3 cup
Plain nonfat yogurt	8 oz
Low-Fat Milk
2% milk	1 cup
Plain low-fat yogurt (with added nonfat milk solids)	8 oz
Whole Milk The whole-milk group has much more fat per serving than the skim and low-fat groups. Whole milk has more than 3 1/4% butterfat. Try to limit your choices from the whole-milk group as much as possible.
Whole milk	1 cup
Evaporated whole milk	1/2 cup
Whole milk plain yogurt	8 oz

VI. Fat List

Unsaturated Fats
Avocado	1/8 medium
Margarine	1 tsp
#Margarine, diet	1 tbsp
Mayonnaise	1 tsp
#Mayonnaise (reduced-calorie)	1 tbsp
Nuts and Seeds:
Almonds, dry roasted	6
Cashews, dry roasted	1 tbsp
Pecans	2
Peanuts (small)	20
Peanuts (large)	10
Walnuts	2 whole
Other nuts	1 tbsp
Seeds (except pumpkin), pine nuts, sunflower (without shells)	1 tbsp
Pumpkin seeds	2 tsp
Oil (corn, cottonseed, safflower, soybean, sunflower, olive, peanut)	1 tsp
#Olives (small)	10
#Olives (large)	5
Salad dressing, mayonnaise-type, regular	2 tsp
Salad dressing, mayonnaise-type reduced-calorie	1 tbsp
Salad dressing, all varieties, regular	1 tbsp
#Salad dressing, reduced-calorie (2 tbsp of low-calorie dressing is a free food)	2 tbsp
Saturated Fats
Butter	1 tsp
#Bacon	1 slice
Chitterlings	1/2 oz
Coconut, shredded	2 tbsp
Coffee whitener, liquid	2 tbsp
Coffee whitener, powder	4 tsp
Cream (light, coffee, table)	2 tbsp
Cream, sour	2 tbsp
Cream (heavy, whipping)	1 tbsp
Cream cheese	1 tbsp
#Salt pork	1/4 oz
# = 400 mg or more of sodium if more than one or two servings are eaten.

Free Foods

Drinks
#Bouillon or broth without fat
Bouillon, low-sodium
Carbonated drinks, sugar-free
Carbonated water
Club soda
Cocoa powder, unsweetened	(1 tbsp)
Coffee/tea
Drink mixes, sugar-free
Tonic water, sugar-free
Fruit
Cranberries, unsweetened	(1/2 cup)
Rhubarb, unsweetened	(1/2 cup)
Vegetables (raw, 1 cup)
Cabbage
Celery
#Chinese cabbage
Cucumber
Green onion
Hot peppers
Mushrooms
Radishes
#Zucchini
Salad Greens
Endive
Escarole
Lettuce
Romaine
Spinach
Sweets
Candy, hard, sugar-free
Gelatin, sugar-free
Gum, sugar-free
Jam/jelly, sugar-free	(2 tsp)
Pancake syrup, sugar-free	(1-2 tbsp)
Sugar substitutes (saccharin, aspartame)
Whipped topping	(2 tbsp)
Condiments
Catsup	(1 tbsp)
Horseradish
Mustard
#Pickles, dill, unsweetened
Salad dressing, low-calorie	(2 tbsp)
Taco sauce	(1 tbsp)
Vinegar
Nonstick pan spray

Basil (fresh)	Lemon pepper
Celery Seeds	Lime
Cinnamon	Lime Juice
Chili powder	Mint
Chives	Onion powder
Curry	Oregano
Dill	Paprika
Flavoring extracts (vanilla, almond, walnut, butter, peppermint, lemon, etc.)	Pepper
Garlic	Pimento
Garlic powder	Spices
Herbs	#Soy sauce
Hot pepper sauce	Soy sauce, low sodium ("lite")
Lemon	Wine, used in cooking (1/4 cup)
Lemon juice	Worcestershire sauce

Combination Foods

Food	Amount	Exchanges
Casserole, homemade	1 cup (8 oz)	2 medium-fat meat, 2 starches, 1 fat
#Cheese pizza, thin crust	1/4 of a 15-oz size pizza or a 10" pizza	1 medium-fat meat, 2 starches, 1 fat
*#Chili with beans (commercial)	1 cup (8 oz)	2 medium-fat meat, 2 starches, 2 fats
*#Chow mein (without noodles or rice)	2 cups (16 oz)	2 lean meat, 1 starch, 2 vegetable
#Macaroni and cheese	1 cup (8 oz)	1 medium-fat meat, 2 starches, 2 fats
Soup
*#Bean	1 cup (8 oz)	1 lean meat, 1 starch, 1 vegetable
#Chunky, all varieties	10 3/4-oz can	1 medium-fat meat, 1 starch, 1 vegetable
#Cream (made with water)	1 cup (8 oz)	1 starch, 1 fat
#Vegetable or broth	1 cup (8 oz)	1 starch
#Spaghetti and meatballs (canned)	1 cup (8 oz)	1 medium-fat meat, 1 fat, 2 starches
Sugar-free pudding (made with skim milk)	1/2 cup	1 starch
If beans are used as a meat substitute:
*Dried beans, *peas, *lentils	1 cup (cooked)	1 lean meat, 2 starches

Foods for Occasional Use

Food	Amount	Exchanges
Angel-food cake	1/12 cake	2 starches
Cake, no icing	1/12 cake (3-in. square)	2 starches, 2 fats
Cookies	2 small (1 3/4 in. across)	2 starches, 1 fat
Frozen fruit yogurt	1/3 cup	1 starch
Gingersnaps	3	1 starch
Granola	1/4 cup	1 starch, 1 fat
Granola bars	1 small	1 starch, 1 fat
Ice cream, any flavor	1/2 cup	1 starch, 2 fats
Ice milk, any flavor	1/2 cup	1 starch, 1 fat
Sherbet, any flavor	1/4 cup	1 starch
#Snack chips, all varieties	1 oz	1 starch, 2 fats
Vanilla wafers	6 small	1 starch, 2 fats
# = If more than one serving is eaten, these foods have 400mg or more of sodium.